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 is a workout you missed during the week or 20 minutes of something you suck at.
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Just a reminder there is no yoga tomorrow (Sunday). See you all Wed @8:15!
@CFSJ (lbs)

50 of Each as a Team with MJ
Box Jumps
Ring Rows
KBS (35)
Walking Lunges
Hanging Knee Raises
Push Press (60)
Good Morning (30)
Wallballs (14)
Burpees :S
Single Unders

29.37
AM: Hot Tub/Stretch. Warmup. Weighted Strict Chinups 19/42x5. Bench Press 62/137x5. Squat 106/234x1. AMRAP12: 12 Pushups + 12 Hanging Knees Raises + 12 Lunges. 10 Rounds + 12 Pushups.
Snatch to 16kg
30 hanging knee raises
40 wall balls (10lb) for time: 1:46
Practice with 14lb wall ball
50 kettle bell swings (yellow)
Overhead squat to 20kg
Front squat to 56x1.

Snatch to 29 x 3. Shoulders felt nice and mobile during this one. Might be the last snatches I do in a while, thanks to crunching my left rotator cuff and scap in a mountain bike wipeout this afternoon. Icing and crossing my fingers.
Noon
Front Squat x 3 to 115kg (2,f - PR)
C&J x 1 to 85kg