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 and kettlebell swings.
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CFWU x2
Deadlifts to 145
WOD:
AMRAP in 12 min of:
400 m run
20 KB swings (.75 pood)
4 rounds
There was 1 min remaining on the clock after I completed 4 rounds and I knew I wouldn't be able to complete the run in less than 1 min so I did air squats till the time ran out.
It's a hot one out there today!
Daily Squats
1 x 135, 225, 315

Cleans with new build up
255x1x3 PR for reps

WOD:
AMRAP in 12 minutes of:
400 m Run
20 KB swings 2 pood
Score: 4 rounds

Nice work 7am!

Thanks Jane and Anthony, I like the 1 x 3 build up.
6am
Deadlift to 300 x 5 felt good
165 x 5
195 x 5
225 x 5
255 x 5
280 x 5
300 x 5

WOD
AMRAP in 12 min of
400 m run
20 KB swings (1.25 pood)

3 slow rounds lower back was bothering me so finished with 45 air squats and 1 min squat mobility....thanks Jane!
Warm up
Bench Press to 180 x 5 PR!
AMRAP in 12mins of:
400m Run
20 KB Swings
Result: 4 Rounds

Felt great to finally get all 5 @180! Great morning at the gym!
Warm up.
Squat 230x2.

Workout "Michael"
3 rounds of
800m run.
50 goodmornings 45lbs.
50 situps.
Time 21:37

Nice morning out! See you at 8am Yoga.
Reminder that the CFKids class on Saturday morning is being replaced with an outing to O'dell Park from 12:30-2! Meet me there in bottom lot. ALL welcome! You can email or message me any questions you have :)
WU

Squat Reset to 225

12 min AMRAP
400m run
20 KB swings 1.25

3 rounds + 200m

Cut the last run short, felt guilty about it but my two weeks "vacation" made me do it.

Nice seeing you all morning folks. Will try to show up more often, actually enjoy it once I get to the gym !
AM: CFWUx1. EMOM for 8 mins of Snatch 110x1. EMOM for 8 mins of Cleans 145x1. Front squat 175x1. 1/2 "Michael" 3 Rounds of: 400m Run + 25 Good Mornings (45 pounds) + 25 Situps in 10:29. Still takin' it easy. ;)
CFWU x 1

Squat therapy:
45x5
55x5
60x5
65x5
70x5
75x5

WOD:
AMRAP in 12 minutes:
400 m run
5 strict chinups (subbed these in for KB swings, still going light on the back)

4 rounds in 10 min. 42 seconds. Foot started to tighten up on the 4th run, so I quit while I was ahead. Great work nooners - take THAT, heat!
12PM: squat 455x1x5. Kept things easy today.
Deadlifts to 455x5
250,295,340,385,430,455
Daily squat
185,220x1
Deadlift
175.210.245.280.300.320x5
Wod
3 rnds
400m run
10 toes to bar
11:40
Took me a long time to warm up did 2,3rd rnd in the same time as the 1st. Have a cool evening and a great day tomorrow!