About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Thursday, November 15, 2018

Partner WOD!
AMRAP in 25 min
10 Burpees
20 OH Walking Lunge
60 DUs

Wednesday, November 14, 2018

Jerk BNK
5 x 3

AMRAP in 10:
10 Ring Row
15 Air Squats

Tuesday, November 13, 2018

Dip Clean
5 x 3

Front Squat
3 x 3

Seated Hamstring Curls
3 x 25

Monday, November 12, 2018

3 Rounds, 1 min at each station:
5 Sand Bag Squat Clean + Burpees
Kettlebell Swing
Box Jumps

Saturday, November 10, 2018

No classes on Sunday.
Regular hours for Monday.

In Teams of 3, with one partner working at a time:

AMRAP in 10 min
5 Pull Ups
10 Push Ups


AMRAP in 10:
10 Jump Lunge
3 Lengths Sled Drag

Rest 4 min

AMRAP in 10:
15 Russian KB Swings
5 Squat Thrust

Friday, November 9, 2018

Mid-Hang Clean
5 x 3

Halting Clean Deadlift
5 x 3 reps

Lateral Lunge
4 X 8 /leg

Thursday, November 8, 2018

3 rounds not for time:
10 Roll to candlestick
3 Wall Walks

“Deconstructed Mapmaker”
10 Manmakers
10 Squats
10 Push Ups
10 Squats
10 Plank DB Rows
10 Squats
10 DB Deadlift
10 Squats
10 DB Hang Power Cleans
10 Squats
10 Press or Push Press
10 Squats
10 Manmakers

Wednesday, November 7, 2018

Split Jerk BNK
5 x 3

50 – 40 – 30 – 20 – 10
Cal Row
Sit UPs

Tuesday, November 6, 2018

High Hang Snatch
5 x 3

Halting Snatch DL + Finish
5 x 3

Bulgarian Split Squat
4 x 8/Leg

Monday, November 5, 2018

3 Rounds, E3MOTM

15 Slam Balls + 50 DUs

5 Burpees / Med Ball Clean
+ Med Ball Shuttle Run

30 Box Jump Overs (most people will jump on , jump/step over)

400m Row or 400m Run

Sunday, November 4, 2018

Push Press
9 x 2
AMRAP  15:
9 Strict HSPU
12 Toes to Bar
1 Lap  Bear Hug Carry

Saturday, November 3, 2018

“Puffy Nipples”
4 Rounds
20 Body Weight Back Squats
400m Run

WOD courtesy of Hybrid Athletics

Friday, November 2, 2018

Mid-Hang Snatch
5 x 3

Halting Snatch DL + Finish (hip)
5 x 3

Barbell Lunge
4 x 8 reps

Thursday, November 1, 2018

4 Rounds not for time:
6 KB Front Squats
:60 Captain Morgan


AMRAP in 5
Length Farmers Carry
10 Burpees


AMRAP in 5
4 D.Ball to Shoulder – AHAP


Wednesday, October 31, 2018

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Tuesday, October 30, 2018

5 Rounds for time of:
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

Or, choose your own adventure:

Work up to the heaviest barbell complex for the day.


Heavy DT
@ 205/ 145


Double DT
@ 10 Rounds

Wednesday’s WOD is Happy Halloween FGB!

Monday, October 29, 2018

1 Round for time:
50 SA DB Hang Power Snatch + Thruster
75 Box Jumps
25 HR Push Ups
100 Russian KB Swings
25 HR Push Ups
75 Cal Row
50 SA DB Hang Power Snatch + Thruster

Sunday, October 27, 2018

Press + Push Press + Push Jerk
3 x Max Reps

AMRAP in 10 Minutes:
6 Burpees
12 Kettlebell Cleans
24 DUs

Saturday, October 27, 2018

Teams of 3, AMRAP in 25 Minutes
250m Row
10 Thrusters
5 Slam Balls

Friday, October 26, 2018

Bench Press


* if you are in at 7:15pm Open Lift to test some or all lifts, the coach is off at 8:15 so you will need to manage your hour accordingly.

Not Testing

4 Rounds
6 Deadlifts
4  Sandbag TGU

3 Rounds
6 Strict Pull Ups
12 Strict Press
24 Box Jumps


Next Wednesday, Fight Gone Bad all day. Wear costumes!

Thursday, October 25, 2018

AMRAP in 20
Row 250 or Run 200m
20 KB Swings
40 DUs

* REST today or DELOAD at 60 – 70% RPE if testing tomorrow.

Wednesday, October 24, 2018

Power Clean

Back Squat

Not Testing:
Power Clean
5 x 3

For Time:
3 – 6 – 9 – 12 – 9 – 6 – 3
Hang Power Clean
Bar Facing Burpee

Barbell Cycling Strategies: Ground to Overhead

Tuesday, October 23, 2018

Deload or 1 x 5

4 Rounds
12 Toes to Bar
20 MB Russian Twist
1 Length Sandbag Drag Bear Crawl

1000m Row

Monday, October 22, 2018

8 Rounds of :30on / :30 off

Box Jumps
Strict Pull Ups
DB OH Walking Lunge 45/30 per hand
Push Ups

Does your Push up look more like a spine stretch?

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GET YOUR BACK ALL BENDY . Spine extension movements can be hit or miss for people. Some people tolerate them well while others feel a bit achy. The key to it is making sure that you don't push into it too much too soon. . ?The reason for this is that when we go into extension, we increase the pressure on our facet joints of our spine. There's nothing wrong with that by any means and for some athletes who find themselves there repetitively, like gymnasts for example or powerlifters with large arches, getting some exposure there and building some tolerance to the position can be great prehab. . But you have to ease in. Think about it like your hips in a squat. If you do tons of squat volume with heavy weights and you're not ready for that, you can get pinchy hips. Same thing here. Prepare first.? . So start with your hands out in front of you and find a comfortable level. When I first started, I had my hands clear in front of my head. Now I can quite a ways back. And that's what you'll do. Work back over time and you'll make your back more flexible as you go. . Tag a friend who needs to work their back and share the wealth! . #Prehab101

A post shared by Dr. Jacob Harden (@dr.jacob.harden) on

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HOW TO INCREASE YOUR CHANCES OF SUCCESS . The push up is a goal for many people, and often a hard one to obtain. But it doesn't have to be. You just need a proper progression to get it.? . ? Anytime you build a progression, the more steps you can build between your starting point and your goal, the more likely you are to succeed. Because having "micro-wins" and being able to take baby steps will add up to big gains in the end. It doesn't mean that you have to use every baby step or that you can't progress faster, but having that option there really improves your chances of success. . It's for this reason that I'm not a huge fan of the knee push up as the progression to full push ups. Because it's just one step and that means you may be working at the knee push up forever and still lot build the strength needed for a full one. So when I build a push up progression, I like to start with an incline, where we can get micro progress by lowering down. Then we can move to eccentric push ups and finally to full push ups. We might even do a band assisted push up in between with a band attached to the pull up bar for an assist. . So follow that principle. ?? Build your micro progressions that build into a lot of progress. That applies for both performance and rehab. Because with each baby step you add, the more you increase your chances of success. . Tag a friend who wants to get their first push up and share the wealth! . #Prehab101

A post shared by Dr. Jacob Harden (@dr.jacob.harden) on

Sunday, October 21, 2018

1 Clean Pull + 1 Power Clean
6 sets

AMRAP in 10
10 Slam Ball
15 Air Squats

Saturday, October 20, 2018

Every 4 minutes for 8 rounds:
18 Cal Row
12 American KB Swings
6 Burpees

Friday, October 19, 2018

Testing next week.
Wednesday: Power Clean and Back Squat
Friday: Bench and Deadlift
Or all 4 during 7:15pm open lift on Friday

Back Squat

AMRAP in 5 Min
6 Deadlift
9 Push Ups
12 Box Jumps

Thursday, October 18, 2018

EMOM for 12
3 Lengths Laps KB Front Rack Carry
5 Pause Kipping Pull Ups
40 second Hollow Hold

4 Rounds, 3 min
400m Row or Run
Max Reps Wall Balls

Wednesday, October 17, 2018

3 sets of:
2/ Arm Turkish Get Up
P Lot S.Bag Farmers Carry

Parking lot WOD outside while we can!
8 Rounds:
6 Sandbag Power Cleans
Fire Hydrant Run

Tuesday, October 16, 2018

Front Squat

Romanian Deadlift
4 x 8

Weighted Step
4 x 12