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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, May 22, 2019

Hang Power Snatch

AMRAP in 12 min:
300m Row
15 Box Jumps
10 HSPU

Reminder Wednesday morning class times are:
6,7 and 9:30

Tuesday, May 21,2019

3x Muscle Clean + Tall Clean

10x 2 Position Clean

5x 1 1/4 Back Squats

Monday, May 20, 2019

Get your lumberjack uniforms ready! Complete this workout as an individual or a team.

“Lumberjack 20”
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans
Run 400m

8 and 9:30AM classes only.

Sunday, May 19, 2019

9 x 2 Push Press + 1 Push Jerk

3 Rounds, AMRAP in 3 Min
400m Row
Max Raps Burpee Box Jump

Holiday Monday Hero WOD “Lumberjack 20” at 8 and 9:30.
Remember to rest up and wear all the plaid you’ve got!

SLumber-Grace

Saturday, May 18, 2019

Derek’s Mile

Rest until the running clock reaches 12 minutes, then

AMRAP in 12 minutes of:
40 DU’s
2 KB Swings
2 KB Front Squat
2 KB Push Press
+ 2 reps

Friday, May 17, 2019

2 Clean Pull + 1 Hang Clean + Front Squat

Halting Clean Deadlift
5 x 3

Lateral Lunge
4 x 8 / leg

Thursday, May 16, 2019

3 Rounds

600m Run

Rest

20 Burpee
25 Cal Row

Rest

Wednesday, May 15, 2019

Reminder of Wednesday morning class times: 6, 7 and 9:30AM. No class at 8AM.

4 X 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

5 Rounds
:30 Prowler
:30 SB Squats
:30 Prowler
Rest

Tuesday, May 14, 2019

3 X 3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

Halting Snatch Deadlift
5 x 3

Bulgarian Split Squat
4 x 8/

Monday, May 13,2019

3 Rounds 
200m Run
10 HSPU
10 T2B 

Rest 2 min 

3 Rounds 
12 Double KB Front Squat 
20 Double KB Swing 

Rest 2

3 Rounds 
Lap OH Carry 
10 Renegade Row 

Sunday, May 12, 2019

Happy Mothers Day!

Push Press
9 x 2

3 Rounds
40 DUs
20 DB Snatch
400m Run

Saturday, May 11, 2019

Partner WOD!

“Sage 20” Partner WOD
AMRAP in 20
20 Thrusters 135/95
20 C2B
20 Burpee over bar

Friday, May 10, 2019

3x Muscle Snatch + Tall Snatch

2 Snatch Pull + Hang Snatch + OHS

Halting Snatch Deadlift
5 x 3

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups

Thursday, May 9, 2019

AMRAP in 6 min:
8 Box Jumps
4 Sandbag Cleans

AMRAP in 6 min:
12 Calories Row
12 KB Swings

AMRAP in 6 min:
Parking Lot Run
Lap D-Ball Carry

Wednesday, May 8, 2019

Jerk BNK

3 Rounds
20 Air Squats
12 SA DB Power Clean & Jerk
5 Bar MU

Tuesday, May 7,2019

Tall Clean 3 x 3

Dip Clean 5 x 3

3 Clean Deadlift + 1 Clean Pull

Monday, May 6, 2019

5 rounds 

Row 300m 

20 Reverse Lunge 

10 Push Press 

10 Pull Ups 

10 Slam Balls 

Rest 

Sunday, May 5, 2019

Snatch Push Press
5 x 3

Cinco de Mayo
5 Goblet Squat
5 SA DB Power Snatch R
5 Goblet Squat
5 SA DB Powre Snatch L
5 Burpee to Target

Saturday, April 4, 2019

AMRAP in 20 minutes
10 Push Ups
10 American KB Swings
10 Box Jumps

Friday, May 3, 2019

Deadlift 1RM

AMRAP in 6 Min:
40 DU’s
10 Thrusters

Thursday, May 2, 2019

Partner WOD!

For Time:
800m Run – Dress WARM!
Then,

10 Rounds
8 Push Jerk
8 Strict Pull Ups
20 Air Squat

Then,
12 Laps Sled Drag

Wednesday, May 1, 2019

Wednesday morning schedule update:
6 & 7AM Classes
8 to 9:30 either cleaning or baby things.
9:30 Mamas & Papas

Bench Press 1RM
Power Clean 1RM

Not Testing :

DB Bench Press

Row
8 x 200m

Tuesday, April 30, 2019

Back Squat
1 RM

12 – 9 – 6 reps:
Double KB Swing
Double KB Squat
HSPU

Wednesday morning schedule update:
6 & 7AM Classes
8 to 9:30 either cleaning or caring for baby things.
9:30 Mamas & Papas

Monday, April 29, 2019

AMRAP in 10
8 Power Snatch
8 Box Jumps
8 T2B

AMRAP in 10
200m Row
8 Pull Ups
8 Bar Facing Burpee

*Deload if you are testing this week.

Sunday, April 28, 2019

Turkish Get Up
4 x 2 / arm

4 Rounds
20 RKB Swings
20 OH Walking Lunge

Saturday, April 27,2019

4 Rounds
18 Cal Row
15 Hang Power Clean
12 Pull Ups

Friday, April 26, 2019

Back Squat
5 x 2

AMRAP in 10
5 Deadlift
10 Box Jumps
Fire Hydrant Run

Thursday, April 25, 2019

For Time:
40 Push Press
35 Sit Ups
30 Wall Balls
25 K2E
20 Push Ups
15 Pull Ups
20 Burpees
25 T2B
30 Thrusters
35 Sit Ups
40 Push Jerks

Wednesday, April 24, 2019

Hang Power Clean 10 x 1

3 Rounds 

400m Row

10 Ring Dips

50 DU’s

Tuesday, April 23, 2019

Testing Next Week

Deadlift
1 @ 80% of previous 1RM

GHD Hip Extension
3 x 10

3 Rounds
Lap Bear Crawl Sled Drag
Side Plank Core Rotation