About Suzanne Bourgeois
Posts by Suzanne Bourgeois:
Sunday August 4 2013
9am Class
Bench Press w/ Bands
3 x 3 Wide Grip
3 x 3 Med Grip
3 x 3 Close Grip
4x
8 JM Press
Max set Band Pull aparts
3 rounds
1:00 Sledgehammer Swings
1:00 Strict Assisted Muscle Ups
1:00 Plank
10am Class
“To The Speedbump & Back”
10 Rounds for Time:
1 Power Clean 135/95
3 Hang Squat Clean
2 Push Press
30m Sprint
rest equal to work.
Saturday August 3 2013
Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.
Lifting Club today at 11:00
Box Squat w/ Chains
12 x 2
Good Mornings
4 x 8
AMRAP in 5:00
Row 150m
5 Burpess
rest 2:00
AMRAP in 5:00
Run 200m
10 KB Swings 55/35
Friday August 2 2013
Holiday Hours
Tonight – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.
Run “Derek’s Mile”
Rest 5:00 +
Tabata Intervals:
Pull Ups
Squats
Bike
Run 400m
No rest between Tabata intervals and the 400m run.
Thursday August 1 2013
Holiday Hours
Friday, Aug. 2 – No 7pm Class
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.
Skill Transfer Exercises
Power Clean
Work up to 1RM
3 x
Max set Ring Dip
:30 – 1:00 Weighted Plank
Wednesday July 31
Partner WOD
4oom Sandbag Zercher Carry
42 Pull Ups
42 HR Push Ups
42 Box Jumps
400m Farmers Carry 45/30
30 Pull Ups
30 HR Push Ups
30 Box Jumps
400m Farmers Carry 45/30
18 Pull Ups
18 HR Push Ups
18 Box Jumps
400m Sandbag Zercher Carry
Sandbag – each time you need to switch who carries the bag, you both do 5 Burpees.
One person working at a time on Pull Ups, Push Ups and Box Jumps – both partners complete each movement before moving to the next.
Monday July 29 2013
350m Row x 3
Rest 5:00+
AMRAP in 12:00
1 lap Lateral Sled Drag w/ Crossover
30 KB Swings 55/35
:30 Rest
Sunday July 28 2013
9am Class
9 x Power Clean Complex
1 High Hang + 1 Mid Thigh + 1 At Knee
Kneeling SA KB Press
4 x 6/arm
4x
12 Sandbag Bent Row
12 Band Lat Pull Downs
10am Class
5 Rounds
25 Cal Bike
8 Hang Power Clean 135/95
12 Lateral Hop over Burpees
Rest 2:00
Cash Out
3 X Hollow Body Max Hold
Saturday July 27 2013
Friday July 26 2013
High Hang Snatch
5 x 3
Snatch Complex from Blocks
9 x 1 High Pull, Flat footed + 2 Snatch
Snatch Deadlift
3 x 8
AMRAP in 6:00
20 DU’s
20 Sit Ups
Thursday July 15 2013
Tabata Mash Up
Sledgehammer Swings
Split Jump
Rest 2:00
Banded Russian KB Swings 55/35
Wall Ball 20/14
Weighted Side Plank
3 x :30 R/L
Tuesday July 23 2013
10 Power Clean 135/95
200m Run
Rest 2:00
10 Power Clean
400m Run
Rest 4:00
10 Power Clean
“The Bruce” (1252m) Run
Monday July 22 2013
Overhead Squat
Work up to a 1RM
Romanian Deadlift
3 x 8
3x
2 Rope Climb
10 GHD Sit Ups
10R, 10L Pistol Squats
Sunday July 21 2013
9am Class
Power Clean Complex
9 x 1 Mid Thigh + 1 Knee + 1 Floor
4x
1 Lap Sled Face Pulls
Max Set Banded Push Ups
1:00 Weighted Plank
800m Run
10am Class
7:00 AMRAP at each Station, 2:00 Rest btw
5 Pull Ups
10 Push Ups
15 Squats
150m Row
20 Du’s
6 Sandbag Hang Power Clean
Parking Lot Run
Saturday July 20 2013
Friday July 19 2013
Reps 15 – 12 – 9 – 6 – 3
Rest 2:00 – 1:30 – 1:00 – :30
Deadlift 225/155lbs
Hang Power Clean 40/35 DB’s
Burpee Box Jump w/o push up
Thursday July 18 2013
3 x 3 Split Push Press BN
3 x 3 Split Jerk BN
Split Jerk
Work up to 1RM
3x
Max Hold Tuck Position
15 Banded Tricep Push Down
Wednesday July 17 2013
3 Rounds for time:
30 Box Jump/Step Down
20 Pull Ups
10 Push Up Burpees
800m Run
Cash Out
3 x 15 GHD Sit Ups
Tuesday July 16 2013
Front Squat
Work Up to a 1RM
3x
16 (8R/8L) DB Bulgarian Split Squat to OH
8 Barbell Glute Bridge
4 rounds
15 Cal Bike
1 Lap Lateral Sled Drag
5 Hang Snatch 95/65
1:00 rest
Sunday July 14 2013
9am Class
Push Press
9 x 3
3x
Max set Wide Grip Pull Up
20 Single Arm DB Press (10R/10L)
3x
12 Straight Arm Lat Pull Down
20 Single Arm DB Row (10R/10L)
10am Class
Partner WOD
AMRAP in 10:00
1 Lap Seld Drag
10 Split Jumps
10 Sledge Hammer Tire hits (5R/5L)
Rest 3:00
AMRAP in 10:00
Suicide Run
10 Hang Power Clean to PP 40/25
10 Renegade Row (5R/5L)
Saturday July 13 2013
Reminder the BBQ is today! Address is at the front desk.
“The Chief”
5 x max rounds in 3:00on/1:00 off
3 Power Clean 135/95
6 Push Ups
9 Squats
Cash Out
Wighted Bridge
4 x :30
Friday July 12 2013
Snatch Balance
5 x 3
Snatch Complex from Blocks
9 x 1 High Pull, Flat Footed + 2 Snatch
4 x
10 SL KB Crossover RDL
10 Good Mornings
10 KB Cross Chop
Thursday July 11 2013
AMRAP DU’s in 3:00
Rest 5:00 +
3 Rounds, Score each round separately
30 Cal Bike
1 Length OH Walking Lunge 45/25
15 Deadlift 225/155
6 MU’s
Rest 2:00
Wednesday July 10 2013
Push Jerk
Work Up to 1.1. Max
Snatch Long Pull Complex
5 x 1
Mid Thigh + Below Knee + Floor
Tabata
Diamond Push Up
Pull Ups
Tuesday July 9 2013
For Time:
Run 200m
15 HSPU or Press 95/65
15 OHS 95/65
15 K2E’s
Run 400m
10 HSPU
10 OHS
10 K2E’s
Run 800m
5 HSPU
5 OHS
5 K2E’s
Monday July 8 2013
Sunday July 7 2013
9am Class
5 x Max Handstand Hold
4 x
8 – 10 Med Ball Power Drop
1 Length Sled Drag Row
1 Length Sled Drag Press
5 rounds AMRAP in :30 on :30 off
Burpee Pull Ups
10am Class
Partner WOD
Tire Flips
Burpees
SA Power Snatch 40/25
Jumping Pull Ups
Walking Lunge
KB Swings 55/35