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
Squat 5R
20, 25, 30, 35, 40, 43 PR

EMOM 10
12 WallBall
Max Russian Swings (Yellow)

Score: 66

Nice work 6 am and Merry Christmas to all!
P.S. This is how I felt after the workout this morning! LOL
Bench x 5
65, 80, 90, 100, 110, 116 / 255 x4 :(

HSPU x 10 x 6
10, 10, 10, 7+3, 5+4+1, 5+3+2
garbage today

AMRAP10: 10 overhead lunges (40) + 10 burpees + 10 c2b chinups
Score: 4 + 25

Off day
Hang Power Clean 55x1

Kipping chin-ups max repsx2 - 12x2

EMOM 10
12 Wallballs
Max Russian Swings

68
Friday
Deadlift 104x1 PR

Bench 46x3 PR

300 DUs
7.11 PR
Deadlift x 8
60, 70, 80,, 90, 100, 110

Strict Knees to Elbows x 5 x 5

300 double unders
Time: 2:44 *PR*
Only missed once 😡
Squat 115kgx1

Deadlift 118kgx3 PR

EMOM10 at 45kg
1 power clean
1 push press
1 Jerk

Row 1000m easy
4:25
Saturday
Easy run/pokehunt with Mary Jane McGuire 5.6km - 34.34
Saturday:

Squat 115kgx1

Clean 74kgx1 PR

Toes to Rings x max reps - 20
Tuesday:

Squat 112kgx1

Bench 71kgx3 PR

30 cleans at 40kg/88lbs

Some muscleup practice. Looks like the ole mu is going to have to wait until next year :(
Clean
build to 114 / 251 x1x6

5 rounds: 4 muscleups + 10 pistols + 30 doubles
Time: 7:21

Kroc Rows x 20
16, 24, 32
Squat
124kg/273lbsx 1 PR - best a squat PR has ever felt! Yay!

Press
53kg/117lbsx1 PR

AMRAP10
10 power cleans 40kg
15 push-ups
4+16
Squat x 8
60, 70, 80, 90, 100, 105 / 231

Bulgarian Split Squat
20x10
25x10
30x10x5

6 rounds: 10 chinups + 10 burpees
Time: 6:59
Squat 60x3

Barbell Rows 25x8x3

AMRAP15
30 DUs
10 Power Cleans 30

5+35
Bench x 3
70, 85, 95, 105, 115, 123 / 270 x 1, F

HSPU x 8 x 8
8, 8, 8, 8, 6+2, 5+1+2, 5+3

AMRAP8: 3 deadlifts + 3 hang cleans + 3 push press (60)
Score: 9 +3

Back in at 6am today. Felt good and wrong at the same time.
Power Clean 40x2x8

T2B x Max Reps x 4 - 12, 11, 10, & 8

150 Wallballs
9.27
Squat 111kgx3 PR

Jerk 58kgx1x2
Friday

Deadlift touch and go 65x8

Bench 48x1 PR

Cindy - 12+14 PR by 9 reps

Saturday

6.8km easy run/pokehunt - 41.33mins
Saturday:

Clean 75kgx1 PR

Squat 115kgx1
Clean
build to 121x1x3
60, 70, 80, 90, 100, 115, 121 / 266 x 1 x 3

Strict Chinups x 5 x 8

AMRAP10:
20 box jumps + 15 hanging leg raise + 10 pushups
Score: 5 rounds

Great 6am session to start off 2017.
Tuesday
Squat x 5
85, 100, 115, 130, 145, 152/335

Cossack Squat x20x4
BW, 2, 5, 7.5

"Isabel" 30 snatch (61/135)
Time: 4:05