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 russian kettlebell swings, plank, and box jumps.
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Once again Maddy Christina, Freddy loves you!!!!
It's just because my shoes match their plates ;)
Maddeh!
wu x 1 (late--but the walk to the gym was a good warm up too this morning)

pause squats (31)

WOD AMRAP 12
1 min plank
10 Russian kbs (purple)
10 step-ups (20)

5 plus 35 sec. plank. Thanks for being there, Julie and Jodi!
Squats 153 x 5

WOD:

AMRAP in 12 mins of:
1 min plank
10 R KB Swings (gray)
10 Box jumps (30")
5 + 12 sec of plank
2PM: mobility, squat 240x1, 500m row in 1:25.2 (#1 in Canada and #2 in World). Quads are still sore from 14.5 and I probably shouldn’t have tested today. I hit the wall hard with 200m left, arms took over, and now my biceps are more sore than my quads. Bad day!
Gooooo Maddehhhhhh
AM
10 x 40m Sprint (70-100%)
Agility work

Noon
Power Clean x 5 to 185lbs.
+
3 x 250m row w/ 4:00 rest
-47.1, 47.1, 46.3

PM
Squat x 5 to 110kg (PR)
+
AMRAP in 12 minutes:
1 min plank
10 R KB Swings (2 pd)
10 Box jumps (30")
-6+ :45
Squat
114x5x3

Bench
86x5
THUG LIFE