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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Friday, February 7, 2020

Back Squat
18 x 2

Bent Over Barbell Row
3 x 10

Split Stance RDL
3 x 10

Thursday, February 6, 2020

Partner WOD!
12 rounds for time:
8 Wall Balls 20/14
8 KB Swings 70/55
8 Pull Ups
Lap Prowler Push

Wednesday, February 5, 2020

Press

3 Rounds 
20 Cal Bike
20 Alt DB P snatch
Rest
3 Rounds
10 DB Push Press
15 DB Hang Squat Cleans

Tuesday, February 4, 2020

Sumo Deadlift

Split Squat
3 x 8

Seated Band Leg Curls
100

Monday, February 3, 2020

1 Round, for time:
250m Row
20 Hang Power Clean
250m Row
20 Hang Power Clean
60 DU’s
10 Burpee Box Jump
60 DU’s
10 Burpee Box Jump
250m Row
15 Push Jerk
250m Row
15 Push Jerk
60 DU’s
10 Bar MU
60 DU’s
10 Bar MU

Sunday, February 2, 2020

Bench Press
3 x 8

EMOM for 10 minutes
Even – 8 Dips
Odd – T2B

Saturday, February 1, 2020

AMRAP in 30 Minutes:
12 Push Ups
12 KB Snatch
6 KB Press
12 KB Lunge
200m Run
Rest

Friday, January 31,2020

Back Squat
15 x 2 

5 Rounds
4-6 Tall Box Jump Step Down
Lap Prowler Push
Rest

Thursday, January 30, 2020

4 Rounds, OTM
1- 8 Hang Power Clean
2- 50 DU’s
3- 4 Push Jerk
4- Bear Crawl Sled Drag
5- Hollow Rock
6- Rest

Wednesday, January 29, 2020

Floor Press


“Amanda’s Thirsty Thirty”
30 Cal Bike
30 Pull Ups
30 Deadlifts
30 Dips
30 Box Jumps
30 Burpees
30 Wall Balls
30 Cal Row

Tuesday, January 28, 2020

Week 1 of our 12 Powerlifting Cycle

Back Squat

2 x
30 KB Deadlift
Rest
10 KB Swings
Rest

Tuesday and Thursday 1:00PM Class – remember to sign in online before 10AM same day if would like to attend.

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What are the big differences between a high bar vs low bar back squat? Let’s break it down.??? . When you pull yourself under the bar, a low bar technique places the bar directly over the posterior deltoid (just under the bony ridge that runs across the scapula). A high bar technique on the other hand positions the bar on top of the trap muscles.? . This small difference in position separated by only a few inches changes the movement such that the low bar technique brings out a more inclined chest compared to the more vertical high-bar lift.? . When comparing the biomechanics of these two lifts, the high-bar technique has a slightly longer moment arm at the knee compared to the low-bar lift, meaning the high-bar lift places more torque and the knee joint. This is conversely why low-bar lifters are often able to lift more weight comparatively as there is more leverage shifted from the knees to the stronger hips during the movement.?? . Some people will feel more comfortable with a hybrid between the two that places the bar in between the classic low and high positions. Regardless of which technique you chose to use, make sure you keep your core braced, back tight and your body in balance with the bar over the mid foot.? . To learn more about the science between the different squat techniques, check out the blog article linked in my bio? . Shout out to @quadslikerobb for the collaboration in making today’s post & to @3d4medical with the Complete Anatomy app for the visual of the body?? ___________________________________________ This is the 177th #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Monday, January 27, 2020

Teams of 3

AMRAP in 15
5 Pull Up
5 Man Makers

Rest

AMRAP in 15
Row max meters

Sunday, January 26, 2020

3 Sets, OTM
Turkish Get Up – R
Turkish Get Up – L
DU’s
10 Supine Row

5 Rounds
10 DBL KB Jerk
5 Burpees
1 Lap KB Carry
5 Burpees
Rest

Saturday, January 25, 2020

5 Rounds

:30 HSPU
Rest
:30 Row / Bike
Rest
:30 T2B
Rest
:30 Power Cleans
Rest

Friday, January 24, 2020

4 Sets
2 Rope Climbs
Rest
7 Thrusters
Rest 2:00

21 , 15, 9
Alternating DB Power Snatch 
Push Ups

Thursday, January 23, 2020

Partner WOD!

AMRAP in 10:
100 DU’s
60 Squats
 
AMRAP in 10:
4 Laps Farmers Carry 
40 Sit Ups
 
AMRAP in 10:
4 Laps D Ball Carry 
30 Box Jump
 

Wednesday, January 22, 2020

3 Sets

10 Bench Press
20 Sandbag Walking Lunge

 
3 Rounds
21 Cal Bike
12 Burpees
6 Muscle Ups
 
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A Breakdown of the Self-Spot Strict Muscle-up: ______________________________________________________ We use this progression in our @thegymnasticscourse Seminars as a progression for strict muscle-ups. It is also a great teaching tool to help athletes understand the movement pattern and strength requirements for the Strict Muscle-Up. •••• The pull to push: The objective here is to get the rings as low as possible so that as you’re transitioning you are coming Over the top and around versus straight up through the rings. The pull gets the rings below the chin. The push down on the rings gets them to the sternum. The rings should be in contact with the body and the body at an angle. The transition: The shoulders move around and over the top of the rings to the receiving position, the bottom of a ring dip. The chest should be tall with shoulder stacked on hips and head up with eyes looking to the horizon. Head/eyes should NEVER be looking toward the ground. This will cause the chest and shoulders to drop lower than you want to catch. Therefore, creating more work out of the dip or catching too low and missing the transition all together. The control decent to transition: When working the strict, the movement does not end with the lockout of the dip. For better strength and awareness, you want to work the decent as well. Coming down to the bottom of the dip, the feet are back behind the hips. The shoulders drop back behind the rings (body at angle). The rings stay close to the body and as you’re dropping the shoulders back you have to be PUSHING down on the rings. The start and finish position is with the shins and top of the foot flat on the ground, butt resting on calves and the body is directly under the ring attachments and knees in front of the rings. •••• @karhustrength @crossfittraining #thegymnasticscourse #strictmuscleup #muscleup #crossfit

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Tuesday, January 21, 2020

3 Sets
6 Romanian Deadlift
Rest
6 / Landmine Press
Rest

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday, January 20, 2020

3 x Every 3 minutes on the minute:
1- 10 Toes to Bar + 50 DU’s
2- MB Clean + Shuttle Run
3- 20 DB Box Step Overs
4- 400m Run or 500m Row

Sunday, January 19, 2020

3 Sets

10 DB Bench Press
Rest
Lap KB Front Rack + Suitcase  Carry
Rest
4 Rounds
12 Dumbbell Thrusters
3 Lengths Prowler Push
Rest

Saturday, January 18, 2020

AMRAP in 30

Run 400m
10 Strict HS Push Ups
15 Burpee Box Jump Overs
20 Cal Bike
25 DU’s
30 Cal Row
*WOD Courtesy of Invictus Masters June 2019.

Friday, January 17, 2020

Snatch
1RM

Clean & Jerk
1RM

Novice or not testing:

3 Sets
8 RDL
20 Reverse Lunge
Plank

4 Rounds EMOM
1- Bike
2- 20 Ab Mat Sit Ups
3- Sled Drag
4- Push Ups

Thursday, January 16,2020

AMRAP in 20 min:

400m Row
Then 4 rounds:
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Jerk

* Snatch and C& J tomorrow –  Rest or deload if testing.
*1:00PM Reminder – sign in online before 10AM if your are attending.

Wednesday, January 15, 2020

Push Press
1 RM

AMRAP in 4
10 Push Press
10 C2B
Rest
AMRAP in 4
10 Box Jump Step Down
5 Renegade Row

Tuesday, January 14, 2020

Front Squat
1RM

For Time:
12 Laps DBall or Sandbag Carry
3 Burpee Over Ball/ Bag on Every minute

Monday, January 13, 2020

5 Rounds
2 Laps Farmers Carry
10 DBL KB Deadlift
20 KB Swings
10 KB Walking Lunge
20 Wall Balls
Rest

Sunday, January 12, 2020

3 Sets
8 SA Seated Press
Rest
10 Reverse Grip Barbell Row
Rest
Length Sled Face Pull
Rest

Teams of 2, Complete 10 Rounds:
3 Burpee to Target
6 DB Power Snatch
9 Cal Bike

Saturday, January 11, 2020

3 Rounds for Time:

21 Power Cleans
400m Row
Plank = to row time
WOD courtesy of CrossFit.com

Friday, January 10, 2019

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Sets
15 GHD Hip Extension
8 DB Lateral Lunge

Thursday, January 9, 2020

AMRAP in 6
1 Length DBall Carry
3 x  DBall to Shoulder + Squat
Rest
AMRAP in 6
45 DUs
15 AB Mat sit ups
Rest
AMRAP in 6
5 HSPU
7 Box Jump