About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Monday, December 9, 2019

3 Rounds


7 Hang Power Clean
5 Dips

Weighted Shuttle Run

Sunday, December 8, 2019

Push Press
5 x 5

AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s

Saturday, December 7, 2019

(17.1) For Time:

10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Overs
20 DB Snatch
30 DB Snatch
40 DB Snatch
50 DB Snatch
*20 Minute Time Cap
*Can complete in partners with one person working at a time.

Friday, December 6, 2019

Segment Clean
10 x 3

Back Squat
3 x 1

GHD Hip Extension
3 x 20

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I get asked a lot about improving wrist flexibility—in most cases the wrists are fine and it’s instead an issue of shoulder mobility or just incorrect positions. But just in case, here’s my take on improving wrist flexibility. First, before you do any wrist stretches, shake out your hand and wrist well, then grab your hand and pull it straight out from your forearm to decompress all the carpals. This will help you actually stretch instead of just jamming all those small bones together. Some of you may also find you get a jamming sensation near the outside of your wrist. Grab your wrist with your middle finger right over that bony protrusion and squeeze a few times to get the end of the ulna moving a little. The wrist and finger flexors are going to be tight in weightlifters, so this is where you’re going to spend most of your time. Push the fingers back first to get both the finger and wrist flexors. After that, push just the hand and relax the fingers to hit just the wrist. Stretch with both a bent and straight elbow. You can do straight arm stretches on a wall, the floor or a bar. While they’re likely not very tight, it’s a good idea to gently stretch the extensors as well. Simply reverse the flexor motions—push against the fingers, then just the hand. You can also get a little rotation by pushing against the thumb side while in a flexed position. Finally, throw in some ulnar deviation with the thumb gripped inside the fist, and also move into some wrist flexion while holding that deviated position. Tag some buddies who are too tense. #mobility #flexibility #wristmobility #wristflexibility #weightlifting #catalystathletics #garagemind #usaw #iwf @earthfedmuscle

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Thursday, December 5, 2019

3 sets

8 Strict Pull Ups
:40 Handstand Walk or Hold
AMRAP in 15 min:
Lap Farmers Carry
10 Push Ups
20 Ab Mat Sit Ups
30 DUs
Tues/ Thurs 1PM – reminder to sign in by 10AM.

Wednesday, December 4, 2019

Power Clean & Jerk

10 Rounds, on the 2 minutes:
200m Row
6 G2 OH

Tuesday, December 3, 2019

Snatch Balance + Overhead Squat

3 x
10 Bent Over Barbell Row
10 Ab Wheel Rollout

*other options for OHS… see you at 6am Colin.

Monday, December 2, 2019

Partner WOD!

AMRAP in 25 minutes, teams of 2 or 3:
50 Wall Balls
30 No Push Up Burpees
50 Med Ball Walking Lunge
30 Lengths Prowler Push

Sunday, December 1, 2019

Power Clean + Push Jerk
8 x 1

For Time, 10 down to 2 reps of:
Slam Ball
Box Jumps

Saturday, November 30, 2019

2 Rounds
5 min: Row
4 min: 10 DBL KB Deadlift + 5 Squat
3 min: 15 DUs + 5 Pull Ups
2 min: Strict HSPU
1 min: rest

Friday, November 29, 2019

Snatch Pull + Snatch + OHS

Off blocks
Back Squat
3 x 3
Single Leg Deadlift
4 x 10

Thursday, November 28, 2019

3 Sets
12 Push Ups
8 Toes to Bar

5 Rounds
15 KB Sumo Deadlift High Pull
10 Goblet Box Step Up
5 Burpee

Wednesday, November 27, 2019

Strict Press
2 x Max Reps Push Press

AMRAP in 12 Minutes
15 Wall Balls
Lap Sandbag Carry
60 DUs

Tuesday, November 26, 2019

2 Hang Clean + 1 Front Squat

2 Clean Segment Pull + 1 Clean Pull

3 sets
20 Lying leg Curls
10 Single Arm DB Row

Monday, November 25, 2019

AMRAP in 20 min:

5 HR Push Ups
10 Ring Rows
15 Hollow Rocks
20 KB Complex

Sunday, November 24, 2019

3 Sets
6 Muscle Ups
Length HS Walk
40 DUs

Push Jerk
5 x 2
Split Jerk
6 x 1

Tabata Row for meters

Saturday, November 23,2019

8 Rounds

10 Box Jump
10 G to OH
3 Lengths Prowler Push

Friday, November 22, 2019

Clean Pull + Clean + Front Squat , Off blocks

Back Squat

Split Stance RDL

Thursday, November 21, 2019

AMRAP in 10
2 Sandbag TGU
10 SB Back Squat

AMRAP in 10
8 SA KB Push Press 55/35
8 KB Walking Lunge
12/9 Cal Row

Wednesday, November 20, 2019

Weighted Pull Up

For Time:
30 Devils Press
30 Dips
30 Deadlift

Tuesday, November 19, 2019

Snatch Balance + Overhead Squat

600m Row
AMRAP in 5 min:
Power Snatch
150 DUs

Monday, November 18, 2019

3 Rounds :40 on/ :20 off
DB Box Step Over
DB Bear Crawl
Sled Drag
Wall Balls

Sunday, November 17, 2019

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls

Saturday, November 16, 2019

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

Friday, November 15, 2019

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

Thursday, November 14, 2019

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

Wednesday, November 13, 2019

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

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The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. . When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. . The goal is to keep these three points in that line throughout the dip and drive. This maintains the balance of the system over the foot and ensures the bar trajectory is up and slightly back. . The only way this is possible is by performing the dip by bending only at the knees—sitting the hips back will redirect the drive of the bar forward and move the body backward as you push under. . Don’t confuse this as meaning that the pelvis should roll under or the hips slide forward. The spine should be neutral and the pelvis should maintain its orientation. Lock this trunk position in with pressurization and active muscular tension. . Balance near the back off the foot while maintaining full foot contact with the floor—don’t shift so far back that the toes lift off the floor. . Widening the stance and turning the feet out more to move the knees out more can make maintaining this vertical position easier, especially if you have longer legs and a deeper dip. Just don’t turn out so much that your area of balance is excessively reduced. . Practice the proper motion and balance with pause jerks and jerk dip squats. . Tag a friend who’s convinced they’re going to be the one who can make sitting back in the dip work. . Videos by @hookgrip and @atginsta . #jerk #dip #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

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Tuesday, November 12, 2019

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

Sunday, November 10, 2019

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run


AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

Saturday, November 9, 2019

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run