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: 400m run and physio exercises

5K Run
26:26 *PR by 11 seconds! :D

40 ring rows

Nice work 6am! :)
Easy run/pokehunt - 5.8km & 32.37mins
5km Run
Time: 34:07

40 Chinups (untimed)
Deadlift x 5
75, 90, 105, 120, 130, 138 / 304

Barbell Curls x 5
20, 24, 28, 32, 36 / 80

EMOM10: 7 burpees + max doubles
Score: 467

Fun workout!
At Capital City Athletics in Edmonton:
Warm-up
Snatch drills
Snatch 3RM
4 rounds (rep scheme increases by 2 every round):
4 dumbbell push ups
6 dumbbell snatches
10 knees to elbows
Time: 10:56

Always fun to try a new box and learn new skills.
Thursday

C&J 42x1x2 & 30x1x8

Max Ring Rows (Feet up) x3
4-4-3 I was an inch shy of having 5 on rounds 1&2!!

150 Wallballs - 8:44

If I ever see the number 150 again it'll be too soon, Burpees ... Wallballs... There can't be much else you can do 150 of right?
Friday

Deadlift 83x5

Bench 36x6

AMRAP10
20 KBS Yellow
20 Lunges

5+15 - Very thankful to not have any burpees or wallballs :)
At Capital City Athletics:
Squat cleans to 105lbs
6 rounds (time cap at 20 min.):
4 power cleans (95lbs)
8 lateral burpees over barbell
2 rope climbs
6 tire flips (250lbs)
Score: 4 rounds in 18:25
Jodi I got 8 rope climbs!!!
Friday:

HSPU x max reps x 3
15(FFS 😡), 11, 9
Started getting tunnel vision sets 2 and 3 so came down before I failed

Reverse flyes
5kgx10x3
Saturday

Fun run/fartlek/pokehunt with Mary Jane McGuire!

5.5km - 30:56mins
Saturday at Capital City Athletics

"The Seven"
7 rounds of:
7 dumbbell push ups
7 thrusters @ 85 lbs (39 kg, PR)
7 knees to elbows
7 deadlifts @ 85lbs
7 burpees
7 KB swings (yellow)
7 pull ups
Score: 35:28

Holy shit I did 49 thrusters at 39 kg. Mother of God it was hard but I got through it and my shoulder and wrist are fine.
Friday:

Deadlift 1RM to 80

AMRAP10:
7 Burpees
7 V-Ups
7 Chinups
Score: 6+6

Saturday:

Squat 5RM to 64
Press 5RM to 36

30 Wall Balls (14lb)
30 KBS (yellow)
30 Squats
30 Pushups
90 Single Unders
Time: 5:42
Saturday:

SLDL
68kgx5

Row 3000m 14:03

Jerk
65kgx1

Muscle up transition practice. I suck.