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: Physio exercises

10 Rounds:
400m run
15 Russians (pink)
10 Ring Rows
Time: 31:56

Nice work 6 am! :)
At Capital City Athletics:
Build up to 20 RM squat at 95lbs
AMRAP 15:
6 chin-ups
8 Hang cleans into a thruster (65lbs)
200 m run
Score: 5+3
PM: Hot Tub/Stretch.
Warmup:
5 minutes drill/stretches.
10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups.

Squats 75kg/166# x 10 reps x 2 sets.
Weighted Step-Ups (14# box) 32kg/72# x 10 reps.

5 Rounds:
400m Row
15 Russian Kettlbebell Swings, 24kg/53#
10 Chinups
Score: 14:41
Bench 62kgx2x2

Front Squat 80kgx3 PR

3 rounds
200m run
15 swings (16kg)
10 chin-ups

Supposed to be 4 rounds but my left foot started cramping like crazy. Running is stupid :(
10 Rounds:
150 Single Unders
15 Russian Swings (yellow)
10 Chinups
Time: 34:25
Snatch Balance 20x1x10

Snatch 31x1x6 & 25x1x10

Kroc Rows 20x25

6 Rounds
400m Run
15 KBS yellow
10 Ring Rows

22:12
Ten Rounds:
150 Single Unders
15 Russian Swings (blue)
10 Ring Rows
Time - 31:34