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  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... READ MORE

  Intermediate Strength: Sumo deadlift 5 x 5 Muscular endurance: 20 Turkish get ups Metabolic conditioning: 6 Rounds – 12 Squat thrusts 12 Sit-ups 12 Kettlebell swings Beginner Strength: Sumo deadlift 5 x 8 Muscular endurance: 30 Half turkish get ups Metabolic conditioning:... READ MORE

Intermediate Strength: Barbell step up – 5 x 5 Muscular endurance: Pullup & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for... READ MORE

2 Rounds – 20 Tuck jumps 20 Pushups 20 Flutter kicks (2-count) 20 Squats 20 Mountain climbers (2-count) Rest, then – Accumulate 3 minutes holding hollow body READ MORE

  Intermediate Strength: Barbell step up – 5 x 5 Muscular endurance: Pullup & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed,... READ MORE

Since there is no class tonight, we thought we would post an at home workout for you in case you still wanna to get yo sweat on! 15 Minute AMRAP – 8 Burpees 8 V-ups 30 Jumping jacks Rest, Then – Accumulate 3 minutes planking READ MORE

  Intermediate Strength: One arm row – 6 x 8 @ 25 – 30 % of barbell row 1RM Metabolic conditioning: 4 Rounds – 10 Deadlifts 180 Foot farmer carry 30 Second bar hang Metabolic conditioning: 12 Minute AMRAP – 8 Burpees 8 Sprints (30 feet) 8 V-ups Beginner Strength: One arm row... READ MORE

    Intermediate Strength: Bear complex – 7 x 4 Squat clean, press, back squat, press Metabolic conditioning: 6 Rounds – 10 Box jumps 15 Wall balls 20 Sit-ups Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws (side to side) Beginner Strength: Bear... READ MORE

  Intermediate Strength: Front squat – 5 x 5 @ 60 – 65% Pull-up – Max reps x 3 attempts Muscular Endurance: EMOM for 10 minutes – 4 One arm snatch / side Metabolic conditioning: 3 Rounds with battle ropes – 30 sec Alternating waves 30 sec Slams 30 sec Russian twists... READ MORE

  Intermediate Strength: Romanian deadlift – 6 x 4 @ 65% Muscular Endurance: EMOM for 10 minutes – Odds – 8 Back squats Evens – 8 Supinated pull-ups Metabolic conditioning: 10 Minute AMRAP – 8 Hang power snatch 8 Lateral squat thrust bar overs Beginner Strength: Romanian... READ MORE