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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Saturday, June 6, 2020

Outdoor Physical Distance Partner WOD! 

AMRAP in 20min 
10 Bench Step Ups 
5 Power Clean & Jerk (Ground to OH)
100m Run 
*partners alternate rounds 
 

Equipment you can use: DB’s, KB’s (or G 2 S with a Sandbag, or D-Ball)
Things you might like to bring: yoga mat and bug spray. 
Location: Lions Park St. Albert Picnic Shelter  
Dress warm! Let me know if I should count you in!

Friday, June 5, 2020

4 Rounds 

:30 Plank 
:15 Rest 
:30 Lateral Lunge 
:15 Rest
 
Rest 1:00 , then
 
4 Rounds 
:30 DUs 
:15 Rest 
:30 Reverse Plank – extended or bridge 
:15 Rest 
 
Rest 1:00 , then
 
4 Rounds
:30 DB Hang Squat Clean 
:15 Rest 
:30 Gorilla Row 
:15 Rest 
 
Cash Out 
3 Sets 
:30 Hollow Hold 
:30 Sit Ups 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, June 4, 2020

4 Rounds for Time
400m Run 
20 SA KB Split Snatch 
100m Farmers Carry 
 

Wednesday, June 3, 2020

4 Sets 

12 Romanian Deadlift
Rest :60 
10 Renegade Row 
Rest :60
 
 
4 to 6 Rounds , AMRAP in 1:00
8 Box Jumps / or 10 jump Squats 
4 Thrusters 
Max Reps No Push Ups Burpee 
Rest 1:00

Tuesday, June 2, 2020

3 Rounds for Time:

20 Kettlebell Clean & Jerk 
30 Steps Walking Lunge 
Run 2:00 out,  same pace back. 
Rest 1:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, June 1, 2020

3 Sets 

10 KB / DB Floor Press @31X1

:90 Rest 

12 Front Rack Double KB/DB Squat @31X1

:90 Rest

 

4 Rounds, EMOM 

1) 6 Devils Press 

2) 40 DUs 

3) 15 Hollow Rocks or V-UPS 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Saturday, May 30, 2020

5 Rounds, AMRAP in 3:00
3 Power Clean
6 Push Ups
9 Air Squats
Rest 1:00, Start back up where you left off.


Equipment you can use: DB’s, KB’s Sandbag, or D-Ball…
Things you might like to bring: yoga mat and bug spray.
Location: Fountain Park Recreation Centre in the parking lot.
Let me know if I should count you in!


Friday, May 29, 2020

4 Sets 

6/ Leg Lateral Lunge 
Rest :30
12/ Leg Glute Bridge 
Rest 
:60 Russian KB Swings / Skier Swings 
Rest :90
 
 
4 Rounds 
:40 DB Squat Snatch 
:20 Rest
:40 DUs
:20 Rest
 
 

Thursday, May 28, 2020

AMRAP in 25 Minutes:

30 Box Step Up 
20 Alt. Single Leg Deadlift 
2 TGUs
20 Push Ups 
30 Bicycle Crunch
 
*Step ups can be weighted, back pack, DBs, Sandbag…
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 27, 2020

3 Sets 
8 1 and 1/4 squats 
Rest :30 – :45
8 Back Shrugs + 8 Bent Over Rows
Rest 
12 Steps Alligator Crawl 
Rest 
 
 
21-15-9
DB Hang Power Clean 
Push Press 
*200m Run after each set of push press. 

 

*No 6:30AM classes on Wednesday

Tuesday, May 26, 2020

4 to 5 Rounds 

300m Run 
12 Plank Row – 6 Right, then 6 Left
60 DUs 
6 Sprawl to Forward Lunge 
Rest 2:00 – 3:00 

 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

 

Monday, May 25, 2020

4 sets 

12 Steps Death March @3011
Rest :30 – :45
6 to 8 / side Lateral Step Up 
Rest 
 
5 Rounds 
3 Deadlift KB or DB 
3 SA Clean 
3 SASquat 
3 SA OH Lunge 
Right, then left 
Rest :60 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, May 24, 2020

Rest Day!

Or

Run or Row 8 – 10 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU

Saturday, May 23, 2020

AMRAP in 30 Minutes

25 Kettlebell Swings 
100m Mix Rack Suitcase Carry  (could Sandbag/ DBall Carry)
:30 Mountain Climbers  
25 Kettlebell Swings 
100m Mix Rack Suitcase Carry 
:30 Pank R & L
 
 
Equipment need: 1 Kettlebell and 1 Dumbbell / or 2 Dumbbells  
Equipment suggested: yoga mat , timer for planks
Location: St. Albert Catholic High Parking Lot 
Message me if you are joining us!
 
 

Friday, May 22, 2020

2 Rounds 

AMRAP in 5 Min
10 DB Curstey Lunge 
10 Gorilla Row  
10 Hip Taps
 
 
rest 2:00
 
 
AMRAP in 5 min 
20 DU’s 
5 Dumbelle Burpee to Power Clean 
5 Push Press 
 
 
Rest 2:00
 
 

Thursday, May 21, 2020

4 x Every :90 Seconds

1) Front Squat @31X1
2) 8-12 Reverse Snow Angles ( 4-8 strict pull ups)
3) 5-7 / side SL RDL 30×1
4) :30 Alt leg Tuck-up up or V-Up
 
 
5 Rounds , Every 2 minutes:
6 Inch Worm Push UPS
12 Russian kB Swings / skier swings
12 Weighted Step Ups / 8-12 reverse lunges

Wednesday, May 20, 2020

3 Rounds

AMRAP in 1:15 

6 Single Arm DB/KB Snatch 
3 Goblet Squat
 
Rest 2:00
 
AMRAP in 1:15 
6 Single Arm DB/KB Power Clean and Jerk
3 Burpees
 
Rest 2:00
 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, May 19, 2020

 

3 Sets , EMOM

1) 10 Good Mornings 
2) 10 – 15 Dips 
3) 3  Half TGU Right 
4) 3  Half TGU Left 
 
 
4 Rounds 
16-20 Alternating Lateral Lunge ( weighted)
10 Plank Pull Through
 
Rest 3 min 
 
4 Rounds
6-8 L-Seat Press or 3-4 strict HSPU
15 Air Squats 
15 RKB Swings 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, May 18, 2020

“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

Message me to find out which park and so I can organize the workout stations.

Sunday, May 17, 2020

Rest Day

OR

3 ( 400m + 400m + 800m)
1:30 to 2:00 minute rest between intervals

Try to maintain a 2 – 4 second deviation on the 400’s and 4 –  6 second  on the 800’s.

Holiday Monday Hero WOD, 9AM… at the park!!!

Bring your own equipment (DB(s), KB(s), Sandbag, D-Ball…)
Wear plaid
Stay 2m apart
Text or message me so I can plan out your stations and let you know which park.

View this post on Instagram

Monday, 9AM, rain or shine! ?

A post shared by CrossFit Edmonton (@crossfitedmonton) on

Saturday, May 16, 2020

10 Rounds 

50m DB Famers Carry (164 feet)
10 Jumping Jacks 
10 Hand Release Push Ups 
 
WOD courtesy of Pat Sherwood
 
*dont drop the DB’s!
 

Holiday Monday 9AM only… wear your plaid.
Hero WOD “Lumberjack 20”

Friday, May 15, 2020

3 Sets 

6  – 8 Front Squat or Goblet Squats @32X1
Rest 
:30 – :40 Nose to Wall Handstand Hold 
Rest 
:30 – :40 Hollow Hold or Hollow Rock 
Rest 
 
 
AMRAP in 10 Minutes
10 Reverse Lunge to Single Leg Deadlift ( 5 ea)
10 SA Push Press 
20 Box Jump, step down
10 SA Push Press 

Thursday, May 14, 2020

5 Rounds, on the 1:30

1) 12 Power Cleans
2) 50 Double Unders
3) 14 – 20 Overhead Walking Lunge ( w/ plate or DB’s)
4) Plank / :20 front, :20 Right side, :20 Left side
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 13, 2020

3 Sets 
10 – 12 Deficit Push Ups 
rest :60 
8 – 10/ Side  DB Cross Body Single Leg Romanian Deadlift 
rest 
10 – 12 Single leg Glute Bridge March 
rest 
 
 
4 – 6 Rounds, Every 2 minutes:
20 KB Swings 
6 Goblet Squat 
3 Burpees

Tuesday, May 12, 2020

AMRAP in 30 minutes 

400m Run/ 500m Row (2:00 – 2:30 easy)
6 Half Kneeling KB/DB Clean + Windmill Press
10 – 16 KB/DB Deadbug 
 

Monday, May 11, 2020

3 Sets 
8 – 10/ side  Bulgarian Split Squat @20×0
Rest :30 – :45 
 8 – 10 Lat Pullover (w/ plate or DB)
Rest 
:45 Wall Sit 
Rest 
 
 
6 Rounds
150m Run/Row OR :30 – :40 High Knee Skips 
10 Alternating DB Thruster
 
rest 3:00
 
6 Rounds
10 Alternating Reverse Lunge 

Sunday, May 10, 2020

Rest Day

or

3 x 800m Run
2:00 recovery

Try to maintain a 4 to 6 second deviation.

Saturday, May 9, 2020

4 to 5 Rounds 

12 – 16   Hang Split Snatch
200m Run (:30 out and :30 back)
15 – 20 Goblet Squats 
200m Carry – AHAP (weighed back pack, sandbag, Dball, Dumbbells, tire, fence post… be creative, tag us in photos!)
 

Saturday 9AM

Friday, May 8, 2020

3 Sets

8 – 10 / side Gorilla Row @20X1
Rest
8 – 10 / side Split Stance RDL @40×1
Rest
3 Rounds
:40 RKB Swings
:20 Rest
:40 Box Jump , Step Down
:20 Rest
:40 DU’s
:20 Rest
rest

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, May 7, 2020

3 to 4 Rounds

AMRAP in :90 
3 Burpees 
9 Air Squats 
 
Rest :90 
 
AMRAP in :90 
3 Burpees 
6 Curtsy Lunge to Lateral Lunge (3 each side)
 
Rest :90 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM