Intermediate Strength: One arm snatch EMOM – Minutes 1-3: 5 snatches / side Minutes 4-6: 4 snatches / side Minutes 7-10: 3 snatches / side *Try to increase the weight used each time the repetitions drop Muscular Endurance: 4 Rounds – 7 Barbell rows 7 Reverse goblet lunges... READ MORE

  Intermediate Strength: Barbell squat – 4 x 8 @ 60% Muscular Endurance: 4 Rounds – 8 Weighted incline push-ups 8 Pull-ups 8 Good mornings Metabolic Conditioning: 21 – 15 – 9 Wall balls Kettlebell swings Sit-ups Beginner Strength: Barbell squat – 4 x 8 Muscular Endurance: 4... READ MORE

  Intermediate Strength: Strict press – 4 x 8 @ 60% Muscular Endurance: 3 Rounds – 10 Deadlifts 7 Inchworm walkouts 5 Tall box jumps Metabolic Conditioning: Front rack carry x 50 meters 20 Burpees Run x 100 meters Front rack carry x 50 meters 15 burpees Run x 200 meters 10... READ MORE

  Intermediate Strength: Power clean – 5 x 5 Metabolic Conditioning: Two arm sled row x 60 feet Rest 1 minute Reverse sled drag to forward drag x 60 feet (30ft each) Rest 1 minute Obstacle push x 60 feet Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws... READ MORE

  Intermediate Strength: Overhead Lunge – 6 x 4 Muscular Endurance: 3 Rounds – 25 Second handstand hold 35 Second bar hang 45 Second weighted plank Metabolic Conditioning: Tabata – Supinated Inverted rows Push-ups Mountain climbers Squat thrusts *Tabata consists of 8, 30... READ MORE

  Intermediate Strength: Floor press – 6 x 4 @ 70% *Complete the floor press using a narrow grip Muscular Endurance: 4 Rounds – 8 Front squat @2111 8 Pull-ups @2111 8 Barbell rows @2111 Core: 5 Rounds – Flutter kicks x 10 seconds Russian twists x 10 seconds Sit-ups x 10... READ MORE

  Intermediate Strength: Snatch – 1 Rep max or 6 x 4 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet 45 Second plank *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 3 Rounds – 10 One arm... READ MORE

  Intermediate Strength: Deadlift – 5 x 6 @ 50 – 60 % Metabolic Conditioning: In teams of three, with one partner working at a time: 15 Minute AMRAP – 6 Cleans 6 Burpees Rest 4 Minutes 15 Minute AMRAP – 15 Wall balls 15 Kettlebell swings *Team members will cycle through full... READ MORE

  Intermediate Muscular Endurance: 12 Minute AMRAP – 5 Supinated pull-ups 7 Lunges / side 9 Push-ups Metabolic Conditioning: 4 Rounds with battle ropes – Stage coach w/ squat x 30 sec Hip toss x 30 sec Jumping jacks x 30 sec Plank waves x x 30 sec Core: 3 Rounds – 15 partner... READ MORE

  Intermediate One rep max testing: Back squat 1RM Strict press 1RM Muscle snatch 1RM Beginner Three rep max testing: Back squat 3RM Strict press 3RM One arm snatch 3RM *Testing the three rep max is safer than the one rep because it will be easier to preserve form and... READ MORE