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  Intermediate Strength: Kettlebell lunge – 6 x 4 Muscular Endurance: 4 Rounds – 25 Second handstand hold 35 Second bar hang 45 Second wall sit Metabolic Conditioning: 6 Rounds – 5 One arm snatch / side 10 Burpees 15 Sit-ups Beginner Strength: Kettlebell lunge – 6 x 4... READ MORE

  Intermediate Strength: Press – 5 x 5 @ 65% Metabolic Conditioning: Partner workout: 4 Rounds for max reps – 60 seconds of Kettlebell Swings Rest 60 seconds 60 seconds of Squats Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs Rest 60... READ MORE

  Intermediate Strength: Power clean – 6 x 4 @ 60% Muscular Endurance: 4 Rounds – 8 Deadlift @ 3111 8 Wide inverted rows @ 2111 8 Bulgarian split squats / side @ 2011 Metabolic Conditioning: 6 Minute AMRAP – 8 squat thrust 15 Double-unders / 45 Jump rope Beginner Strength:... READ MORE

  Intermediate Strength: 6 Rounds – 5 Barbell rows 8 Triceps push-ups Metabolic conditioning: 20 Minute AMRAP – 8 Front rack reverse lunges 8 Burpees 8 Supinated pull-ups Core: 3 Rounds – 8 Barbell rollouts 12 Good mornings Beginner Strength: 6 Rounds – 5 Barbell rows... READ MORE

  Intermediate Strength: Front squat – 6 x 4 @ 60% or 1RM Muscular endurance: EMOM for 8 minutes – 4 Tall box jumps 4 Push press Metabolic conditioning: 10 minute AMRAP – 8 Deadlift 8 Toes to bar 2 Bear crawls (60 ft) Beginner Strength: Goblet squat – 6 x 8 or 3RM front... READ MORE

  Intermediate Strength: 6 Rounds – 6 Weighted pushups 6 Dips Muscular endurance: EMOM for 10 minutes – 4 Cleans Metabolic conditioning: 3 Rounds – 10 Lunges / side 20 Sprints (30 feet) 30 Double unders *Each round will be timed individually with the goal of maintaining or... READ MORE

Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold... READ MORE

  Weighted squats – 10 Sets of 10 Add weight to these squats if possible. The best way I have found is to throw some heavy items into a backpack or gym bag. You can use water jugs / bottles, bags of potatoes, textbooks, tools, etc. Once your bag is filled, either throw it on... READ MORE

Intermediate Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: Snatch complex – 6 Rounds 3 Snatch to bottom hold... READ MORE

  10 Min AMRAP – 6 Narrow push-ups 8 Scissor kicks / side 10 Squat jumps   10 Min AMRAP – 5 Leg hops 10 Plank up-downs (5 side) 30 Jumping jacks   Rest, then – Go do some sprints in the snow! READ MORE