Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
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Warm-up: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's and something called scap pushups? (they were cool, but hard!)

Bench 3R
12, 15, 18, 21, 24, 27/59 *PR :)

5 Rounds:
90 SU's
10 Thrusters (16)
Time: 9:06

Nice work 6 am! :)
Bench 3RM to 49 (3/3 but last one was messy. Repeat!)

5 Rounds:
90 Single Unders
10 Thrusters (29)
Time: 9:30
20min easy row - 4155m
Clean find 1RM
Worked up to 124 / 275

Deadlift
140x1
155x1
170x1
184 / 406 x1x2

AMRAP6: 3 hspu + 10 squats
Score: 10 + 1

Great session!
Thursday:

Weighted Chinups 5RM to 2.5kg (PR)

EMOM10:
3 Cleans @ 40kg
C&J 37x2x6 - I was suppose to do 8 sets but my shoulder snapped on set 6. Called it a day there.

Ring Rows (feet elevated) x 15

AMRAP 10
20 Squats
20 DUs
20 Vups

5+10