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 [...]

Strength A1 - Bench press -3-3-3-3-3 A2 - KB Pullover on medball 3 x 10   Workout 10 min AMRAP 10 Alt. DB hang power snatches (50/35) 10 DB hang squat cleans, 5 per [...]

Strength 1 A1 - Front squats 3-3-3-3-3 A2 - Yates Row 4 x 10 Strength 2 B1 - Push Jerk 3-3-3-3-3 B2 - Candlestick roll ups - 5 x 3 *These can be scaled [...]

Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run **This is very similar to the workout we did on 5/3/23 Mobility Foam roll quads - 2 x 1 [...]