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  Intermediate Strength: Inverse tabata – Front squat Supinated pull-ups One arm rows Barbell lunges *During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest. *Go heavy Metabolic Conditioning: EMOM for 12 min – Min 1, 5, 9: 35 Jumping... READ MORE

  Intermediate Strength: EMOM for 8 min – 2 One arm snatches / side *Go heavy Metabolic Conditioning: Complete the following with a partner: 10 Min AMRAP – 12 Pull-ups 20 Kettlebell swings 28 Mountain climbers *One partner works at a time, switch work and rest positions as... READ MORE

  Intermediate Benchmark Workout Retest: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean... READ MORE

  Intermediate Strength: 4 Rounds – 8 Weighted push-ups 8 Supinated barbell rows @ 45% – 55% Metabolic Conditioning: 5 Rounds – 15 Thrusters 20 Box jumps 25 Mountain climbers Rest 1 Min Core: 3 Rounds – Around the world x 20 sec Rest x 15 sec Flutter kicks x 20 sec... READ MORE

  Intermediate Strength: Back squat – 4 x 10 @ 30% – 40% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Hand stand x 25 sec Weighted plank x 30 sec Metabolic Conditioning: 12 Min AMRAP – 15 Kettlebell deadlift 20 Sit-ups 25 Jumping jacks Beginner Strength: Back... READ MORE

Intermediate Strength: Every 2 min for 4 rounds– 8 Power cleans Metabolic Conditioning: Complete the following with a partner for time – 60 Supinated pull-ups, 80 full body crunch [wall sit] 60 Lateral box overs, 80 push-ups [bar hang] 60 Push-press, 14 bear crawls [hollow body]... READ MORE

    Intermediate Strength: Strict press – 4 x 8 @ 55% – 60% Muscular Endurance: 4 Rounds – 180 ft farmer carry 6 Renegade rows (without push-up) 6 Overhead squats Metabolic Conditioning: 3 Rounds – 100 Meter sprint Rest 120 sec 5 Rounds – 60 Meter sprint Rest 90... READ MORE

  Intermediate Strength: Sumo deadlift – 3 x 10 @ 25% Muscular Endurance: 14 Turkish get ups Metabolic Conditioning: 10-9-8-7-6-5-4-3-2-1 Burpees Pull-ups Beginner Strength: Sumo deadlift – 3 x 10 @ 25% Muscular Endurance: 24 Half Turkish get ups Metabolic Conditioning:... READ MORE

  Intermediate Strength: EMOM for 8 min – 4 One arm snatch / side Muscular Endurance: 4 Rounds – 6 Deadlifts 6 Bulgarian split squats / side Metabolic Conditioning: 12 min AMRAP – 5 Pull-ups 7 Burpees 9 Push-press Beginner Strength: EMOM for 8 min – 4 One arm snatch / side... READ MORE

  Intermediate Strength: Floor press – 4 x 8 @ 60% Metabolic Conditioning: 3 Rounds, 1 minute at each station – Kettlebell cleans Sit-ups Box jump overs Battle rope slams Sprints (30ft = 1) * The goal is to accumulate as many reps as possible throughout each round. You... READ MORE