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 (thatโ€™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, 43/95 *PR

AMRAP 10
3 Cleans @ 50% (18)
6 Pushups
9 V-ups

Score: 9 rounds

Nice work 6am!
Warmup

Squats 5RM 55, 65, 75, 85, 91, 96

Split Squats 25 x 20 x 3

Run 800m + 100 DU + Run 400m = 7:54
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Clean 46x1x3

Squat 65x3

4 Rounds
400m Run
14 Step ups

11:02

And yes 5pm - I caught the Pokemon ๐Ÿ˜›
Wednesday
Warmup
Bench 8 RM
15, 20, 25, 30, 33, 36/79 *PR

4 Rounds
400m Run
15 Step Ups

Time: 12:07

Nice work 6am!
Monday:
Warmup
Squat 5RM
20, 25, 30, 35, 40, 44/97 *PR

4 Rounds
400m Run
10 Goblet Squats (blue)
15 Kettlebell Swings (blue)

Time: 13:53

Nice work 6am!
Tuesday:
Warmup
Bench 5RM
20, 25, 30, 35, 39, 42/93 *PR

AMRAP 14
200m Run
3 Front Squats (20)
60 SU's
6 Burpees

Score: 5 + run

Nice work 6am!
Thursday:
Warmup
Front Squat 3RM
20, 25, 30, 35, 40, 44/97 *PR

4 Rounds
400m Run with 2 min. Rest

2:06
1:49
1:36* a 1 sec. PR! ๐Ÿ™‚
1:42

Did this same sprint session on July 25th:
2:04
1:49
1:39
1:43

Nice work 6am!