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, pushups, and deadlifts.
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Favourite Louis CK quote!
Especially the ladies in his life with a moustache like that!
Bench Press 5RM
60, 70, 80, 90, 100, 110 (242) x 4

AMRAP in 14 minutes of:
20 Double Unders
15 pushups
10 KB step ups (green)
Score: 7 round + 41

Nice work 6am!

Bench Press 5RM
50, 60, 70, 80, 84, 88 (194) x 4

will repeat... amazing what missing a couple of weeks can do.

AMRAP in 14 minutes of:
60 Singles
15 pushups
10 KB step ups (blue)
Score: 5 rounds + 61
Blech, when did the deadlifts change to KB step ups?
Jason, at 5:30am when I decided to tweak it. :P
PM: Hot Tub/Stretch. Warmup. Clean 83kg/183# x1. PR. :D Pause Split Jerk 64kg/141# x2. Front Squat 81kg/179x2. AMRAP13: 20 Double Unders + 15 Pushups + 10 Step Ups with 16kg/36# Kettlebell in one arm. Score: 6 + 35.
Press to 34
20 Double Unders
15 Pushups
10 KB Step Ups (Blue/12kg)
Score: 5+4
Bench press x 5 to 93kg (PR)
Weighted pullups x 5 to 28kg
Muscle-up stuff
100 ring dips
Clean to 36 - dropped the bar on the last set, finished it but will repeat next week
20 DUs
15 Pushups
10 KB Step Ups (Yellow was too heavy starting out, ran back for a pink after the first round)


Rough night but my clean felt good :) (even though I dropped the bar, @ least this time i didn't drop it on me!). Pushups felt terrible - they did not come easy tonight >:[ but tomorrow's a new day :)

Congrats to Sarah on her Deadlift PR!!!
20 min hang snatch EMOM (40kg)
20 min hang clean EMOM (70kg)
14 min AMRAP
20 double unders
15 pushups
10 KB set up (20KG0

And I got to watch Sarah lift 136kg like it was nothing.
Jason Steve and Oliver next time have your camera ready lol

Thanks everyone!