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Tantalizing!Warm-upWarm-upCoaches Choice (3-5 minutes)StrengthPush Press (7-7-5-5-3)Intent here is to move a little quicker. Lighter weights for form. 15 minutes Total workMetconMetcon (Time)15-12-9-6-3 Ring Dips Toes 2 Bar Sell out on this, go hard, go fast, and hit depth on your wall balls. Hip crease below...

Ang and Mon Mon!Warm-upCoaches Choice (3-5 minutes)SkillMetconPistol Training 10 minutesMetconAng and Mon Version 1 (3 Rounds for reps)AMRAP 3 3 Pull ups 6 Pistols (alternating) 9 Sit ups 12 Squats Rest 2 min AMRAP 5 4 Pull ups 8 Pistols (alternating) 12 Sit ups 16 Squats Rest 2 min AMRAP 7 5 Pull ups 10 Pistols...

Barless!Warm-upWarm-upCoaches ChoiceMetconMetcon (Time)For Time! 100 Air Squats 50 Banded Good Mornings 25 Pull ups 50 Air Squats 25 Banded Good Mornings 15 pull ups 25 Air Squats 15 Banded Good Mornings 5 Pull ups Lots of squats here with body weight. Look to move quick but consistent. Quads will be feeling a...

This is how we do it!Warm-upWarm-upPVC Time: Down and up Elbows high and outside Muscle snatch Snatch land Snatch drop Hang power snatchWeightliftingSnatch (5-5-3-3-1)Take 15 minutes to workMetconMetcon (Time)5RFT 10 Burpees 20 Sit upsSimple movements, look to have maximum intesity and move effectively from one movement to the next.Cool Down...

Level 2 baby!Warm-upWarm-upCoaches ChoiceSkillMetconUpside down work (15 min) - A frame push up - Wall Kick ups - Wall Kick up w/Negative - Kipping some HSPU - Strick HSPU - HS WalksMetconMetcon (Time)5RFT 50 Double Unders 25 Thrusters (75/55) 15 T2BThe intent here is to move fast with quality intensity. This is a...

Get back into it!EMOMMetcon (Weight)Olympic Complex EMOM 10 2 Power Snatch 2 OHS 2 Power Clean 2 Front Squats 65-70% of Snatch 1RMWeight stays the same all the way through. Take 6-8 minutes to warm up to yoru power SnatchMetconMetcon (Time)3 RFT 21 Single Arm Alternating DB clusters (50/35) 21 Pull ups 21...