Category

  Intermediate Strength: One arm row – 3 x 10 / side * Go light Skill: Spend 5 min working on high pulls Muscular Endurance: 3 Rounds – 10 Barbell squats 10 Floor presses 6 Inchworm walkouts Metabolic Conditioning: Complete as many reps as possible in 8 min of: One arm... READ MORE

Intermediate Strength: Power clean – 4 x 8 * Go light Skill: Spend 5 min working on jerks Muscular Endurance: 4 Rounds – Pull-up hold x 15 sec Handstand hold x 25 sec Plank x 40 sec Metabolic Conditioning: 12 Min AMRAP – 5 Deadlifts, 5 toe touches 6 Deadlifts, 6 toe touches 7... READ MORE

  Intermediate Strength: Front squat – 3 x 12 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Romanian deadlifts 10 Barbell rows Metabolic Conditioning: Sprint intervals – 30 second intervals: Complete 2 sprints at each distance: 240... READ MORE

  Intermediate Strength: Weighted push-up 3 x 12 * Go light Skill: Spend 5 min working on high pulls Muscular Endurance: 3 Rounds – 10 Step ups (5 / leg) 10 Supinated pull-ups Metabolic Conditioning: 5 Rounds: 3 Minute AMRAP – 3 Gorilla burpees 6 Sit-ups 9 Kettlebell swings... READ MORE

  Intermediate Strength: Every 90 seconds for 6 rounds – 5 One arm snatch / side Muscular Endurance: 4 Rounds – 5 Renegade rows / side 6 Broad jumps 150 ft Farmer carry Metabolic Conditioning: 5 Rounds – 10 Squat thrusts 15 Kettlebell swings 20 Crunches Beginner Strength:... READ MORE

    Intermediate Strength: Every 90 seconds for 6 rounds – 4 Max height box jumps Muscular Endurance: 16 Turkish get ups Metabolic Conditioning: 8 Rounds – 6 Hang power clean 7 Inverted rows 8 Toes to bar Beginner Strength: Every 90 seconds for 6 rounds – 4 Max height... READ MORE

  Intermediate Strength: Front rack lunge – 5 x 5 @ 30 – 35% Metabolic Conditioning: 3 Rounds, 1 minute at each station – Squats Windshield wipers Double unders Burpees Sprints (30ft = 1) * The goal is to accumulate as many reps as possible throughout each round. You... READ MORE

  Intermediate Strength: Hang squat clean – 7 x 3 Muscular Endurance: 4 Rounds – 5 Romanian deadlifts 5 Pull-ups 5 Dips *Go heavy Metabolic Conditioning: Karen – 150 Wall balls Beginner Strength: Hang muscle clean – 6 x 5 Muscular Endurance: 4 Rounds – 7 Romanian kettlebell... READ MORE

  Intermediate Strength: 5 Rounds: Press complex @ 75 – 80% of press 1RM 2 Strict press 2 Push press 2 Split jerk / side *Go heavy Muscular Endurance: 3 Rounds – Pull-up hold x as long as possible Bar hang x 40 sec Handstand hold x 25 sec Hollow body x 30 sec Metabolic... READ MORE

  Strength: 6 Rounds – 4 Strict presses @ 75% 5 Dips Core: 4 Rounds – Weighted plank x 25 sec (heavy) Rest x 35 sec Metabolic Conditioning: 3 Rounds with a battle rope– Alternating waves w/ lateral shuffle x 25 sec Figure 8s x 25 sec Ultimate warrior x 25 sec Power slams x... READ MORE