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Intermediate Strength: Strict press – 5 x 5 @ 65 – 70% Muscular Endurance: 21-15-9 – Power clean Bar facing burpee Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Kettlebell swings 15 Toe touches Beginner Strength: Strict press – 5 x 5 @ 65 – 70% Muscular... READ MORE

Intermediate Strength: Barbell snatch – 5 x 5 @ 70 – 75% ME / Metcon: 20 – 16 – 12 for time of – Step up Push-up Grasshopper Core: 4 Rounds – 10 Good mornings 8 Barbell rollouts Beginner Strength: Dumbell snatch – 5 x 5 ME / Metcon: 20 – 16 – 12 for... READ MORE

Intermediate Strength: One arm row – 6 x 4 @ 45% of barbell row 1RM Muscular Endurance: 4 Rounds – 6-8 Supinated pull-ups @ 2111 6-8 Front squats @ 3111 10 V-ups @ 2111 Metcon: Athletes will rotate through the following exercises twice for 30 seconds each – Hip toss Alternating... READ MORE

Intermediate Strength: Sumo Deadlift – 3 x 5 @ 65% 3 x 3 @ 75% Muscular Endurance: Bear complex – The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five... READ MORE

Intermediate Strength: Push jerk – Work up to a 3 rep max Then, 5 x 3 @ 85% of 3RM Muscular Endurance: 4 Rounds – 6-8 Pullups @ 2111 6-8 Supinated barbell rows @ 2111 5 Pistols / leg @ 2111 Metcon: 6 Rounds – 8 Toes to bar 10 Squat thrust box over 12 Kettlebell swings Beginner... READ MORE

Intermediate Strength: Kettlebell lunge – 6 x 4 / side @ 70 – 75% Muscular Endurance: EMOM for 12 min – Odds – 3 Turkish get up left Evens – 3 Turkish get up right Metcon: 4 Rounds – 15 Pushups 20 Weighted sit-ups 200 Meter sprint Rest 1 min Beginner Strength: Kettlebell... READ MORE

Intermediate Strength: Clean – 1 Rep Max Metcon: Sled work – Sled Push Sled drag Sled pull Core: 4 Rounds – 30 Sec plank 30 Sec rest Beginner Strength: Hang power clean – 6 x 4 Metcon: Sled work – Sled Push Sled drag Sled pull Core: 4 Rounds – 30 Sec plank 30 Sec rest READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 70% – 75% Then, AMAP at 50% ME / Metcon: With a partner, alternate every 10 reps and complete AMRAP in 14 minutes – 20 Thrusters 20 Pullups 20 Deadlifts Core: 4 Rounds – 10 Box jump 20 Burpees 30 Mountain climbers Beginner... READ MORE

                  If anyone wants to wear a spooky outfit to class tomorrow, we encourage it!! Just no chainsaws though, because ill scream and cry 🙂 Intermediate Strength: Back box squat – 7 x 3 @ 80% – 85% ME / Metcon: Complete the following with a partner for... READ MORE

  Intermediate Strength: Snatch – 6 x 4 @ 70% – 75% Muscular Endurance: 22-16-10 Push Press Step up Metabolic Conditioning: 4 Rounds – 30 Sec plank 15 Kettlebell deadlift 3 Sprints (20 Meters each) 30 Jumping jacks Rest for 1 min *Each round is done for time... READ MORE