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 double unders, step ups, and russian kettlebell swings.
0 people think this is awesome.
Seriously?
I'm sitting here roaring!!
Hey - just roll with it Jason & know that most people don't ever attempt this.
Don't let Jason try to make his own bubbles in the hot tub
Bench Press 5RM
60, 70, 80, 90, 100, 108 x 4 (238)

AMRAP 10 minutes of:
20 Double Unders
15 stepups 24"
10 russian kb swings 2pood
Score: 7 rounds + 40

Nice work 6am!
Not going to mention any names but I thought some of the folks using knee sleeves could benefit from this.

http://www.crossfitoffremont.com/get-rid-of-the-stink/
Press to 58

AMRAP in 10 mins of:
60 SUs
15 step-ups (24")
10 R KB Swings (2 pood)

5 + 27
Squat 47x5

AMRAP 10
20 DUs
15 Step ups
10 KB swings (1 pood)

5 rounds even.
PM: Hot Tub/Stretch. Warmup. Snatch 55/121x1. Squat 100/220x1. AMRAP10: 20 Double Unders + 15 StepUps (24") + 10 Russian Kettlebell Swings (32/70). Score: 6+26.
5PM
Press x 5 to 22kg
AMRAP10: 60 Single Unders + 15 Step Ups (24") + 10 Russian Kettlebell Swings (Blue...12 kg?)
Score: 6+12
Press reset (5r@85%) PM 60kg
30,35,40,45,48,51x4
10 min AMRAP
20 double unders
15 step ups (24")
10 Russian KB swings
8+22
I blame you Matt for this.
PM
Squat x 5 to 112kg
+
200 pushups
Jason, my knee sleeves double as my sniffing salts.
Push Press 100x1
Push Jerk 105x1
Deadlifts 130x5
Press to 24

AMRAP10
60 Singles
15 Step Ups (24'')
10 Russian KBS (Blue)

5+65
CFWU
Squats to 47kg x5
WOD
AMRAP in 10 minutes of
20 double unders
15 step ups
10 Russian kettle bell swings (purple)
5rds +39
liked that one!