Intermediate Strength: Front squat – 4 x 8 @ 40 – 50% Muscular Endurance: 3 Rounds – 8 Weighted push-ups 10 Deadlifts Metabolic Conditioning: 6 Rounds – 10 Wall balls 15 Mountain climbers 20 Double unders Beginner Strength: Goblet squat – 4 x 8 Muscular Endurance: 3... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 14 Turkish get ups Metabolic Conditioning: 6 Rounds – 8 Inverted rows 6 Lunges / side 8 Toes to bar Beginner Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 28 Half turkish get ups... READ MORE

  Intermediate Strength: Hang clean – 6 x 4 Muscular Endurance: 5 Rounds – Farmer carry x 120 ft 6 Oblique V-ups / side 6 Sumo deadlifts Metabolic Conditioning: 8 Rounds – 8 Box jump overs 10 Wall balls 12 Wall climbers / side Beginner Strength: Hang muscle clean – 6 x 4... READ MORE

  Intermediate Strength: Kettlebell lunge – 6 x 4 @ 35 – 40% of barbell lunge 1RM Muscular Endurance: 4 Rounds – 6 Pull-ups 6 Goblet squats Metabolic Conditioning: 21 – 15 – 9 Push-ups Kettlebell swings Sit-ups Beginner Strength: Kettlebell lunge – 6 x 4... READ MORE

  Intermediate Strength: Push press – 5 x 5 @ 80 – 90% of press 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Bar hang x 30 sec Handstand x 25 sec Hollow body x 30 sec Metabolic Conditioning: 10 Min AMRAP – 12 Kettlebell deadlifts Burpee broad jump x 60... READ MORE

  Intermediate Strength: Hang power snatch – 6 x 4 Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 3 Rounds – Russian twists x 20 sec Rest 15 sec V-ups  x 20 sec Rest 15 sec Windshield wipers x 20 sec Rest 15 sec Leg lifts x 20 sec Rest 15 sec Beginner Strength:... READ MORE

  Intermediate Strength: Deadlift – 3 x 12 * Go light Skill: Spend 5 min working on kipping Core: 3 Rounds – 8 Barbell rollouts 12 Good mornings Metabolic Conditioning: 7 Rounds with a kettlebell – 5 Figure 8s 5 Cleans 5 Goblets squats 5 One arm swings 5 Around the worlds... READ MORE

  Intermediate Strength: One arm row – 3 x 10 / side * Go light Skill: Spend 5 min working on high pulls Muscular Endurance: 3 Rounds – 10 Barbell squats 10 Floor presses 6 Inchworm walkouts Metabolic Conditioning: Complete as many reps as possible in 8 min of: One arm... READ MORE

Intermediate Strength: Power clean – 4 x 8 * Go light Skill: Spend 5 min working on jerks Muscular Endurance: 4 Rounds – Pull-up hold x 15 sec Handstand hold x 25 sec Plank x 40 sec Metabolic Conditioning: 12 Min AMRAP – 5 Deadlifts, 5 toe touches 6 Deadlifts, 6 toe touches 7... READ MORE

  Intermediate Strength: Front squat – 3 x 12 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Romanian deadlifts 10 Barbell rows Metabolic Conditioning: Sprint intervals – 30 second intervals: Complete 2 sprints at each distance: 240... READ MORE