Category

  Intermediate Strength: Front squat – 3 x 15 @ 35 – 45% Muscular Endurance: 12 Minute AMRAP – Farmer carry x 120 feet 3 Triple jumps 6 Hollow body rocks Metabolic Conditioning: 12 Minute AMRAP – 6 Single leg burpees (3 / side) 15 Kettlebell swings Beginner Strength:... READ MORE

  Intermediate Strength: Floor press – 5 x 8 @ 45 – 55% Muscular Endurance: 4 Rounds – L hold x 20 seconds Pull-up hold x 10 seconds Handstand hold x 25 seconds *The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the... READ MORE

  Intermediate One rep max testing: Deadlift 1RM Jerk 1RM Clean 1RM *The purpose of the jerk is to test how much weight you can get over your head. You may choose to complete the push press, push jerk, or split jerk. We will cover these in class and you can do whichever you... READ MORE

  Intermediate Strength: One arm snatch EMOM – Minutes 1-3: 5 snatches / side Minutes 4-6: 4 snatches / side Minutes 7-10: 3 snatches / side *Try to increase the weight used each time the repetitions drop Muscular Endurance: 4 Rounds – 7 Barbell rows 7 Reverse goblet lunges... READ MORE

  Intermediate Strength: Barbell squat – 4 x 8 @ 60% Muscular Endurance: 4 Rounds – 8 Weighted incline push-ups 8 Pull-ups 8 Good mornings Metabolic Conditioning: 21 – 15 – 9 Wall balls Kettlebell swings Sit-ups Beginner Strength: Barbell squat – 4 x 8 Muscular Endurance: 4... READ MORE

  Intermediate Strength: Strict press – 4 x 8 @ 60% Muscular Endurance: 3 Rounds – 10 Deadlifts 7 Inchworm walkouts 5 Tall box jumps Metabolic Conditioning: Front rack carry x 50 meters 20 Burpees Run x 100 meters Front rack carry x 50 meters 15 burpees Run x 200 meters 10... READ MORE

  Intermediate Strength: Power clean – 5 x 5 Metabolic Conditioning: Two arm sled row x 60 feet Rest 1 minute Reverse sled drag to forward drag x 60 feet (30ft each) Rest 1 minute Obstacle push x 60 feet Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws... READ MORE

  Intermediate Strength: Overhead Lunge – 6 x 4 Muscular Endurance: 3 Rounds – 25 Second handstand hold 35 Second bar hang 45 Second weighted plank Metabolic Conditioning: Tabata – Supinated Inverted rows Push-ups Mountain climbers Squat thrusts *Tabata consists of 8, 30... READ MORE

  Intermediate Strength: Floor press – 6 x 4 @ 70% *Complete the floor press using a narrow grip Muscular Endurance: 4 Rounds – 8 Front squat @2111 8 Pull-ups @2111 8 Barbell rows @2111 Core: 5 Rounds – Flutter kicks x 10 seconds Russian twists x 10 seconds Sit-ups x 10... READ MORE

  Intermediate Strength: Snatch – 1 Rep max or 6 x 4 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet 45 Second plank *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 3 Rounds – 10 One arm... READ MORE