Intrepid Gym

Men/Women 18min CAP 1,2,3,4…10 Burpees DB Lunges (each leg) 20% each arm Box Jumps 30/24 Push Press 135/75 Beginner Workout: 18min CAP 1,2,3,4…10 Burpees DB Lunges (each leg) 10% each arm Box Jumps 24/16 Push Press 95/45

Men/Women 14 minutes EMOM 7 Toes to Bar 3 Power Clean and Jerks 185/95 Alternate with: 10 Burpees 5 Slams 50/25

Men/Women :45 on/:15 off, try working for 45 seconds 4 Rounds: Ski Jumps Sit-to Stands Box Jumps 20/16 Jumping jacks Burpee Pull-Ups Rest 1 minutes

New 6 week Cycle Week 1 5 X Pause at 2 Full Snatches @ 70% every week add 2.5kg if made 4 out of 5 5 X Clean Deadlift with Pull (keep close to body), Clean from 2 @ 75% every week add 2.5kg if made 4 out of 5 5RM Back Squat

Men/Women Strength: Week 3 of 6 4X8 Squat program at 70% add 10-20 pounds HIT: 5 Rounds: 200m Row 50 Double-Unders 10 Dips 5 ASAP Pull-Ups

Men/Women 1,000m Row Then 5 Rounds: 5 Clean and Press 115/65 5 Front Squats 5 Push-Press 5 Thrusters Then: 500m Row

Parnter Workout: 800m Row 600m Row 400m Row 200m Row 10 Burpee Pull-Ups 20 Slams 30 Burpees 40 Sit-Ups 50 Plyo Jumps over Rower

Men/Women Skill: 6 X Hang from 1, Hang from 2, Push Jerk, Squat Jerk @ 75% HIT: 50 Wall Balls 20/14 Rest 1 min 40 KB Swings 70/35 Rest 1 min 30 Box Jumps 30/24 Rest 1 min 20 Front Squats 135/75 Rest 1 min 10 Muscle-Ups/30 Burpees

Men/Women Partner Workout! 12 Rounds/Team 3 Overhead Squats 135/75 4 Chest to Bar Pull-Ups 3 Squat Clean Thrusters 135/75 4 Burpee Box Jumps 30″/24″

Men/Women 2 Rounds: 3 Power Cleans 185/95 2 Squat Cleans 1845/95 10 Floor Wipers Rest 2 Minutes Then 2 Rounds: 10 Deadlifts 185/95 10 Toes to Bar Rest 2 minutes Then: 2 Rounds: 20 KB Swings 70/35 15 V-Ups Beginner: Teach Jump and Catch of Clean Then: 2 Rounds: 5 Power Cleans 95/65 10 Floor Wipers Rest 2 Minutes Then 2 Rounds: 10 Deadlifts 135/75 10 Sit-Ups Rest 2 minutes Then: 2 Rounds: 10 KB…

Men/Women 14min EMOM 3 Muscle-Ups/Wall Walk-Ups 5 Box Jumps 30″/24″ AMRAP of Wall Balls 20/14 till 40 second mark AB Finisher

Men/Women 4 Team Workout Pace Setter: 2 Rounds, 5 Pull-Ups, 10 Push-Ups, 15 Squats While team does (only one at a time): 75 Burpee Pull-Ups 100 Box Jumps 30/24 125 Push-Ups 150 Wall Balls 20/14 (other partners hold a plank) 175 AB of your choice

Men/Women MAX OUT

Men/Women Strength: 4X8 Squat program at 70% add 5-10 pounds HIT: 3 Slams Every Minute Then 5 rounds: 2 Strict Pull-Ups 4 Power Cleans 185/95 2 Wall Walk-Ups 4 Front Squats 185/95

Men/Women 7 Rounds: 7 Thrusters 95/65 7 Toes To Bar 7 HSPU 7 Power Cleans 135/75 7 Burpees 7 KB Swings 70/35 7 Box Jumps 24/16

Men/Women Skill: 6 X 3 Sec to Knee, 3 Sec to Floor, 3 Sec to Knee, Hang Clean + Jerk (70% of C&J) add 5-10 pounds HIT: 10 Power Clean and Press @ 135/75 Then 4 Rounds: 10 Pistols 10 ASAP Pull-Ups Then: 10 Power Clean and Press @ 135/75

Partner Workout 5 Rounds 5 Thrusters 135/85 10 Toes To Bar 15 KB Swings 70/35 5 Burpees