Strength A1 - Bench press -5-5-5-3-3 A2 - 1-arm DB Row - 4 x 10/arm Workout Old City Benchmark #7 1,000m row   Compare to 6/16/23 **Click HERE to compare to 4/20/23 [...]

Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Double KB Racked Heel Elevated Squats - 4 x 4, tempo down 3, hold 1, up 1 Strength 2 B1 - Hip Thrust 4 x [...]

Workout 5 RFT 20 Air squats 20 Hand release push ups 20 Walking lunge steps 400m run Accessory Work Banded Face Pulls - 3 x 10 Banded Good mornings - 3 x 10 [...]

Strength A1 - Deadlift 3-3-3-3-3 A2 - Straight leg hip abductions - 3 x 10/leg Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power cleans (115/75) *Completed as 30 sec handstand hold, 15 hang [...]

REST DAY! Get outside and do something fun. Or just relax! Gainz Club with Coach Jason - 11am - 12:30pm See you tomorrow!

Workout 4 rounds, For total reps 1 min Burpee 1 min Box jump overs (24/20) 1 min Pull ups 1 min Sit ups 1 min Rowing - cals 1:00 Rest With a running clock complete [...]