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  Intermediate Strength: Deadlift – 5 x 6 @ 50 – 60 % Metabolic Conditioning: In teams of three, with one partner working at a time: 15 Minute AMRAP – 6 Cleans 6 Burpees Rest 4 Minutes 15 Minute AMRAP – 15 Wall balls 15 Kettlebell swings *Team members will cycle through full... READ MORE

  Intermediate Muscular Endurance: 12 Minute AMRAP – 5 Supinated pull-ups 7 Lunges / side 9 Push-ups Metabolic Conditioning: 4 Rounds with battle ropes – Stage coach w/ squat x 30 sec Hip toss x 30 sec Jumping jacks x 30 sec Plank waves x x 30 sec Core: 3 Rounds – 15 partner... READ MORE

  Intermediate One rep max testing: Back squat 1RM Strict press 1RM Muscle snatch 1RM Beginner Three rep max testing: Back squat 3RM Strict press 3RM One arm snatch 3RM *Testing the three rep max is safer than the one rep because it will be easier to preserve form and... READ MORE

  Intermediate Strength: Hang squat clean – 5 x 4 Muscular Endurance: Pyramid – 1 Pull-up, 1 wide push-up, 1 dip 2 Pull-ups, 2 wide push-ups, 2 dip 3 Pull-ups, 3 wide push-ups, 3 dip *Continue adding one rep to each exercise until you can no longer complete the set. Once you... READ MORE

  Intermediate Strength: Front squat – 20 Reps @ 40 – 50% Muscular Endurance: 4 Rounds – 8 Romanian deadlifts 8 Strict press 8 Inchworm walkouts Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in which... READ MORE

  Intermediate Strength: Barbell row – 7 x 3 @ 70 – 75% Muscular Endurance: 3 Rounds – Supinated pull-up hold x 15 sec Handstand hold x 20 sec Hollow body hold x 25 sec Metabolic Conditioning: 6 Rounds – Farmer carry x 120 feet Bear crawl x 120 feet 20 Foot to hand mountain... READ MORE

  Intermediate Strength: 6 Rounds – One arm snatch x 5 Deadlift x 5 Core: Accumulate 3 minutes planking Metabolic Conditioning: Explosive sled pull x 10 reps Rest 1 minute Sled bear crawl x 20 seconds Rest 1 minute Sled push to sprint x 180 feet Rest 1 minute Beginner... READ MORE

  Intermediate Strength: Kettlebell lunge – 6 x 4 @ 50 – 60% Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 3 Rounds – 6 Barbell rollouts 8 Good mornings Beginner Strength: Kettlebell lunge – 6 x 4 Benchmark Workout Retest: Cindy 20... READ MORE

  Intermediate Strength: Weighted push–up – 4 x 8 Metabolic Conditioning: Chipper – 100 Tuck jumps 90 Lunges (45 / side) 80 Squats 70 Cross touches (35 / side) 60 Chops (30 / side) 50 Inverted rows (wide grip) 40 Kettlebell crossovers (20 / side) 30 Push press 20... READ MORE

  Intermediate Strength: Power clean – 6 x 6 Muscular Endurance: 3 Rounds – 10 Front squats 10 Barbell rows 10 Narrow supinated pull-ups Metabolic Conditioning: Cone drills: 3 Rounds – Long skip x 45 feet Backpedal x 60 feet Sprint x 150 feet 3 Rounds – High knees x 30 feet... READ MORE