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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Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Front Squat 1RM
15, 19, 23, 26, 29, 32, 34/75 *PR :)

4 Rounds:
400m run
Best time: 1:46 *PR by 8 sec. :)

Nice work 6am!
Squat 3RM (play by ear)
My back is still not feeling great.
Worked up to 160 /353 x 3

Ring Rows (feet elevated) x max reps x 4
12, 14, 14, 14

Run 400m x 4 (full rest between)
1:38, 1:32, 1:22, 1:23

Good session!
Squat 507x2, Bike 25 minutes tempo. I wanted more accessory work before the bike (and a longer bike), but was running out of time. Happy with the double, though!
Front Squat 1RM to 50

400m Run x 4
2:11, 1:48, 1:39(PR), 1:43
PM: Hot Tub/Stretch.
Warmup:
Loads of hip, thoracic, shoulder stuff.
EMOM5: 5 Burpees + 5 WallBalls (20#).

Squats 86kg/191# x 10 reps.
Weighted StepUps (12") 48kg/107# x 10 reps.

4 Rounds:
400m Runs
1 - easy/moderate - 2:03
2 - moderate/moderate - 1:42
3 - moderate/hard - 1:31
4 - moderate/hard - 1:33

The wind was throwing me around on the way out...was nice on the turnaround though. ha! Last round was a bit windier AND I had a car in the way of my route which also slowed me down. ha!
Snatch 32x1x2; 31x1x3

Kroc Rows 8x30; 12x30x2

400m Run x4
1.48; 1.36; 1.32;1.34