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  Intermediate Strength: Front pause squat – 7 x 3 @ 80% Metabolic Conditioning: 3 Rounds with a sandbag– Zercher carry x 150 feet Hop x 50 feet Lateral shuffle x 100 feet Sprint x 150 feet Jog back Rest 3 Minutes Core: 3 Rounds – Scissor kicks x 15 sec Rest 10 sec Flutter... READ MORE

  Intermediate Strength: 10 Min AMRAP – 6 One arm snatch / side 12 Kettlebell deadlifts Metabolic Conditioning: 4 Rounds – 10 Toes to bar 15 Inverted rows 20 Wall balls 100 Jump ropes *Each round will be timed individually with the goal of maintaining or improving the time... READ MORE

  Intermediate One rep max testing: Lunge 1RM Floor press 1RM Row 1RM Beginner Three rep max testing: Lunge 3RM Floor press 3RM Row 3RM *Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We... READ MORE

  Intermediate Strength: Weighted pushup – 6 x 4 @ 70% Muscular Endurance: 3 Rounds – Handstand hold x 20 sec Bar Hang x 30 sec Hollow body hold x 40 sec Metabolic Conditioning: 4 Rounds with battle ropes – Spirals x 20 sec (15 inward, 15 outward) Hip toss x 20 sec Slams x... READ MORE

  Intermediate Strength: Back box squat – 5 x 5 @ 60% Muscular Endurance: 4 Rounds – 6 Supinated pull-ups 6 Strict presses 8 Good mornings Metabolic Conditioning: Interval sprints – 30 Seconds x 6 22 Seconds x 8 14 Seconds x 10 *You will choose the distance during a trial... READ MORE

  Intermediate Strength: Power snatch – 6 x 4 Metabolic Conditioning: 4 Rounds – Pushups x 30 sec Rest 20 sec Lunges x 30 sec Rest 20 sec Sit-ups x 30 sec Rest 20 sec Wall balls x 30 sec Rest 1 min Core: 3 Rounds – Alternating leg extensions x 15 sec Rest 10 sec Russian... READ MORE

  Intermediate Strength: Supinated barbell row – 6 x 5 @ 65% Muscular Endurance: 4 Rounds – 8 Romanian deadlifts 8 Dips Metabolic Conditioning: 3 Rounds – 10 Front squats 15 Leg raises 400 Meter run Beginner Strength: Supinated barbell row – 6 x 5 Muscular Endurance: 4... READ MORE

  Intermediate Strength: Max lift make up – Complete your one rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5... READ MORE

  Intermediate Strength: Kettlebell lunge – 7 x 3 / side @ 60 – 65% Muscular Endurance: 4 Rounds – 6 Supinated pull-ups @ 2111 6 Sumo deadlifts @ 3011 Metabolic Conditioning: 3 Rounds – 10 One arm snatches / side 15 Box jumps 20 Toes to bar Beginner Strength: Kettlebell... READ MORE

  Intermediate Strength: Clean – 5 x 5 or 1RM Metabolic Conditioning: 30 Min AMRAP – Sled chest press x 20 ft Backward sled march x 30 ft Push sprint x 60 ft Core: 3 Rounds – 8 Toe touches 6 Wipers / side Beginner Strength: Muscle clean – 5 x 5 or 3RM Metabolic Conditioning:... READ MORE