Intermediate Strength: Supinated barbell row – 6 x 5 Muscular Endurance: EMOM for 14 minutes – Odds – 8 Deadlift Evens – 6 One arm snatch / side Metabolic Conditioning: Death by man maker * Start with one rep the first minute and add an additional rep each minute... READ MORE

Intermediate Strength: Clean – 4 x 8 ME / Metcon: 4 Rounds – 12 Thrusters 24 Mountain climbers 12 Sprints (single count) *Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round. Core: 3 Rounds – 15 partner leg throws... READ MORE

Intermediate Strength: Romanian deadlift – 5 x 6 Muscular Endurance: 4 Rounds – 6 Renegade rows 6 Pull-ups 6 Front squats *Heavy Metabolic Conditioning: 3 Rounds – 1 minute at each of the following stations: Med ball slams Chops Russian twists Jump ropes * The goal is to... READ MORE

Intermediate Strength: Push press – 5,5,4,4,3,3,3 Muscular Endurance: 4 Rounds – 10 Dips 25 Sec handstand hold 35 Sec plank Metabolic Conditioning: 5 Rounds – 10 Burpees 15 Kettlebell swings Beginner Strength: Push press – 5,5,4,4,3,3,3 Muscular Endurance: 4 Rounds – 10... READ MORE

Intermediate Strength: Power snatch – 6 x 4 ME / Metcon: EMOM for 20 minutes – Odds: 6 pushups, 8 wall balls Evens: 8 lunges / side Core: 3 Rounds – 10 Barbell rollouts 12 Good mornings Beginner Strength: One arm snatch – 6 x 4 / side ME / Metcon: EMOM for 20 minutes – Odds: 4... READ MORE

Intermediate Strength: Sumo squat – 5 x 5 Muscular Endurance: 4 Rounds – 7 – 9 Barbell rows @2111 tempo 7 – 9 Supinated pullups @2111 tempo 8 – 10 Step ups @ 2111 tempo Metabolic Conditioning: 21 – 15 – 9 Sit-ups Box jumps Leg hops Beginner Strength: Sumo squat – 5 x 5... READ MORE

Blended Strength: Bodyweight technique pushups – 2 x 5 Weighted pushup – 6 x 5 ME / Metcon: Complete the following with a partner – 70 Pullups 90 V-ups 110 Squat thrusts 130 Weighted sit-ups 150 Kettlebell swings * With a partner, accumulate the above number of reps for each... READ MORE

Intermediate Strength: Barbell lunge – 6 x 3 Muscular Endurance: EMOM for 12 min – Odds – 6 Hang snatches Evens – 8 Back squats Metabolic Conditioning: 12 Minute AMRAP One arm thrusters Lateral box overs *Begin at three reps per side and add one rep per side to both the thrusters... READ MORE

Intermediate Strength: Klokov Complex – 7 x 3 This complex consist of: clean, thruster, Push press ME / Metcon: 5 Rounds – 1 minute at each of the following stations: Deadlift Triceps pushup Plank up downs Rope climbs Jumping jacks * The goal is to accumulate as many reps as... READ MORE

Intermediate Strength: Barbell row – 4 x 8 Muscular Endurance: 4 Rounds – 2 Turkish get ups / side (10 second descent) 8 Pullups @ 2111 tempo Hollow body hold x 30 seconds Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Burpees Beginner Strength: Barbell row – 4 x 8 Muscular... READ MORE