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 wall ball and russian swings.
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Warmup and hip mobility

Bench Press 5RM (reset)
55, 65, 75, 85, 95, 100 (220)

40-30-20-10
Wallball 20
Russian swings (green)
Time: 7:37

Nice work 6am!
Mobility

40-30-20-10 of:
R KB Swings (green)
Wallballs (20)

11:14

Yoga tonight 8:15!
Bench Press to 55kg

40-30-20-10 of:
Russian KBS (green)
Wallballs (20)

11:14
Tempo push-ups
6 sets of 4+4+2

Team workout with today's poster girl Sharon - fun!
40-30-20-10
Wallball (Little one)
Russian KB swings (Yellow)
11:30
Front Squat to 46

As a team with Cathy:
40-30-20-10
Wall Balls (10)
Russian KBS (Pink)
Time: 10:19
Front Squat to 47

40-30-20-10 as a team with Josie :)
Wallballs (10)
Russian KBS (Blue)

11.03

1st Toes to Bar tonight! Thanks Jeff Hanson!
wtg miss mcguire. awesome to hear.
Bench press x 5 to 94kg
Jerk practice x 3 to 80kg
Weighted pullups x 5 to 26kg
+
AMRAP 8:
4 pullups
8 pushups
-13+6
Cleans to 21

As a team with Karen :)
40-30-20-10
Wall Balls (10)
Russian KBS (Blue)
Time: 13:37

That was tough! Maybe even TUFF! Darn wall balls ;)
Some deadlifts and some ring rows. Recovery week

WOD
40-30-20-10
Wallballs (14# like push press)
Russian KBS (yellow)
10:29
Great job partner Shawn!