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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PM: Hot Tub/Stretch.
Warmup:
10 minutes drills/stretches.
10 Burpees + 10 Lunges + 10 Strict Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups WITH 5 WallBall (20#) after each movement.

Rack Pulls 120kg/265# x 5 reps. Super light and easy.

AMRAP8:
20 Russian Kettlebell Swings, 28kg/62#
10 Burpees
Score: 6 Rounds + 6 Swings.

10 minute easy bike.

Easy days are nice once in a while. :D
Warm up

T bar row 68kgx5
Heavy stuff

Front squat 80kgx2 PR
felt good

AMRAP8
20 Russian swings (grey)
10 burpees
5+29

lazy pants today
Squat 1RM to 70

AMRAP8
20 Russian Swings (Purple)
10 Burpees
Score: 5+5
C&J 38x1x6 & 30x1x4

T Bar Row 45x5 & 50x3

AMRAP8
20 Russian Swings Green
10 Burpees

6
Snatch to 37x1 PR
After some waffling on my part and razzing from Megan and Scheffler, AMRAP 8:
20 Russian KB swings (red)
10 burpees
4+12

So here's what happens at Frisbee practice after the workout where you choose the red KB because you want to show off: you throw the disc right into the ground, drop easy passes, and play like all around garbage because your hands and shoulders are wiped as shit. Cleaned up my act enough for my team to win though, and biked home in the nice warm weather. Summer's the best.
Friday:
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Deadlift 1RM
55, 65, 75, 85, 92, 98 (F) Tried twice but tweaked my back on the first attempt and couldn't move it off the floor at all either time. But you know the old saying "if at first you don't succeed...." I will be trying that again at some point! :)

4 Rounds:
400m run
25 Wallball (subst. squats for wallball due to back)
Time: 16:13

Nice work 6 am! :)
Friday - Welcome back to 6am!

Deadlifts 87x3

Bench 35x8

AMRAP2
Max Thrusters 29
2min Rest
X3

Score 20+17+16 = 53
Last time I did this workout I was 15+15+15=45
Friday:

Warm up

Press from Jerk Position find 3RM
50kgx3-ties regular press PR

25 deficit HSPU

Row 2000m easy
9:48

My shoulders are crying
Friday

Deadlift 1RM to 77

4 Rounds
400m Run
25 Wall Balls (14lb)
Time: 16:48
Friday

Deadlift reset to 90x5

4 rounds;
400m run
25 wall ball, switched to V ups when left quad started to strain at the 12th WB in round 1
13:25
Saturday:
Warm-up
Squat to 85x1
Row 1200m with shitty form, followed by instructions from Anthony, followed by 800m of better rowing. Thanks Anthony!
Saturday afternoon: trail ride on cyclocross bike. Summer is pretty darn sweet.