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, box jumps, and ring dips.
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Deadlifts 180 x 5
Daily Squat to 120 x 1

OH Press to 60 x 4 x F ... will repeat next week

WOD
AMRAP in 15 min of
15 KB Swing (GREEN)
12 Box Jumps 24''
9 Ring Rows

4 rounds + 2 ...

been lazy and slacking off cardio wise for well over a month now.. paid for that today.. was having a blah day and almost didn't bother doing anything ... I guess sleep is overrated. ;)
AM: Chiro. PM: Hot Tub/Stretch. Warmup. Power Snatch 50/110x2 + 55/121x1. AMRAP15: 15 Kettlebell Swings (24/53) + 12 Box Jumps (20inches) + 9 Ring Dips. Score: 6+20. That was disgusting.
2PM: 60 minute walk with the pup (no hills this time). 3PM: squat 220(485)x1.
Sott Press

3for3s
58x3+3

Squat
145x1

Press
74x5

10 rds untimed
2 pullups and 2 ring dips
PM
Press x 5 to 54kg (4,f)
+
15 min AMRAP:
15 KB swings (1.5 pd))
12 box jumps (24")
9 ring dips
-7+18
Normally I try to talk R2 into doing these kind of things but this is more of a Britney thing. What do you think? http://instagram.com/p/nGpyf6Q1Fm/
Full snatch up to 26 x 3

Deadlifts to 61kg x 5 - deload week

WOD
AMRAP in 15 mins:
15 KBS (1.25 pood)
12 box jumps (20)
9 pushups
6 rounds + 8
Holy sweat fest!!!
CFWU
Squats to 47kg x 5
WOS
15 minute AMRAP
15 kettle bell swings (yellow)
12 step ups (20")
9 push ups
6 rds + 15