Workout 21 min AMRAP 18 KB Swings (70/53) 15 Straight leg sit ups 12/9 bike calories 6 Burpee box jump overs (24/20) Curl Cashout [...]

Strength A1 - Bench press 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages [...]

Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps EMOM x 10 3 reps - weight from above *Every [...]

Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# [...]

Strength A1 - Deadlift 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages based [...]

REST DAY! FINISH YOUR TAXES! Yoga at 10am. Gainz Club 11am-12:30. Enjoy some time away from the gym and outside. See you tomorrow! [...]

Workout 24 min AMRAP 10 Deadlifts 8 Hang power cleans 6 Shoulder to overhead 4 Front rack lunges/leg, alternating 2 Wall walks Rx - 115/75 [...]

Strength A1 - Floor press - 3-3-3-3-3 A2 - KB Pullover -4 x 8 Workout 8 min AMRAP 10 Hand release push ups 5 DB [...]

Strength 1 A1 - Power clean + Hang squat clean -Build to a Heavy 2 of the complex then repeat that weight 2-3 times A2 [...]

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 [...]