Category

  Intermediate Strength: Back squat – 8 x 2 @ 80 – 85% Muscular Endurance: 3 Rounds – Supinated pull-up hold x 12 sec Side plank x 20 sec / side Wall sit plate hold x 40 sec *Alternate between holding the plate straight out in front of you and overhead as needed.... READ MORE

  Intermediate Strength: 7 Rounds – 3 Barbell rows 3 Pull – ups *Add weight to the pull-ups if possible Metabolic Conditioning: ½ Mile farmer carry Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1st, 3rd,... READ MORE

  Intermediate Benchmark Workout Retest: Cindy 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: Deadlift – 4 x 10 @ 40% Muscular Endurance: 4 Rounds – 8 Strict press @ 2111 8 Front squat @ 2111 8 Hollow body rocks Metabolic Conditioning: 20 Minute AMRAP – 8 Tire flips 15 Flutter kicks / side Rest 2 min Beginner Strength: Deadlift – 4 x 10 @ 40%... READ MORE

  Intermediate Strength: Thruster – EMOM for 8 minutes: 5 Thrusters *Focus on exploding out of the bottom Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Scapula bar hang x 20 sec Handstand hold x 25 sec Plank x 35 sec Metabolic Conditioning: 4 Rounds – Push-ups x 30... READ MORE

  Intermediate Strength: One arm snatch – Every 90 sec for 9 minutes: 5 One arm snatch / side Core: 4 Rounds – 6 Barbell rollouts 10 Good mornings Metabolic Conditioning: 3 Rounds – Two arm lateral sled row x 50 feet Backward drag to forward drag x 60 feet (30ft each) Sled... READ MORE

  Intermediate Strength: Turkish get up – 4 x 3 / side Muscular Endurance: 4 Rounds – 10 Back squats 10 Floor presses *Focus on performing perfect reps Metabolic Conditioning: 30 – 20 – 10 Kettlebell swings Box jump overs Core: Accumulate 3 min in the hollow body hold... READ MORE

  Intermediate Strength: Split jerk – Every 2 min for 10 min: 4 Split jerks / side Muscular Endurance: 4 Rounds – 8 Supinated pull-ups 8 Supinated rows Metabolic Conditioning: 3 Rounds – Suicide sprints 30 feet, 60 feet, 90 feet Sprint w/ backpedal 15 feet, 30 feet, 45 feet,... READ MORE

  Intermediate Strength: Front rack lunge – 6 x 4 @ 40 % Muscular Endurance: 5 Rounds – 6 Pull-ups 6 Isometric presses / side Metabolic Conditioning: Death by… Burpees – *Complete one burpee the first minute, two the second minute, three the third; continue adding one sprint... READ MORE

  Intermediate Strength: Hang squat clean – 5 x 5 Metabolic Conditioning: 4 Rounds – 15 Kettlebell deadlifts 20 Wall balls 3 Bear crawls (60ft =1) Core: 4 Rounds – 8 Barbell rollouts 12 Good mornings Beginner Strength: Hang muscle clean – 5 x 5 Metabolic Conditioning: 3... READ MORE