Workout “Fran” 21-15-9 Thrusters Pull ups *10 min time cap* Accessory Work Banded straight arm pull downs - 3 x 15 Banded arch to hollow - 3 x 15 Banded good mornings - 3 x [...]

Strength A1 - Deadlift 3-3-3-3-3 *Build to a heavy 3 reps in 5 working sets A2 - Side plank rotations -3 x 10/side Workout For time 400m run 30 Power cleans (155/105) 400m run Mobility [...]

Strength A1 - Bulgarian split squats 4 x 8/leg A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 20 reps in as few sets as possible Workout 3 [...]

REST DAY! HAPPY EASTER! NO YOGA TODAY. Gainz Club at 11am - 12:30p See you tomorrow!

Strength A1 - Incline DB Bench press -4 x 8 AHAP A2 - Single arm DB high pull 4 x 8/arm, with 1 sec pause at top and bottom Workout Tabata KB Swings (70/53) Hollow [...]

Strength 1 A1 - Power snatch + Hang power snatch -Build to a heavy 2 then repeat that weight 2 times. A2 - Deadstop KB rows - 4 x 8   Strength 2 B1 - [...]