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  Intermediate Strength: Barbell lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 8 Pistols (one legged squats) / side 8 Neutral grip dips 8 Single leg hip bridge / side Metcon: 12 Min AMRAP Burpee broad jump 30 ft 15 Mountain climber / side Beginner Strength: Barbell... READ MORE

Intermediate Strength: Snatch Complex: 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Partner Workout: In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint one lap. One partner will begin running... READ MORE

Intermediate Strength: 5 Sets – Weighted push up x 8 Pullup x AMAP *AMAP = As many as possible Muscular Endurance: Every 90 seconds for 18 Minutes (4x) – 8 Barbell row (tempo 2111) 8 Barbell press (tempo 2111) 8 Deadlift (tempo 2011) Metcon: Sprints drills – complete each... READ MORE

Blended  100 Jumping jacks 50 Squats 40 Leg hops 30 Burpees 40 Leg hops 50 Squats 100 Jumping jacks Rest 3:00, then – Accumulate 2:30 of hollow body holds using as many sets as needed. Do not count rest time. *Leg hops – Start in a high plank (on the palms of your hands),... READ MORE

  Blended  Strength: Back Squat – 4 x 10 ME / Metcon: Complete the following for time – 50 Sit-ups 30 DB / KB snatches L 20 Pullups 20 Man makers 20 Pullups 30 DB / KB snatches R 50 Situps   *There is a at home workout posted as well in case you cant make it : ) READ MORE

Intermediate Strength: Push press – 5 x 5 Muscular Endurance: 6 Rounds – 6 Pull-ups 8 Dips Metcon: 5 Rounds – 10 Bulgarian split squat / side 15 Wall ball 400 Meter run Beginner  Strength: Push press – 5 x 8 Muscular Endurance: 6 Rounds – 6 Inverted rows 8 Plyo box dips Metcon: 5... READ MORE

Intermediate Strength: Deadlift – 8 x 3 Muscular Endurance: 30 Reps – Turkish get up Metcon: 5 Rounds – 10 Narrow pushups 15 Squat thrusts 20 Mountain climbers Beginner  Strength: Deadlift – 8 x 5 Muscular Endurance: 40 Reps – ½ Turkish get up Metcon: 5 Rounds – 5 Narrow pushups... READ MORE

Intermediate Strength: Barbell snatch – 5 x 5 Muscular Endurance: 12 Minute AMRAP – Complete with a kettlebell in each hand 6 Power cleans 5 Front squats 4 Row Metcon: 4 Rounds – 10 Superman to hollow body * 2 second hold at each position Beginner  Strength: Barbell hang power... READ MORE

Intermediate Strength: Floor press – 6,6,5,5,4,4 (reps) Muscular Endurance: EMOM for 10 minutes 5 Thrusters Metcon: 15 Minute AMRAP – 5 Pullups 10 Lunges (5/side) 16 Windshield wipers Beginner  Strength: Floor press – 6,6,5,5,4,4 (reps) Muscular Endurance: EMOM for 10 minutes 8... READ MORE

Intermediate Strength: Back box squat – 5 x 8 ME / Metcon: Partner workout, 3 Rounds – You and your partner will move through five stations scoring as many reps as possible in the following movements: 60 seconds of Kettlebell swings 60 seconds of Rest 60 seconds of Push-ups... READ MORE