Intermediate Strength: One arm row – 7 x 3 / side @ 35 – 40% of barbell row 1RM Metabolic Conditioning: Lift the elephant – 14,000 pounds For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break... READ MORE

  Intermediate Strength: Kettlebell lunge – 7 x 3 / side @ 60 – 65% Muscular Endurance: Pullup & triceps push-up pyramid – 1 Pull-up, 1 triceps push-up 2 Pull-ups, 2 triceps push-ups 3 Pull-ups, 3 triceps push-ups *Continue adding one rep to each exercise until you can... READ MORE

  Intermediate Strength: Push jerk – 6 x 6 @ 90% of press 1RM Metabolic Conditioning: Partner workout: 3 Rounds – Farmer carry x 60 feet Lunge x 30 feet Broad jump x 45 feet Sprint x 90 feet One partner will work at a time while the other motivates. Partner A will complete... READ MORE

  Intermediate Strength: Power cleans – 5 x 5 @ 55% Muscular Endurance: EMOM for 12 Minutes – Odds – 2 Turkish get ups (left side) Evens – 2 Turkish get ups (right side) Metabolic Conditioning: 12 Minute AMRAP – 6 Burpees 8 Deadlifts 10 Weighted sit-ups Beginner Strength:... READ MORE

  We’re doing a special workout today called “Murph”. Here’s a little info: “LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia... READ MORE

  Intermediate Strength: Supinated barbell row – 7 x 4 Muscular Endurance: 4 Rounds – 6 Tall box jumps 8 Dips 10 Overhead lunges Metabolic Conditioning: Tabata – Wall balls Full body crunch Kettlebell swings Sprints (30 feet = 1) *Tabata consists of 8, 30 second rounds.... READ MORE

  Intermediate Strength: Snatch complex – 3 Snatch deadlifts 3 Hang muscle snatches 3 Muscle snatches 3 Power snatches Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Beginner Strength: Snatch complex – 3 Snatch deadlifts 3 Hang muscle... READ MORE

  Intermediate Strength: Front squat – 4, 4, 3, 3, 2, 2 *Work up to 90% of your front squat 1RM Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 10 reps Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Sled push to sprint x 180 feet Rest 1 minute... READ MORE

  Intermediate Strength: Weighted push-up – 6 x 4 Muscular Endurance: 4 Rounds – 8 Deadlifts @ 3111 8 Pull-ups @ 2111 8 L-seated dumbbell press @ 2111 Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in... READ MORE

  Intermediate Strength: Clean – 6 x 4 *Modify to power clean with front squat if necessary Metabolic Conditioning: 4 Rounds with battle ropes – Alternating waves x 30 sec Slams x 30 sec Rainbows x 30 sec Russian twists x 30 sec Core: 4 Rounds – 8 Barbell rollouts 8... READ MORE