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  Intermediate Strength: Floor press – 4 x 8 Muscular Endurance: 4 Rounds– 10 Step – ups @2111 10 Barbell rows @ 2111 10 Dips @ 2111 Metabolic Conditioning: 3 Rounds with battle ropes – Hip toss with jumping lunge x 30 Sec Spirals (15 outward, 15 inward) x 30 Sec Stage coach... READ MORE

  Intermediate Strength: Snatch complex – 4 x 3 Snatch to bottom hold Snatch balance High hang snatch ME / Metcon: Chipper – 50 Jump rope 40 Push press 50 Jump rope 40 Kettlebell crossover 50 Jump rope 40 Goblet squat 50 Jump rope 40 Wall ball 50 Jump rope 40 Mountain... READ MORE

  Intermediate Strength: Overhead Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Weighted Pushups 8 Pullups 45 Second plank Metabolic Conditioning: 21 – 15 -9 Kettlebell swing Box jump Beginner Strength: Barbell Lunge – 6 x 4 Muscular Endurance: 4 Rounds– 8 Strict Pushup... READ MORE

Intermediate Strength: Supinated barbell row – 6 x 5 Muscular Endurance: EMOM for 14 minutes – Odds – 8 Deadlift Evens – 6 One arm snatch / side Metabolic Conditioning: Death by man maker * Start with one rep the first minute and add an additional rep each minute... READ MORE

Intermediate Strength: Clean – 4 x 8 ME / Metcon: 4 Rounds – 12 Thrusters 24 Mountain climbers 12 Sprints (single count) *Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round. Core: 3 Rounds – 15 partner leg throws... READ MORE

Intermediate Strength: Romanian deadlift – 5 x 6 Muscular Endurance: 4 Rounds – 6 Renegade rows 6 Pull-ups 6 Front squats *Heavy Metabolic Conditioning: 3 Rounds – 1 minute at each of the following stations: Med ball slams Chops Russian twists Jump ropes * The goal is to... READ MORE

Intermediate Strength: Push press – 5,5,4,4,3,3,3 Muscular Endurance: 4 Rounds – 10 Dips 25 Sec handstand hold 35 Sec plank Metabolic Conditioning: 5 Rounds – 10 Burpees 15 Kettlebell swings Beginner Strength: Push press – 5,5,4,4,3,3,3 Muscular Endurance: 4 Rounds – 10... READ MORE

Intermediate Strength: Power snatch – 6 x 4 ME / Metcon: EMOM for 20 minutes – Odds: 6 pushups, 8 wall balls Evens: 8 lunges / side Core: 3 Rounds – 10 Barbell rollouts 12 Good mornings Beginner Strength: One arm snatch – 6 x 4 / side ME / Metcon: EMOM for 20 minutes – Odds: 4... READ MORE

Intermediate Strength: Sumo squat – 5 x 5 Muscular Endurance: 4 Rounds – 7 – 9 Barbell rows @2111 tempo 7 – 9 Supinated pullups @2111 tempo 8 – 10 Step ups @ 2111 tempo Metabolic Conditioning: 21 – 15 – 9 Sit-ups Box jumps Leg hops Beginner Strength: Sumo squat – 5 x 5... READ MORE

Blended Strength: Bodyweight technique pushups – 2 x 5 Weighted pushup – 6 x 5 ME / Metcon: Complete the following with a partner – 70 Pullups 90 V-ups 110 Squat thrusts 130 Weighted sit-ups 150 Kettlebell swings * With a partner, accumulate the above number of reps for each... READ MORE