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.
12 minutes of drills/stretches/foam rolling.
10 Burpees + 10 Goblet Squats + 10 Lunges + 10 Strict Chinups + 10 Goblet Squats + 10 Pushups + 10 V-Ups + 10 Goblet Squats.

Daily Front Squat 55kg/121# x 1 rep x 3 sets.
Rack Pulls 164kg/363# x 3 reps.
Hip Thrusts 45kg/100# x 15 reps x 3 sets.

8 Rounds:
200m Fast Walk (test)
10 Chinups
30 Second Plank
Time: 21:40
Bench x 10
45, 55, 60, 65, 70, 75 / 165

HSPU x 10 x 5 (play with hand position/width)
This felt like garbage today

AMRAP15: 400m run + 10 chinups + 10 v-ups
Score: 5 + 200m run

Putting in the work... some days are better vs others.
Hang Power Clean 44x1x8

Kipping Chinups 8x5

AMRAP15
400m Run
10 Ring Rows
10 Vups

5+200m Run
Friday
Warmup: Squats, lunges, ring rows, pushups, Burpees, V-ups, TGU's

AMRAP 8
Wall Ball
4 min. Rest

AMRAP 8
Burpees
4 min rest

2X800m run

Score: 183 + 8:42
That was a tiring one! :P Good end to the week :)

Nice work 6 am! :)
Deadlift 95x1

Bench 41x3

5 Rounds
20 DUs
20 Russian Swings Green
20 Burpees

14.53