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 [...]

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 [...]

Strength A1 - Bulgarian split squats 4 x 8/leg A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate [...]

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 [...]

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

Workout For time* 50-40-30-20-10 Double unders Air squats Sit ups *After each round, complete 6 Clean and Jerks (135/95) Score is total time after final [...]

Strength A1 - Sumo deadlift -Build to a Heavy 3 reps then repeat that weight 1-2 more times. A2 - KB Windmill 3 x 3 [...]

Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20")   **Compare to 1/9/23** [...]