- Part 2

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!

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

Thursday, June 4, 2020

4 Rounds for Time

400m Run

20 SA KB Split Snatch

100m Farmers Carry

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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!

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

Sunday, May 24, 2020

Rest Day!

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

By Suzanne Bougs WOD

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!

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

By Suzanne Bougs WOD

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

View this post on Instagram

Time to flannel up! Holiday Monday Hero WOD “Lumberjack 20” 9AM… at the park!!! . . . Bring your own equipment (DB(s), KB(s), Sandbag, D-Ball , yoga mat) Wear plaid Stay 2m apart Message me to find out which park and so I can organize the workout stations. Follow AHS guidelines and protocols on outdoor activities and gatherings.

A post shared by CrossFit Edmonton (@crossfitedmonton) on May 17, 2020 at 6:11pm PDT

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

By Suzanne Bougs WOD

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.