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  Intermediate Strength: Back squat – 1 Rep max Muscular Endurance: 3 Rounds – 30 Sec handstand hold 15  Sec rest 30 Sec weighted plank 15  Sec rest Metabolic conditioning: 10 Min AMRAP – 40 Jump rope 8 Squat thrusts Beginner Strength: Back squat – 1 Rep max Muscular... READ MORE

    Intermediate Strength: Hang squat clean – 6 x 4 @ 70% ME / Metcon: 3 Rounds – 10 Deadlifts 20 Pullups 30 Kettlebell swings Core: 4 Rounds – 30 second hollow body hold 30 second rest Beginner Strength: Hang power clean – 6 x 4 @ 70% ME / Metcon: 3 Rounds... READ MORE

  Intermediate Strength: Kettlebell lunge – 5 x 5 Muscular Endurance: EMOM for 14 minutes – 8 Front squat 6 One arm snatches / side Metabolic conditioning: 12 minute AMRAP – 10 Toes to bar 10 Burpees 10 Star jumps Beginner Strength: Kettlebell lunge – 5 x 5 Muscular... READ MORE

Dew It Fitness – Clean and Jerk Clinic Introduction – The Olympic lifts are undoubtedly some of the most difficult and complicated movements you will perform in the gym. We created this blog post as a resource for you. It is meant to help you understand and improve... READ MORE

  Intermediate Strength: One arm row – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 250 ft Farmer carry 25 sec handstand hold 8 Bulgarian split squat Metabolic conditioning: 4 Rounds – 10 Box jump 10 Toe touches 10 Pushups Beginner Strength: One arm row – 5 x 5 @ 65% Muscular... READ MORE

  Intermediate Strength: Power snatch – 7 x 3 @ 80 – 85% Snatch pull – 3 x 5 (Same weight as above) ME / Metcon: Fran – 21-15-9 Thruster Pullup Core: 4 Sets – 30 Sec plank 30 Sec rest Beginner Strength: Hang power snatch – 7 x 3 @ 80 – 85% Snatch pull – 3 x 5... READ MORE

  Intermediate Strength: Deadlift – 7 x 3 @ 80 – 85% ME / Metcon: Partner workout – With one partner working at a time, complete as many rounds as possible in 30 minutes of the following: 100 Wall ball 100 Kettlebell swing Beginner Strength: Deadlift – 7 x 3 @ 80... READ MORE

    Intermediate Strength: Press – 6 x 4 @ 75% Muscular Endurance: 20 Turkish get ups Metabolic conditioning: 3 Rounds – 75 Jump rope 30 Squats 20 Burpees Beginner Strength: Press – 6 x 4 @ 75% Muscular Endurance: 30 Half Turkish get ups Metabolic conditioning: 3 Rounds... READ MORE

  Intermediate Strength: Squat clean – 5 x 5 ME / Metcon: 3 Rounds – One minute at each of the following stations: Thrusters Supinated pull-ups Lunges Triceps push-ups * The goal is to accumulate as many reps as possible throughout each round. Core: Accumulate 2 min 30 sec... READ MORE

  Intermediate Strength: Front squat – 8 x 2 Muscular Endurance: EMOM for 12 minutes – 6 Power cleans 6 Pullups Metabolic Conditioning: 5 Rounds – 15 Squat thrust 20 Weighted sit-up Beginner Strength: Front squat – 6 x 4 Muscular Endurance: EMOM for 12 minutes – 6 High pulls... READ MORE