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 double unders, squats, and kettlebell swings.
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Daily Squats
up to 315 x 1

CFWU x1 + 10 HSPU

Squats 5RM @ 85% of 380
180, 215, 250, 285, 305, 325

4 rounds of
100 Double Unders
50 squats
25 kettlebell swings 1.5 pood
Time: 15:16

Tough one, nice work 6am!
CFWU x 2, daily squats to 135 x 1, press to 71 - got 3 (PR), WOD: 4 rounds of 100 DU, 50 squats and 25 KB (yellow) in 17:17. Fun one!
Nice PR Sandy! Good job 6 and 7am and good luck to the rest of ya'll ;)
Oh my.... that WOD is going to take me all day!!!
wu x 2

box squats to 90 x 5

WOD 4 rounds of
300 singles
50 squats
25 Russian swings (yellow)

21:25. Still a little queasy after that, but fun. Great work 7 a.m.!
When does the shenanigans start on Sat?
noon hour
SQUAT 255 x 5

4 rounds of
300 Singles
50 squats
25 kettlebell swings 1.25 pood

20:46 ... that was fun..
That was terrible, even with the lunge sub (and I got away easy. With only 24 - I don't know why. Coach was feeling so generous today- not looking that gift horse...) anyhow s rounds 100 dus 24 lunges 25 kb (blue) 22:41. barftastic minutes.
Sandy, it starts at 8pm! I thought I put that in the newsletter ... oops!
PM: Hot Tub/Stretch. CFWUx1. Bench Press 120x5. Front Squat 171x1x3 + 151x2x2. 4 Rounds of: 100 Double Unders + 50 Squats + 25 Kettlebell Swings (1 pood) in 17:24. That was terrible. Thankful that I have a massage schedule for tomorrow!
SUN: squat 505x1. MON: squat 520x1. I wanted this for a double, but back is tired from the heavy deadlifts on Friday and heavy double on Saturday. Maybe Wed/Thu ...
Yay Jennie Allison!!! You're beautiful and amazing!!!
Squats (5r@85%) PM 390

Nice to see you back and still loving burpees Matt.
As I crawl into bed I am so happy to announce that after doing 100 kb swings and 96 lunges on squat strength day, I have NO old lady hip pain. 2 whole weeks - :)
Good mornings to 200 x 5

4 rounds of:
100 double unders
50 squats
25 KBS (1 pood)

Big headache and dizzy all day after that one, yuck!
Good job today everyone!
Well that was fun!