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 running, burpees, and squats.
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6am (day 3)

Clean drills to 90 x 3. Practice putting all the movements together. Will get it eventually.

WOD 4 rounds of
400m run
10 Burpees
20 Squats

13:11

Need to work on my cardio me thinks. ;)
WU

Press Reset to 5R@110

4 rounds of
400m run
10 Reverse Burpees
20 Squats

14:30 - Running felt so good yesterday with those nice short 200m - not so much today.
Daily Squat
1 x 135, 225, 275, 315

Deadlift 1RM (RESET)
205, 245, 285, 325, 350, 370

WOD: 4 rounds of
400m run
10 Burpees
20 Squats
Time: 9:46

I need to work on my running... brutal :(

Nice work 7am!
Saturday morning run starts this week.
Time- 9am.
Distance- 3km. (Or modified)
Leave from gym.
All levels :)
Finish with group stretch.
Bring a friend or dog if you would like.

CFWU

Daily squats 145x1, 170x1, 190x1, 210x1

power snatch all sets @ 65lbs x 3 (working on technique)

power cleans all sets @75lbs x 3 (working on technique)
Warm up
Daily squat to 170x1 PR. Yes!!!!

Bench to 83x5.

WOD
4 rounds of:
200m run
10 burpees
20 squats

3 rounds at 13:41.

Great work nooners!!!
Have a great day!!!
Hot Tub/Stretch. CFWUx2. Front Squats 135x3.

PM:
Bike home. Played with the Randall Pandall. Biked back and found myself on trails I didn't even know existed. Was slow out there but got in a total of 28km.
WU x 1

Cleans to 145# x 3

4 Rounds of:
400m run
10 burpees
20 squats

10:44 .... legs are toast .. tomorrow looks like a hot tub and yoga day.
Snatch to 95x3
45,65,75,85,90,95

Clean and Jerk to 165x3
90,110,130,145,155,165

Early pull on everything tonight. Heels and patience.
Warm up
Snatch (93x1)x3, Cleans (143x1)x3, Front Squats 195x1 & a 800m Run to test my foot, yay!
After more than a week of missing all my lifts I am extremely happy with today.
Deadlift to 200 (5 x 85% of PM 235)

WOD
4 rounds of:
25 situps
10 pushups
10 kettlebell swings (1.25 pood)

9:15

A beautiful day and a great workout everyone!
12PM: clean 305x1x3, front squat 365x1. Some day I will clean this. Calves wicked sore from yesterday's massage and gave me trouble from the start.