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      Intermediate Strength: Deadlift – 5 x 5 @  70% Muscular Endurance: 4 Rounds – Zercher carry x 90 feet Bottoms up kettlebell carry x 90 feet Broad jump x 90 feet 10 Hollow body rocks Metabolic Conditioning: 1 Mile run Beginner Strength: Kettlebell Deadlift – 5... READ MORE

  Intermediate Strength: One arm press – 6 x 4 @ 30 – 35 % Metabolic Conditioning: 5 Rounds: 3 Minute AMRAP – 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats Rest 2 Minutes *Begin your next round where you left off your previous round. For example, if you end on 18 push-ups,... READ MORE

  Intermediate Strength: Snatch complex: 6 rounds – 3 Hip bangs 3 High pulls 3 Muscle snatches 3 Overhead pause squats Muscular Endurance: 20 Turkish get ups *Go light Metabolic Conditioning: 6 Minute AMRAP – 5 Toes to bar 10 Squat thrusts Rest 2 minutes 6 Minute AMRAP – 6... READ MORE

  Intermediate Strength: Barbell squat – 5 x 5 @ 70 – 75% Muscular Endurance: 3 Rounds – 8 Sumo deadlifts 8 Dips 8 Inchworm walkouts Metabolic Conditioning: Ascending sprint intervals – 20 second intervals: Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm row / arm @ 30 – 35% of barbell row 1RM 5 Pull-ups *Add weight to the pull-ups if they are easy Metabolic Conditioning: Complete 3 rounds in teams of 4 – Station 1: Run 400 meters Station 2: 30 Thrusters Station 3: 20 Burpees... READ MORE

  Intermediate Strength: Squat clean – 6 x 4 Metabolic Conditioning: 30 Minute AMRAP – Lateral sled drag x 30 seconds (15 sec / way) Rest 1 minute Reverse sled drag to forward drag x 60 feet (30ft each) Rest 1 minute Obstacle push x 60 feet Beginner Strength: Hang muscle... READ MORE

  Intermediate Strength: Front rack lunge – 5 x 5 @ 50 – 55 % of lunge 1RM Muscular Endurance: 3 Rounds – Supinated pull-up hold x 10 sec Bar hang x 20 sec Handstand hold x 20 sec Hollow body x 25 sec Metabolic Conditioning: 21 – 15 – 9 – Kettlebell swings Box jumps Sit-ups... READ MORE

  Intermediate Strength – Benchmark Workout: 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: Floor press – 2 x 8 @ 50% 3 x 5 @ 70% 4 x 3 @ 85% Muscular Endurance: 4 Rounds – 6 Pull-ups @ 2111 6 Barbell rows @ 2111 6 Front squats @ 2111 Metabolic Conditioning: 12 Minute AMRAP – 10 Deadlifts 50 Jump ropes Beginner Strength: Floor press – 6 x 5... READ MORE

    Intermediate Strength: EMOM for 10 minutes– 4 One arm snatches / side Metabolic Conditioning: ¼ Mile farmer carry *Every minute complete 8 squat thrusts Core: 3 Rounds – Windshield wipers x 20 seconds 15 Seconds rest Flutter kicks x 20 seconds 15 Seconds rest Cross... READ MORE