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  Intermediate Strength: 5 Rounds– 7 Floor press @ 55 – 60% 7 Supinated row  @ 55 – 60% Muscular Endurance: 4 Rounds – Pull-up hold x 15 sec Handstand hold x 25 sec Plank x 35 sec Metabolic Conditioning: 15 Minute AMRAP – Kettlebell deadlift march x 60 feet... READ MORE

  Intermediate Strength: EMOM for 10 minutes – 3 Power snatches 6 Overhead squats *Modify overhead squats to front squats if necessary due to mobility restrictions Metabolic Conditioining: 15 Minute AMRAP – 10 Deadlifts 10 Push presses 10 Toes to bar Core: 3 Rounds – 15... READ MORE

  Intermediate Strength: Kettlebell lunge– 5 x 5 Muscular Endurance: 16 Turkish get ups Metabolic Conditioning: 3 Rounds, 45 seconds at each station – Inverted rows Full body crunch Squat thrusts Scissor kicks Jumping jacks * The goal is to accumulate as many reps as... READ MORE

  Intermediate Strength: Barbell row– 5 x 5 @ 70% Muscular Endurance: Pullup & triceps push-up pyramid – 1 Pull-up, 1 triceps push-up 2 Pull-ups, 2 triceps push-ups 3 Pull-ups, 3 triceps push-ups *Continue adding one rep to each exercise until you can no longer complete... READ MORE

  Intermediate Strength: Clean– 6 x 4 @ 90% Metabolic Conditioning: 8 Rounds – 6 Thrusters 8 Burpees 10 Box jumps Core: 3 Rounds – Around the world x 20 seconds Rest 10 seconds V-ups x 20 seconds Rest 10 seconds Scissor kicks x 20 seconds Rest 10 seconds Beginner Strength:... READ MORE

  Intermediate Strength: Sumo deadlift – 5 x 5 @ 55 – 60% of Deadlift 1RM Metabolic Conditioning: 30 Minute AMRAP – Sled chest press push x 20 seconds Rest 1 minute Sled push hops x 20 seconds Rest 1 minute Reverse drag sprint x 60 feet Rest 1 minute Sled push sprint x... READ MORE

  Intermediate Strength: Push press– 5 x 5 @ 90% of Strict press 1RM Muscular Endurance: EMOM for 10 minutes – Odds – 8 Front squat Evens – 8 Pronated pull-ups Metabolic Conditioning: 15 Minute AMRAP – 60 foot kettlebell drag 15 Battle rope slams 120 foot bear crawl Beginner... READ MORE

  Intermediate Strength: One arm snatch– 8 x 4 / side @ 30% of Snatch 1RM Muscular Endurance: 4 Rounds – 6 Single leg deadlifts / side 8 Judo pushups 8 Cross touches / side Metabolic Conditioning: 6 Rounds – 10 Power cleans 14 Lateral squat thrust bar overs Beginner... READ MORE

  Intermediate  Strength: Front squat – 5 x 6 @ 60 – 65% Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 20 seconds Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Reverse sled drag x 20 seconds Rest 1 minute Sled push x 20 seconds Rest 1 minute... READ MORE

  Intermediate Strength: Weighted push-up – 5 x 5 Muscular Endurance: 5 Rounds – 6 Tall box jumps 6 One arm rows / side 6 Dips Metabolic Conditioning: 12 Minute AMRAP – 5 Deadlifts @ 70% 25 Double unders *The double under is a jump rope movement in which the rope makes 2... READ MORE