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  Intermediate Strength: Barbell lunge – 6 x 3 @ 75 – 80% Muscular Endurance: EMOM for 10 minutes – 3 Clusters *A cluster is a two exercise complex consisting of a squat clean followed by a thruster. Core: 3 Rounds – 8 Barbell rollouts 10 Good mornings Finisher:... READ MORE

  Intermediate Strength: Floor press – 5 x 6 @ 65% Muscular Endurance: 4 Rounds – 250 ft Farmer carry 15 sec Supinated pull-up hold 30 sec Hollow body hold Metabolic conditioning: 8 Minute AMRAP – Burpee box jump over Beginner Strength: Floor press – 5 x 6 @ 65%... READ MORE

  Intermediate Strength: Hang snatch – 6 x 4 @ 65 – 70% ME / Metcon: 4 Rounds – 45 seconds at each of the following stations Deadlift Lateral box jump Wall ball Squat thrust * The goal is to accumulate as many reps as possible throughout each round. You will rest 15... READ MORE

  Intermediate Strength: Front squat – 5 x 5 @ 65% Muscular Endurance: 3 Rounds – 8 One arm press / side @ 2010 8 One arm row / side @ 2010 45 sec Plank Metabolic conditioning: 2 Rounds with battle ropes – 30 sec Slams w/ lateral lunge 30 sec Alternating waves w/ squat 30... READ MORE

  Intermediate Strength: Split jerk technique Muscular Endurance: Every two minutes for as long as possible complete – First interval (0:00 – 2:00) – 4 overhead squats / 4 pull-ups First interval (2:00 – 4:00) – 6 overhead squats / 6 pull-ups First interval (4:00 – 6:00) – 8... READ MORE

    Intermediate Strength: Clean – 5 x 5 @ 65% Muscular Endurance: 20 Turkish get-up to windmill Metabolic conditioning: 21 – 15 – 9 Thrusters Box jumps Beginner Strength: Hang power clean – 5 x 5 @ 65% Muscular Endurance: 30 Half Turkish get-ups 20 Windmills Metabolic... READ MORE

  Intermediate Strength: Sumo deadlift  – 5 x 8 @ 55 – 60% Muscular Endurance: 4 Rounds – 7 Single leg hip bridges / side 10 Superman’s 15 Partner leg throws Metabolic conditioning: 8 Min AMRAP – Barbell hang power snatches Beginner Strength: Sumo deadlif... READ MORE

  Intermediate Strength: Supinated barbell row  – 6 x 4 Muscular Endurance: EMOM for 14 Min – 8 Front squats 8 Pronated pull-ups Metabolic conditioning: 5 Rounds – 14 Push-ups 14 Weighted sit-ups 14 One arm kettlebell swings (7/arm) Beginner Strength: Supinated barbell... READ MORE

  Intermediate Strength: Hang snatch – 7 x 3 Muscular Endurance: 3 Rounds – 6 Pullups (2011 tempo) 8 Dips (2011 tempo) 10 Step ups (2011 tempo) Metabolic conditioning: 6 Rounds – 15 Wall balls 20 Mountain climbers Beginner Strength: Hang power snatch – 7 x 3 Muscular... READ MORE

  Intermediate Strength: Weighted pushups – 5 x 5 *Make up squat 1RM if not present on 12/21/16 Muscular Endurance: EMOM for 21 minutes – 7 Alternating lateral lunge / side (minutes 1,4,7) 10 Push press (minutes 2,5,8) 10 Russian twist / side (minutes 3,6,9) Metabolic... READ MORE