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Intermediate Strength:                                          10 Min EMOM Clean Progression Min 1-7: 3 Squat cleans Min 8-10: 5 Clean pulls Metabolic conditioning:               4 Rounds for time 3 Rope climb 8 (1-arm) Thruster / arm 30 Squats 400 Meter zercher carry Beginner  ... READ MORE

  Intermediate Strength:                                          6 x 4 Strict barbell press Muscular endurance:                    21-15-9 Deadlift Bar over burpee *Focus on technique* Metabolic conditioning:               4 Rounds for time 10 Grasshoppers 15 Sit-ups 20 Med... READ MORE

Set a timer and work for max reps during the time limit at each station. Record reps independently for each exercise. Complete all stations 2-3 times (rounds), aiming for a consistent score at each station.  Rest as needed between rounds. Lunges – 60 sec 30 sec rest Pushups – 60... READ MORE

All Levels Strength:                                          6 Sets 5 Weighted step ups 8 Pushups Partner workout:                           3 Rounds With a partner, work for the specified time at each station to accumulate as many reps as possible. Each station is 120 seconds.... READ MORE

Intermediate Strength:                                          4 x 8 Barbell Snatch Muscular endurance:                    3 Rounds for time 10 Supinated pullups 20 Barbell thrusters 30 Kettlebell swings Core: 12 Hollow body rock 10 Hip dips / side... READ MORE

Intermediate Strength:                                          6 x 4 One arm row Muscular endurance:                    3 Rounds for time 30 Wall balls 20 Burpees 10 Box jump overs Finisher: Bear crawl : ) Beginner  Strength:                                          6 x 4 One... READ MORE

Intermediate Strength:                                          5,5/4,4/3,3 Box Squat Muscular endurance:                    4 Rounds 250’ Farmer carry 30-45 Sec handstand hold 45 Sec plank Rest 45 sec Metcon:                                           EMOM for 15 Min Min 1: 14... READ MORE

8/30/15 Intermediate Strength:                                          5 Sets 6 Squat clean Muscular endurance:                    3 Rounds 8 Single leg deadlift / side Rest 20 sec 12 Push press Rest 20 sec 8 Weighted push-up Rest 20 sec Metcon:                            ... READ MORE

Intermediate Strength:                                          6 Sets Kettlebell snatch technique         2 / Side Kettlebell high pull                         3 / Side Muscular endurance:                    5 Rounds 5 Pullups 8 Dips Metcon:                        ... READ MORE

Intermediate Strength:                              5 x 5 / side Long Lunge Muscular endurance:        10 min AMRAP 8 Power cleans 3 OHS Metcon: 65 Burpees *10 Sit-ups every 2 min* Beginner   Strength:                              5 x 5 / side Lunge Muscular endurance:        10... READ MORE