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 plank and jump rope.
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So after 50+ replies in an hour, the mobility/injury assessment is on. We will send another email with date/time. You'll need your own foam roller and ball so look into that ASAP.
CFWU x2
Press to 65
WOD:
5 rounds of:
1 min plank
2 min double unders
Total: 443 double unders
Daily Squats
1 x 135, 225, 275, 315
CFWU x 1 + extras

Deadlift 5RM (10% reset)
195, 230, 265, 300, 335, 350

WOD:
5 rounds of:
1 min plank
2 min max Double Unders.
Score: 643

Nice work 6am!
Daily squat to 295

Deadlifts to 265

WOD
5 rounds of:
1 min plank
2 mins DUs

52 big ones!
wu x 2

jerk grip OHS and rolling for mobility

WOD 5 rounds of
1 minute plank
2 minutes double unders

Total: 15! :)
Mobility Assessment session is in the calendar. It's a free session, BUT you will be required to bring your own foam roller and lacrosse ball.
Tried to sign up for the mobility session on Dec 1 but it doesn't show the "reserve" button.
Same reservations rules apply - 1 week out. Just wanted to let people know it was in the calendar.
SQUAT 250 X 5

WOD 5 rounds of
1 minute plank
2 minutes double unders

Total: 161
Warmup

Squat to 215# x 5

5 Rounds of
1 minute plank
2 minute DUs

Total: 322

Great to be back after an extended period off :)
PM: Hot Tub/Stretch. CFWUx1. Clean 165x1. Front Squat 175x1. 5 Rounds of: 1 minute Plank + 2 minutes Double Unders. All planks totally unbroken - not even a foot shift - and 531 Double Unders.
Hey guys, I have 10 lacrosse balls for sale. If you want one message me. Also fit works just ordered 10 more that should be in before the 1st. they will run 6 or 7$
I'll get one Naomi Drost Biggar
CFWU x 2
Squats to 125 x 1
Deadlift to 150 x 5
WOD: 5 rounds of 1 minute plant, 2 minutes double unders.
Total: 604 DU
45 min run after work- needed to blow off steam! Legs are ready for a rest day tomorrow.
Have a good night!
Daily squats to 375x1
Clean and jerk to 165x3
90,110,130,145,155,165
Threw in a couple of two rep sets to save the old man shoulders for the last set.
Squats
300x5 PR

Wod:
5 rounds
1 min Plank
2 min max DUs
Total DUs: 180

Snatch practice/mobility

EMOM in 12 of Cleans
185#x1x4
195#x1x4
205#x1x4 (did a thruster on the last rep :) )
CFWU, press to 65 x 5, WOD (5 rounds - 1 min plank + 2 mins DUs) = 122...done in singles...very long...singles.
CFWU
Squats to 110 x5 (reset to work on depth and form)
WOD
5 rounds of:
1 min plank
2 min double unders
Total: 453 double unders
Intense!
Bench press to 94, got 4 (5 x 85% PM 110)

WOD
5 rounds of:
1 min plank
2 min DU's
Total 445

Great work 7 pmers!