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 running, wall ball, and burpees.
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Good quote, should keep that with me
Nice lifting face. :)
Squats 5RM
85, 100, 120, 130, 140, 150 (330lbs)

AMRAP 20 minutes of:
200 m run
10 wallball 20lbs
5 burpees
Score: 11 rounds

Nice work 6am!
Looking good Patrick Mason!
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Warm up

Stiff leg deadlift to 30.
15x5
18x5
21x5
24x5
27x5 Stopped here. My lower back was acting up.
30x0

WOD
AMRAP in 20 mins of:
200m walk/run
10 squats
5 push ups on knees

Did 6 rounds.

Great work nooners!!!
Originally just showed up to stretch and drink coffee as it's been an extremely LONG week ....

SQUAT 120 X 5

WOD
AMRAP 10 minutes of:
200 m run
10 jump squats
5 burpees

Score: 4 + Run + 25 Burpees.
AM: Hot Yoga for the first time. It wasn't too bad. PM: Warmup. Power Clean & Power Jerk 60/132x1x3. Squat 96/212x1. 400m jog to warmup. 5x100m Sprints: 18/19/19/18/15. 2x400m Sprints: 1:30/1:39. 800m Sprint: 4:09 (more of a shuffle). 100m sprints are fun, all other running is not fun. ;)
12PM: 30 minute walk with Randall, squat 240(529)x1, 400m jog, 100m x 5 (19s, 19s, 19s, 19s, 19s), 400m x 2 (1:19, 1:22), 800m jog, 400m jog. Ankles and right calf giving me some grief today, but overall not too bad. Gonna take awhile until I’m back in running form though.
Snatch to 64kgx3
35,45,50,55,60,64
Cleans to 106kgx3
60,70,80,90,100,106 PR weight and reps
20 min AMRAP
200m run
10 wallball (20lbs)
5 burpees
, 9+14
No aggression or speed today on snatch or cleans
Mobility
Snatch 65x1x5
Clean 95x1x5
Squat 110x5x3
Press 79x5
Deadlifts x1 to 125kg (PR!)
WOD: 7 rounds rx'd
Split Jerk to 43 x 3

WOD
AMRAP in 20 mins of:
200M run
10 wallballs (10#)
5 burpees
9 rounds + run

Sweatfest!
Congrats on the PR Maddy!
Thanks! :)