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Intermediate Strength: Barbell row – 5 x 6 @ 60-65% Muscular Endurance: EMOM for 14 minutes – Odds: 10 sec Pullup hold Evens: 30 sec Handstand hold Metabolic Conditioning: 5 Rounds – 10 Push-ups 20 Mountain climbers 30 Kettlebell swings Beginner Strength: Barbell row – 5 x 6 @... READ MORE

Intermediate Strength: Front lunge – 7 x 3 @ 65-70% Muscular Endurance: Every 90 seconds for 18 minutes – 8 Dips (2111 tempo) 8 Seated L-press (2111 tempo) 8 Sumo goblet squat (2111 tempo) Metabolic Conditioning: Death by…. Burpees!! Beginner Strength: Lunge – 7 x 4 @ 65-70%... READ MORE

  Intermediate Strength: Hang squat clean – 5 x 5 @ 70-75% Muscular Endurance: 4 Rounds – 200 Ft farmer carry 10 Good mornings 8 Hollow body rocks Metabolic Conditioning: “Isabel” 30 Snatches for time Beginner Strength: Hang muscle clean – 5 x 5 @ 70-75% Muscular Endurance:... READ MORE

Intermediate Strength: Hand release weighted pushup – 6 x 5 @ 50% Muscular Endurance: 12 minute AMRAP – 5 Deadlift @ 65% 25 Jump rope Metabolic Conditioning: 5 Rounds – 10 Pullups 15 Weighted sit-ups 20 Battle rope slams Beginner Strength: Hand release pushup – 6 x 5 @ 50%... READ MORE

  Intermediate Strength: Front squat – 5 x 5 Muscular Endurance: EMOM for 14 minutes – 8 Thrusters 10 Supinated barbell row Metabolic Conditioning: 5 Rounds – 15 Power cleans 15 Bar over squat thrusts Beginner Strength: Front squat – 5 x 8 Muscular Endurance: EMOM for 12... READ MORE

Intermediate Strength: Find your snatch 3-rep max Then, 3 snatches EMOM for 10 minutes @ 60% Muscular Endurance: Tabata – Toes to bar Lunges Inverted rows Jump rope *Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds.... READ MORE

  Intermediate Strength: Press – 1 Rep max! then – 3×10 @ 55% of 1RM Muscular Endurance: 4 Rounds of the following at prescribed tempo – 6 Floor press (2011) Rest 30 seconds 6 Back squats (3111) Rest 30 seconds 8 Dips (2011) Rest 30 seconds Metcon: 4 Rounds for... READ MORE

Intermediate Strength: Romanian deadlift – 5 x 6 *Also called stiff legged deadlift. Muscular Endurance: 4 Rounds – 10 Supinated pull ups 10 Barbell rows 20 Sec handstand hold Metcon: Partner workout! In teams of two, complete the following – 150 Pushups 150 Squats 150 Russian... READ MORE

  Intermediate Strength: Cleans – 4,4/3,3/2,2,2 (Reps) Muscular Endurance: EMOM for 16 Minutes Minutes 1-8 (heavy) Odds – 2 Turkish get ups / side Evens – 25 Seconds of weighted planking Minutes 9-16 (light) Odds – 3 Turkish get ups / side Evens – 40 Seconds of hanging L... READ MORE

    Intermediate Strength: One arm row – 4 x 8 / side Muscular Endurance: “Grace” – 30 Clean and jerks for time Metcon: 4 Rounds – 12 Good mornings 8 Barbell rollout Beginner Strength: One arm row – 4 x 8 / side Muscular Endurance: Modified “Grace” – 30 High pulls... READ MORE