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, situps, and kettlebell swings.
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Daily Squats
365 x 1

CFWU x 1

Clean & Jerks 3RM
85, 100, 115, 135, 145, 155

Metcon:
AMRAP in 15 minutes of:
20 Double Unders
10 situps
5 KB swings 2 pood
Score: 16 rounds + 3

Nice work 7am!
Squats 305 x 5

WOD
AMRAP in 15 mins of:
60 SUs
10 situps
5 Russian KB swings (blue, I think)

11 + 19
wu x 2

jerk grip OHS and rolling for mobility. No box this time, pause at the bottom.

WOD AMRAP in 15 of
60 singles
10 situps
5 Russian kbs (purple)

10 rounds plus 64
WU

Push press to 100: 55, 65, 75, 85, 95, 100.

AMRAP in 15 minutes:
20 double unders
10 situps
5 kettlebell swings (grey bell)
Score: 7 rounds + 2 (RX+)

Had to do the bell swings in small sets of 2 or 3, first time using this weight for full swings. Even managed to swing one rep a little too high and had to let go and scoot forward as it came down with a fun thud. Thanks for the pointers, Jodi!
PM: Hot Tub/Stretch. Warmup. Snatch 125x1. Squat 230x1. AMRAP 15: 20 Double Unders + 10 Situps + 5 Kettlebell Swings (2 pood). Score: 13 + 27. That was barftastic. However, despite the look of agony on my face, swinging 70 pounds overhead felt pretty easy today.
Squats to 135# x 5
WOD:
AMRAP in 15 mins. of
20 double unders
10 situps
5 kettlebell swings (yellow)
Score: 8+13
AM
2.4K Run x 2 @ 85%
10:50-10:30

Noon
TnG Power Snatch x 3
65-85-105-125-135

PM
2K Jog
+
Press x 5 to 115
+
AMRAP in 15 minutes of:
20 Double Unders
10 situps
5 KB swings 2 pood
Score: 14+26
+
5 min core
2K Jog
Cfwu x 2, Daily squat to 145 x 1, Snatch to 75- struggle.. Got 70 x 3. WOD: AMRAP 15 minutes of 20 DU, 10 sit-ups, 5 KB (purple pood). Total of 14 rounds. Great fun! Good job everyone!
Press 145x5

Metcon:
AMRAP15
20 DUs
10 Situps
5 Swings (2 pood)
Total: 11 rounds
Daily squats to 375x1
Press (5r@85%) PM 130
60,70,80,90,100,110
15 min AMRAP
20 double unders
10 sit-ups
5 kb swings (2 pood)
13+26
CFWU
Squats to 115 x 5 ( fake it til you make alright! - thanks for the encouragement Heidi, Daniel & Naomi)
WOD
AMRAP in 15 minutes of:
20 Double Unders
10 situps
5 KB swings 1 pood
Score: 11 rounds + 27
Good one!
Nice work with the grey KB Becky!
Nice work with the red KB Jodi!