The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes snatch, kettlebell swings, chinups, and double unders.
0 people think this is awesome.
bloody true!!
What a good looking young couple!
Shawn if you can do 100 pushups in 60 seconds, 100 free wantons.
That's inspiring
I think thats an awesome pic!!!!
Shawn I guess I know who will be out front on the bike trip this summer :)
wu x 2

daily squats 65, 75, 85, 95

bench to 73 x 5

WOD AMRAP in 9 minutes of
4 power snatch (40)
8 chinups (jumping, on rings)
60 single unders

5 rounds plus 4. Great benching with you, Kevin--congrats on PR!
6am
Warm up / WallBall practice
O H Press to 135 x 2 ... left shoulder still bugging me...decided that was enough. time for Reset. ;)

WOD
AMRAP in 9 minutes of
4 power snatch (90)
8 chinups
20 Double Unders (60 single unders)

4 + 9

20 min WallBall practice
WU

OH Press to 110 - not my favourite movement but shoulder feeling good.

AMRAP in 9 mins
4 Power Snatch (85)
8 pullups
20 DUs

3 rounds + 10

Energy was low this morning and pullups stonewalled be. Better than staying in bed though!
WU x 1

Press to 64

WOD: AMRAP 9 min
4 power snatch
8 ring rows
60 SU

7 + 2

Great morning with the 7ers!
Warm up
Bench Press to 150 x 5 (felt good)
WOD
AMRAP in 9mins of:
4 Power Snatch (75)
8 Chinups (1st round I did chinups, the remaining rounds I did ring rows)
20 Double unders (sub 60 single unders)
Result: 4 + 62
Great morning at the gym!
Rest day @ 9AM: light sled work, squat 405x1x10, Massage by Amy Murphy, food, and now chill for the afternoon. Got the life. :)

CFWU

Daily squats 135x1, 155x1, 175x1, 195x1

Front squats 140x5

Amrap in 9 mins:
4 power snatch (60)
8 chin-ups
20 du

4+ 21
Warm up
Daily squats to 150x1

Bench to 87x3. Great working out with you Adam and Hugh. Thanks for the tips Adam.

WOD
AMRAP in 9 mins of:
4 power snatch (60)
8 jumping chin ups
60 singles

Did 5 rounds.

Great work nooners!!!
Have a great day!!!!
AM:
Hot Tub/Stretch. Warm Up. Snatch 136x1. Clean 161x1. Front Squat 176x1.
Dam right !
Press to 74: 45, 55, 60, 65, 70, 74. Will get back to my old PR (75) next week. I can feel it, I will do it.

AMRAP in 9 minutes:
4 snatch (65lbs)
8 chinups
20 double unders

4 + 5. Great work Christina! Tried to catch up to you, but you're just too good. If 13.3 has those things in it, you're going to smoke us all.
Haha thanks Rebekah, nice to hear things like that, I've been feeling low on energy lately.
Push press (x3) to 95lbs
Got 'em all - yee haw! :-) I love this lift.

Amrap in 9 mins:
4 power snatch (65)
8 jumping chin-ups
20 DU

4 rounds even

Got my goal of 4... just! Added 5lbs to my power snatch - felt good. Did 13 DUs in a row - yay!

Good effort everyone.
Daily squats to 355x1
Press (1r@98%) PM 125
65,80,90,100,110,120

9 Min AMRAP
4 Power Snatch (115lbs)
8 Pullups
20 Double Unders
6+4
Squats
235x5

WOD
Rx'd
3+4

Overhead Press
145x5
155x1
165xF
Too late for warm up (which I paid for in tight hips)

Squat 135 x 5 - jodi says depth. Was boderline so repeat - I blame the tight hips - it still a PR for reps so I'm taking it!

WOD - amrap in 9. Min folloed by some wheezing and sooking on the floor
4 power snatch 45#
8 jumping chin ups
20 dus
6 rounds + 1 snatch

I am so happy with my ability to snatch again - zero pain during or after - yay for recovery!

Had fun at rack 1 today -
CFWU
Squats 85,100,115,130,145x3xf, 145x1xf - supposed to go to 155# so not a great squat performance. probably should have attempted them last night instead of switching with press - will try again next week !
WOD AMRAP in 9 minutes of
4 power snatch (30)
8 chinups (ring rows)
20 single unders
5rds +6
Deadlift to 215 (1R @ 95% PM 225)

WOD
AMRAP in 9 mins of:
4 power snatch (65#)
8 chinups
10 situps

4 round + 10

Good work 7 pmers!
Looking good shawn