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Intermediate Strength: Barbell lunge – 6 x 3 Muscular Endurance: EMOM for 12 min – Odds – 6 Hang snatches Evens – 8 Back squats Metabolic Conditioning: 12 Minute AMRAP One arm thrusters Lateral box overs *Begin at three reps per side and add one rep per side to both the thrusters... READ MORE

Intermediate Strength: Klokov Complex – 7 x 3 This complex consist of: clean, thruster, Push press ME / Metcon: 5 Rounds – 1 minute at each of the following stations: Deadlift Triceps pushup Plank up downs Rope climbs Jumping jacks * The goal is to accumulate as many reps as... READ MORE

Intermediate Strength: Barbell row – 4 x 8 Muscular Endurance: 4 Rounds – 2 Turkish get ups / side (10 second descent) 8 Pullups @ 2111 tempo Hollow body hold x 30 seconds Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Burpees Beginner Strength: Barbell row – 4 x 8 Muscular... READ MORE

Intermediate Strength: Pause front squat – 7 x 3 @ 80% *Pause for two seconds in the bottom ME / Metcon: Complete the following exercises for the prescribed distances with a sandbag: Lunge – 25 meters Overhead carry – 50 meters Sprint – 50 meters Broad jump – 25 meters Zercher... READ MORE

Intermediate Strength: Snatch complex – 5 x 2 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 seconds Handstand hold x 30 seconds Plank hold x 1 minute Metabolic Conditioning: Complete the following for time –... READ MORE

Intermediate Strength: Floor press – 1 Rep max Muscular Endurance: EMOM – Odds: 6 Thruster Evens: 8 Supinated barbell row *Try to increase 5# from 10/20 Metabolic Conditioning: 7/6/5/4/3 with a kettlebell – Goblet squats Figure eights / side Chops / side One arm swings / side... READ MORE

    Intermediate Strength: Romanian deadlift – Find a 4RM (four rep max) Then, 6 x 4 @ 90% of 4RM ME / Metcon: Team workout – Complete as many rounds as possible in 30 minutes. Station one: 5 Pullups 10 Box jump Station two: 5 Dumbbell ground to overhead 10 Burpees... READ MORE

We ROCKED the Whole30!  Collectively, Dew It Fitness lost over 100 pounds, but more importantly, we replaced previous bad eating habits with a healthy attitude towards food, increased our daily energy, slept way better at night, and have gained life-long healthy habits that have... READ MORE

Intermediate Strength: Squat Clean – 6 x 4 @ 70-75% Muscular Endurance: 3 Rounds – 240 ft Farmer carry (4 room lengths) 8 Hollow body rocks 10 Diamond push-ups *Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries. Metabolic... READ MORE

Intermediate Strength: Back squat – 4 x 8 @ 60-65% Muscular Endurance: 3 Rounds – 10 sec Pullup hold 25 sec Handstand hold 10 Dips (neutral grip) Metabolic Conditioning: 12 Min AMRAP – 16 Deadlifts 10 Lunges 4 Rows Beginner Strength: Back squat – 4 x 8 @ 60-65% Muscular... READ MORE