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

Bench 1RM
20, 25, 30, 35, 40, 44/97

21-15-9
Burpees
V-ups

Time: 5:04

Nice work 6am!
HSPUs x1x6 - yellow plate 3x5 & green plate 2x2 & 1x2

Squat 40x5

30-20-10
Wallballs
Lunges
Vups

6.16
Squat 116 / 255 x3x3

Pistols x 10 x 3 (pause @ bottom)

21-15-9: V-Ups + Burpees
Time: 3:09
Warmup

Squat 5RM 50, 60, 70, 80, 84, 88
Split Squat 20 x 10 x 5
21-15-9: V-Ups & Burpees: 4:30
Warmup

5K Run
29:41

50 WallBall (not timed)

And then, just for fun, 2.5 min plank with Michel Chenard!

Nice work 6am!
Strict Muscleups x max reps x 3
4 *PR*, 4 F, 5 F *PR*

Plank x 2:30 x 3
All 3 sets unbroken *PR*

Bike 15 minutes fartlek
Score: 4.55 miles

Great session all around.
Bulgarian Split Squats 20x20x3

EMOM 6 3 Ring Dips

2.5km Run
11.45
Tempo chinups (3030) 4 x 4

2.5km run
11:16
Wednesday

5.3km fartlek run/pokehunt - 28.27mins
Deadlift 142 / 313 x5

800m Run + 50 chinups + 800m Run
Time: 9:14
Thursday:
Warmup
Deadlift 3RM
45, 55, 60, 65, 69, 72/158

15-12-9-6-3
Deadlifts (40-50%) 36 kg
Pushups

Time: 5:59

Nice work 6am!