Intermediate Strength: One arm snatch – 7 x 3 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet Farmer carry x 120 feet *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 4 Rounds – Long skip x... READ MORE

  Intermediate Strength: Sumo deadlift – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 6 Weighted decline pushups 8 Triceps pushdowns 12 Overhead lunges Metabolic Conditioning: 30 Kettlebell swings, 10 sit-ups 20 Kettlebell swings, 20 sit-ups 10 Kettlebell swings, 30 sit-ups... READ MORE

  Intermediate Strength: Push press – 6 x 4 @ 85% of press 1RM Muscular Endurance: 18 Turkish get ups (9 / side) Metabolic Conditioning: 6 Rounds – 12 Wide inverted rows 12 Goblet squats 12 Lateral box overs (6 / side) Beginner Strength: Push press – 6 x 4 @ 85% of press 1RM... READ MORE

  Intermediate Strength: Clean – 2 x 5 2 x 4 2 x 3 Metabolic Conditioning: 30 Min AMRAP – Forward sled march x 30 ft Lateral sled drag x 30 ft / side Obstacle push x 90 feet Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws (side to side) Beginner... READ MORE

  Intermediate Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Metabolic Conditioning: 12 Minute AMRAP – 10 Deadlifts 40 Jumping jacks Core: 4 Rounds – 10 Around the worlds (5 each way) 15 V-ups 20 Bicycles (10 / side) Beginner Benchmark Workout: Fran 21 – 15 – 9... READ MORE

  Intermediate Strength: One arm row – 4 x 8 / side Muscular Endurance: 4 Rounds – 6 Pull-ups 6 Tall box jumps 6 Hollow body rocks Metabolic Conditioning: 15 Min AMRAP – 90 Foot bear crawl 8 One arm kettlebell swings / side 2 Speed ladder drills Beginner Strength: One arm... READ MORE

  Intermediate Strength: Step up – 6 x 4 Muscular Endurance: 3 Rounds – 8 Judo pushups 8 Presses 8 Dips Metabolic Conditioning: 5 Rounds – 10 Hang power cleans 10 Lateral burpee bar over Beginner Strength: Step up – 6 x 4 Muscular Endurance: 3 Rounds – 8 Judo pushups 8... READ MORE

  Intermediate Strength: Front pause squat – 7 x 3 @ 80% Metabolic Conditioning: 3 Rounds with a sandbag– Zercher carry x 150 feet Hop x 50 feet Lateral shuffle x 100 feet Sprint x 150 feet Jog back Rest 3 Minutes Core: 3 Rounds – Scissor kicks x 15 sec Rest 10 sec Flutter... READ MORE

  Intermediate Strength: 10 Min AMRAP – 6 One arm snatch / side 12 Kettlebell deadlifts Metabolic Conditioning: 4 Rounds – 10 Toes to bar 15 Inverted rows 20 Wall balls 100 Jump ropes *Each round will be timed individually with the goal of maintaining or improving the time... READ MORE

  Intermediate One rep max testing: Lunge 1RM Floor press 1RM Row 1RM Beginner Three rep max testing: Lunge 3RM Floor press 3RM Row 3RM *Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We... READ MORE