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, kettlebell swings, and chinups.
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Squats 1RM
95, 115, 135, 150, 165, 175 (385lbs)

''Helen''
3 rounds of
400 m run
21 kettle bell swings 1.5 poor Sub russian swings 1.75 poor
12 chinups sub 12 goblet squats 1.75 pood
Time: 9:23

Nice work 6am!
Warm up

Cleans to 25.

WOD
Modified-3 rounds of:
200m walk/run
21 lunges
12 ring rows

Time was 10:53.

Great work nooners!!!
AM: Hot Tub/Stretch. Warmup. Flies. Pendlay Row. Squat. 30 minutes handstand practice. I sucked today. PM: 32km bike ride.
Deadlifts reset to 190kgx5
105,125,145,165,180,190

Has Olivier finished yet?
AM
Mobility
Snatch 70x1x5
Clean 97x1x5
Front squat 128x3

PM
Metcon
"RCMP" with Ashley
1km run
100 pushups
200 situps
300 squats
1km run
Time: 59:00
59 minutes? You did it twice?
Yeah I didn't like my pace so I did it again but faster
CFWU
Deadlift to 74kg x 5
WOD
Helen (modified)
3 rounds of
400 m run
21 kettle bell swings (Blue)
12 ring rows
time 10:45 min
Snatch 1st position, up to 24kg
Cleans 1st position, up to 34kg
Deadlift to 99kg (1x 95% PM 104) - heavy oof!

WOD
3 rounds of:
400M run
21 KBS (yellow)
15 ring rows
11:23
Will try a couple chinups again next week, test the tendonitis.

Great work 5 and 6ers!