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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Thursday August 29 2013

Press
Work Up to a 1RM

4x
8-12 DB Roll Back Extension
20 Band Pull a Parts

AMRAP in 7:00
10 Cal Bike
5 C 2 B Pull Ups
20 Slam Balls 20/16

Post workout stretch

Post workout stretch

Wednesday August 28 2013

3 Rounds
400m Run
6 Power Clean & Jerk 155/110
12 Ring or DB Push Ups

Rest 5:00 +

3x
10 T 2 B
15 GHD Hip Ext

mamas

Tuesday August 27

Zercher Squat
Work up to a 1RM

Romanian Deadlift
5 x 5

5 x
DB Weighted Step Ups 10/leg
rest :30
20 Banded Russian KB Swings
rest :30

 

Oly Club

Oly Club

Monday August 26 2013

AMRAP DU’s in 4:00

Rest 5:00 +

Tabata

Farmers Carry 55/35

SDHP 75/55

Burpee w/o Push Up

Welcome Baby K to Mamas and Papas Class!

Welcome Baby K to Mamas and Papas Class!

Sunday August 25 2013

9am Class

Every :30 for 10:00, alternate between
3 Press @65%
3 Ring Dips

4 Rounds
2 Rope Climb
4 TGU 55/35
8 Strict K 2 E’s
16 Hang Power  Clean 45/30

10am Class

Partner WOD

50 Tire Flip – Jump in and out
100 DB Power Clean 45/30
150 Box Jump
60 Cal Row
20 Lengths Sled Drag

Saturday August 24 2013

4 Rounds for time:
400m Run
21 Wall Balls
15 Jumping Pull Ups
9 HR Push Ups

Just an easy warm up set.

Just an easy warm up set.

Friday August 23 2013

Back Squat w/ Bands
12 x 2

Good Mornings
4 x 8

3 x
Max Hold Chin Over Bar
1 Length Reverse lunge Sled Row

For time:
50 Russian KB Swings 55/35
50 Split Jumps

Hip opener

Thursday August 22 2013

Row 450 x 2

Rest 7:00 +

3 Rounds for time:
10 Shoulder to OH 135/95
20 Sledgehammer Swings
40 DU’s
Rest 2:00

Socks

Wednesday August 21 2013

Floor Press – Med Grip
Work up to a 1RM

Flat Bench DB Press
3 x 8

Weighted Pull Up
5 x 3

3 x Max Handstand Hold or OH DB Hold 40/25

Push Up

Tuesday August 20, 2013

AMRAP in 20:00

200m Med Ball Run 20/16
7 Strict Ring Dips
7 Power Snatch 115/ 75

Mark

Monday August 19 2013

Sumo Deadlift – moderate stance
Work up to a quality 1RM

Barbell Bulgarin Split Squat – back rack
3 x 8/leg

3 sets
30 Laying Band Led Curls
10 Med Ball Sit Up Exchange
10 Superman – 2 sec hold

400m Sled Drags

400m Sled Drags

 

Sunday August 18 2013

9am Class

Press
9 x 3

Strict Pull Up – med grip
3 x max set

3 sets
10/ Kneeling SA Press
10/ SA DB Row
1 Lap Scarecrow Drag
10 GHD Sit Ups

If you are participating in Murph, run Derek’s Mile after class.

10am Class

2 rounds
30 DU’s
30 KB Swing 55/35
30 Box Jump
Rest 1:00

Run 8oom
Rest 2:00

2 round
30 DU’s
30 KB Swing 55/35
30 Box Jump
Rest 1:00

Run Derek’s Mile

Saturday August 16 2013

Reminder – Oly lift at 11am

Box Squat w/chains
10 x 2

Deadlift w/bands
8 x 1

3 Rounds
15 Cal Bike
1 lap Backward Sled Drag
1 Lap Lateral Crossover Sled Drag
1:00 Plank

Dynamic Effort Lower - Banded Back Squat

Dynamic Effort Lower – Banded Back Squat

Friday August 16 2013

“Chelsea”

On the minute for 30 minutes

5 Pull Ups
10 Push Ups
15 Squats

Derek

Thursday August 15 2013

Oly Lift tonight at 7pm.
Boxing starts up again next week.

Bench Press – med grip
work up to 1RM

3 sets
8 – 12 JM Press
8 – 12 Scarecrow Ring Row

3 Rounds
Max set Diamond Push Ups
20 Mountain Climbers
20 Med Ball Russian Twist

bike

Mamas and Papas Intro to CrossFit Course

Mamas and Papas Intro to CrossFit Course

Bring the kids!    August 19th     50 – 320 Circle Drive, St. Albert

More

Wednesday August 14 2013

4 Rounds
:30 DB Front Squats 45/30
Rest :15
:30 Box Jump
Rest :15
:30 Push Press 75/55
Rest :15

Rest 5:00 +

Row 400m x 2

Derek

Tuesday August 13 2013

1 1/4 Back Squat
5 x 1.1.1.

4 sets
8 Seated Good Morning
1 Lap Sled Drag Lateral Shuffle

3 sets
:30 – :60 Plank Hold From Rings
10 Strict Knees to Elbows
10 GHD DB weighted Hip Extension

For everyones safety...

For everyones safety…

Monday August 12 2013

3 Rounds

20 Cal Bike
10 Burpees
Rest = Work

12 Kipping Pull Ups
10 DB Thrusters 40/25
Rest = Work

10 Deadlift @ 60% 1RM
400m Run
Rest = Work

DB Press

Sunday August 11 2013

9am Class

Bench – Close Grip
9 x 3

4x
8 Seated DB Shoulder Press
8 Thumbs Down Rear Delt Flys

4x
8 – 12 Banded Push Ups
8 – 12 Med Ball Power Drop

10am Class

AMRAP in 10:00
3 Muscle Ups
6 H. Power Clean 95/65
3 Strict Press

Rest 5:00

AMRAP in 10:00
3 Wall Walks
6 Cal on Rower
3 Sandbag Get Ups

Saturday August 10 2013

Reminder – 11am  Oly Lift

3 Rounds
400m Sled Drag
3 Rope Climb
Rest 2:00+

4 Rounds
5 Tire Flips – Jump in and out
1 Lap Bottoms Up Kettlebell Carry
Rest 2:00+

Equipment

Friday August 9 2013

Box Squat w/ Chains
12 x 2

6 Sets
1 Length DB Weighted Lunge – Front Rack
1 Length Death March
7L / 7R DB Cross Chop

Travel the width of rubber floor for each length.

Briana - powerful sprints

Briana – powerful sprints

Thursday August 8 2013

Reminder Boxing coach Karen-Ann is away.
Tonight 7pm is a CrossFit Class.

Next Thursday 7pm is Oly Lift Class

AMRAP in 7:00

12 Sandbag Power Clean
6 Lateral Hop over bag Burpees (no push up)
3 TGU 55/35

Rest 3:00

AMRAP in 7:00
12 Squats
6 T 2 B
3 Manmakers 35/20

Rest 3:00

Run “Derek’s Mile” at 80% RPE

Mamas n'Papas

Wednesday August 7 2013

3 x
Max Reps Strict Pull Ups
Max Reps Push Ups
2:00 Rest

3x
Max Hold Tuck Position
Max Hold Overhead DB Press 45/30
2:00 Rest

4 Rounds, score each round separately.
Suicide Run
8 Hang Power Clean to Push Press 45/30
1:00 Rest

Farmers Carry

Tuesday August 6 2013

8 x :30 on / :30 off for each

DU’s

KB Swings 55/35

Wall Balls 20/16

Row

Spencer

Monday August 5 2013

Holiday Hours
Monday, Aug 5 – Classes at 8 & 9:15. Added a 10:15 Mamas n’Papas. No evening classes.

Pause Front Squat
Work up to a heavy set of 3

AMRAP in 7:00
20 Box Jump
15 Ball Slams
10 Sit Ups
1 Lap Backward Sled Drag

Partner WOD box jumps

Partner WOD box jumps

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

Cory

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.

Partner WOD set up hullabaloo

The hullabaloo before partner WOD.

 

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

sledgehammer