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 kettlebell swings and box jumps.
0 people think this is awesome.
Go Hugh! (Cc: Krista)
That's my boy!
Daily Squats
up to 160 x 1 (352lbs)

Clean & Jerks 1RM
50, 60, 70, 80, 83, 86
Elbow is off, just wanted to keep things easy.

Metcon:
5 rounds of
16 KB Swings 2pood
8 Box Jumps 24''
Time: 5:04

Nice work 6am!
wu x 2

jerk grip OHS for mobility

WOD 5 rounds of
16 Russian kbs (purple)
8 step-ups (20)
7:39
Daily squat to 160

Press to 40

WOD
5 rounds of:
16 KB Swings (red) subbed R KB Swings (grey)
8 box jumps

4:33
PM: Hot Tub/Stretch. Warmup. Snatch 55/121x1. Squat 105/231x1. 5 Rounds of: 16 Kettlebell Swings (1.5 pood) + 8 Box Jumps (20 inches) in 6:25.
Warm-up

Push press to 47: 25, 30, 35, 40, 44, 47.

WOD (brought to you by the Department of Cruel and Unusual Punishment):
5 rounds:
16 Kettlebell swings (green)
8 box jumps (20')

8:22. Amahgad, thought I was going to woof after the first box jump. Great job on this one everybody, it was an ass-kicker.
AM
5k run @ very easy pace

Noon
8 Rds.:
200m Run
5 burpee broad jump
10 lunges
15 situps
-21:05

PM
2K jog
+
Press x 5 to 56kg (PR)
+
16 KB Swings 2pood
8 Box Jumps 24''
-4 Rds. + 7
Cleans
117x1x3

Press
76x2,F

Metcon:
5 Rounds:
16 Swings (2)
8 Box Jumps (24")
Time: 8:56

Well that one sucked...
Daily squats to 177kg x 1
Press (3r@90%) PM 61 kg
30,35,40,45,50,55
20 min Snatch EMOM (42kg)
5 rds
16 KB settings swings (2 pood)
8 box jumps (24")
5:59
Well that was no fun at all.
CFWU
Push Press to 33kg x 5 (reset)
WOD
5 round
16 kettlebell swings ( 1 pood)
8 step ups (20")
time 6:54
Deadlift to 90 x 3 (3 x 90% PM 100 kg)

WOD
5 rounds of:
16 KBS (1.25 pood)
8 box jumps
7:42
Ouf!