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  Intermediate Strength: Kettlebell lunge – 5 x 4 @ 40 – 50% of barbell lunge 1RM Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Handstand x 20 sec Wall sit w/ plate x 30 sec Hollow body x 40 sec Metabolic Conditioning: 6 Rounds – 15 Wall balls 15 Kettlebell swings 15... READ MORE

  Intermediate Strength: Every 2 min for 5 rounds – 6 Cleans Muscular Endurance: 4 Rounds – 6 Triceps plank up-downs 6 One arm row / side 6 Romanian deadlifts Metabolic Conditioning: 3 Rounds – Reverse suicide sprints 120 feet, 90 feet, 60 feet, 30 feet Reverse suicide... READ MORE

Intermediate Strength: Push jerk – 5 x 6 @ 80% of press 1RM Muscular Endurance: 4 Rounds – 8 Barbell squats 8 Pull-ups Metabolic Conditioning: 5 Rounds – 10 Hang power snatch 8 Toes to bar 6 Step ups / side Beginner Strength: Push press – 5 x 6 Muscular Endurance: 4 Rounds – 8... READ MORE

  Intermediate Strength: Front squat – 3 x 10 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 18 Turkish get ups Metabolic Conditioning: 5 Rounds – 10 Deadlifts 25 Double unders Beginner Strength: Goblet squat – 3 x 10 * Go light Skill: Spend 5 min... READ MORE

  Intermediate Strength: Power snatch 4 x 8 * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 3 Rounds – 10 Inverted rows 10 Pull-ups Metabolic Conditioning: 4 Rounds – L cone drill: 3 Cones are placed 5 yards apart in the shape of an L. Begin at one end... READ MORE

  Intermediate Strength: One arm row – 3 x 10 * Go light Skill: Spend 5 min working on split jerks Metabolic Conditioning: 10 Min AMRAP – 6 Lunges / side 4 Double burpees Core: Accumulate 3 min in hollow body hold Beginner Strength: One arm row – 3 x 10 * Go light Skill:... READ MORE

  Intermediate Strength: Deadlift 3 x 12 * Go light Skill: Spend 5 min working on double unders Metabolic Conditioning: 4 Rounds: 3 Minute AMRAP – 5 Thrusters 5 Pull-ups Core: 4 Rounds – 8 Toe touches 8 Windshield wipers / side Beginner Strength: Kettlebell deadlift 3 x 12 *... READ MORE

  Intermediate Strength: Hang squat clean – 4 x 8 * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 3 Rounds – 10 Supinated barbell rows 8 Reverse goblet lunges / side 8 Wide weighted push-ups *Do your best to perform perfect reps Benchmark Workout Retest:... READ MORE

  Intermediate Strength: Weighted push-up – 7 x 3 Muscular Endurance: EMOM for 10 Min – Odds: 5 Kettlebell swings (Heavy) Evens: 2 Rope climbs Metabolic Conditioning: 12 Min AMRAP – 8 Hang power cleans 6 Jumping lunges / side 6 Cross touches / side Beginner Strength: Strict... READ MORE

Intermediate Strength: Back box squat – 8 x 2 @ 75 – 85% Muscular Endurance: 12 Turkish get ups *Heavy Metabolic Conditioning: 3 Rounds with a battle rope– Criss crosses x 25 sec Rainbows x 25 sec Slams x 25 sec Plank waves x 25 sec Beginner Strength: Back box squat – 7 x 3 @ 70... READ MORE