Category

  Intermediate Strength: Strict press – 5 x 5 @ 60% Muscular Endurance: 3 Rounds – Pull-up hold x 10 sec Bar hang x 20 sec Push-up hold x 15 sec Metabolic Conditioning: Sprint intervals – 30 second intervals: Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150... READ MORE

  Intermediate Strength: Front rack lunge – 6 x 4 @ 45% Muscular Endurance: 16 Turkish get ups Metabolic Conditioning: 10 Minute AMRAP – 8 Hang power cleans 8 Forward facing burpee bar overs Beginner Strength: Goblet lunge – 6 x 4 Muscular Endurance: 30 Half turkish get ups... READ MORE

  Intermediate Strength: One arm snatch – Every 90 sec for 9 minutes: 4 One arm snatch / side Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 3 Rounds – 8 side plank to lateral crunch / side 10 Wall climbers / side 6 Cross touches / side 10 Wall hops Beginner... READ MORE

    Intermediate Strength: One arm row 3 x 10 / side * Go light Skill: Spend 5 min working on double unders Core: 3 Rounds – 18 partner leg tosses (standard) 14 partner leg tosses (side to side) Metabolic Conditioning: 30 Min AMRAP – Backward sled march x 40 ft Forward... READ MORE

  Intermediate Strength: Sumo deadlift 3 x 12 – 15 * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 3 Rounds – 8 Reverse goblet lunges / side 10 Strict presses Metabolic Conditioning: 4 Rounds – Sprint 20 feet to cone 1 Complete 4 burpees Sprint 20... READ MORE

  Intermediate Strength: Clean – 3 x 10 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: Reverse Pullup & Dip pyramid – Complete as many reps as possible the first round. Subtract one rep from each exercise the next round. Continue subtracting... READ MORE

  Intermediate Strength: Weighted push–up – 3 x 12 – 15 * Go light Skill: Spend 5 min working on kipping Metabolic Conditioning: Partner workout: 20 Min AMRAP – 10 Atomic sit-ups 20 Wall balls 30 Kettlebell swings *Complete in teams of two, with one partner... READ MORE

Intermediate Strength: Lunge – 3 x 10 / side * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Kettlebell Romanian deadlifts 10 Supinated barbell rows *Do your best to perform perfect reps Metabolic Conditioning: 4 Rounds: 3 Minute AMRAP – 5... READ MORE

  Intermediate Strength: Push press – 7 x 3 @ %100 of press 1RM Muscular Endurance: 5 Rounds – 5 Weighted push-ups 5 One arm rows / side 5 Goblet lunges / side *Go heavy **Do your best to perform perfect reps Metabolic Conditioning: 5 Rounds – 40 Meter sprint Rest 90 sec 20... READ MORE

  Intermediate Strength: Power snatch from floor – 6 x 3 Metabolic Conditioning: 3 Rounds with battle ropes – Alternating waves w/ squat x 20 sec Hip toss x 20 sec Stage coach w/ lateral lunge x 20 sec Russian twist x 20 sec Core: 6 Rounds – Hanging L-hold x 10 Sec Rest x 20... READ MORE