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    Intermediate Strength: Floor press – 5 x 5 @ 65 % Metabolic Conditioning: 4 Rounds – Supinated pull-ups x 30 sec Rest 20 sec Squats x 30 sec Rest 20 sec Lunges x 30 sec Rest 20 sec Sit-ups x 30 sec Rest 1 min Core: 3 Rounds – 15 partner leg throws (standard) 10... READ MORE

  Intermediate Strength: Romanian deadlift – 6 x 4 @ 60 % Muscular Endurance: 4 Rounds – 8 Barbell rows 8 Push press *Focus on performing perfect reps Metabolic Conditioning: 5 Rounds – 60 Meter sprint Rest 90 sec 100 Meter sprint Rest 120 sec Beginner Strength: Romanian... READ MORE

  Intermediate Strength: 5 Rounds – 3 Max height box jumps Rest 90 sec Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 5 Rounds – 30 Sec plank 30 Sec rest Beginner Strength: 5 Rounds – 3 Max height box jumps Rest 90 sec Benchmark... READ MORE

  Intermediate Strength: One arm row – 5 x 5 @ 30 % Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Handstand hold x 20 sec Hollow body x 40 sec Metabolic Conditioning: 4 Rounds – 10 One arm thruster / side 30 Mountain climbers 400 Meter run Beginner Strength: One arm... READ MORE

  Intermediate Strength: Front squat – 6 x 4 @ 70% Muscular Endurance: 5 Rounds – 8 Supinated pull-ups 8 Deadlifts Metabolic Conditioning: 10 Min AMRAP – 8 Box jump overs 8 Squat thrusts 8 Toe touches Beginner Strength: Front squat – 6 x 4 Muscular Endurance: 5 Rounds – 8... READ MORE

  Intermediate Strength: Snatch complex: 6 rounds – 3 Hip bangs 3 High pulls 3 Muscle snatches 3 Power snatches Metabolic Conditioning: 3 Rounds – Backward March x 40 ft (Heavy) Chest press x 20 ft Sled push x 90 ft Core: 3 Rounds – 15 partner leg throws (standard) 10... READ MORE

  Intermediate Strength: Deadlift – 4 x 8 @ 50% Muscular Endurance: 3 Rounds – 10 Supinated pull-ups 10 Bulgarian split squats / side 10 Barbell rows Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in... READ MORE

  Intermediate Strength: Deadlift – 4 x 8 @ 50% Muscular Endurance: 6 Rounds – 10 Hang power cleans 10 Burpee bar overs (bar facing) Metabolic Conditioning: Ascending sprint intervals – 30 second intervals: Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft... READ MORE

  Intermediate Strength: Back squat – 2 x 5 @ 60% 2 x 4 @ 70% 2 x 3 @ 75 – 80% Muscular Endurance: 4 Rounds – 6 Step-ups / side 6 One arm rows to hip / side 8 Good mornings Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Squat thrusts 15 Sit-ups Beginner Back squat – 2 x... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 6 Supinated pull-ups 8 Presses 10 Triceps band pushdowns Metabolic Conditioning: 2 Rounds – 6 Running broad jumps Ascending sprint intervals – 30 second intervals: Complete 2 sprints at... READ MORE