Programming: Nov. 18-24

Posted Nov 20 2024 by Ryan Savard

Monday 11/18FitnessA) E4M x 4 sets:– 8-12/side half kneeling landmine presses– 12 alternating DB goblet hold weighted step-ups– 20 sec top of ring row holdB) E3M x 4-7 sets:– 12/9 or 10/7 cal row– 6 DB hang power cleans + push press– 8-12 wallballs Performanc[...]

Programming: Nov. 11-17

Posted Nov 12 2024 by Ryan Savard

Frost & Flow: Rowing for RecoveryAbout This EventRegister here: https://secure.qgiv.com/…/generaldo…/event/frostandflow/EDCF family, please join us on Saturday, December 7th for our charity event benefitting The Magdalen House, a nonprofit organization helping individuals w[...]

Programming: Nov. 4-10

Posted Nov 06 2024 by Ryan Savard

Monday 11/4Fitness & PerformanceA) E4M x 4 sets:– 8-12 1&¼ DB bench press (pause on ¼ rep)– 2-4 negative OR 4-8 weighted supinated pull-ups– 8-12 BB hip thrusts off bench w/ pauseFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 4 up/down DB devil cleansEven: 12/9 cal row + 8-[...]

Programming: Oct. 28 – Nov. 3

Posted Oct 28 2024 by Ryan Savard

Monday 10/28FitnessA) E2M x 8 setsOdd:– 8-12 BB strict overhead presses– 8-12/side half kneeling banded high row w/ side bend (L)Even:– 8 heavy goblet squats w/ pause– 8-12/side half kneeling banded high row w/ side bend (R)B) E3M x 5-8 sets– 12/9 cal row– 9-12 wa[...]

Programming: Oct 21-27

Posted Oct 22 2024 by Ryan Savard

Monday 10/21Fitness & PerformanceA) E4M x 4 sets:– 8/side SL wall assisted KB Romanian deadlifts– 8-12 DB incline press @ 3011 tempo– 8-12 tough ring rows*Scale RDLs w/ foot on floor (kickstand style)FitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 10-15 RKB swingsEven: 12/9 cal ro[...]

Programming: Oct. 14-20

Posted Oct 15 2024 by Ryan Savard

Monday 10/14Fitness & PerformanceA) E4M x 4 sets:– 8/side KB split squats (rear foot elevated or regular)– 12-16 DB floor press w/ pause– 2-4 negative pull-ups OR 4-8 strict/weighted pull-upsFitnessB) E3M x 4-8 sets:– 12/9 cal row– 9 double KB deadlifts– 9-12 [...]

Programming: Oct. 7-13

Posted Oct 09 2024 by Ryan Savard

Monday 10/7FitnessA) E2M x 8 setsOdd sets:– 8-12 BB strict press– 8-12/side SA DB bent over rowEven sets:– 8-12 heel elevated goblet squats w/ pause– 8/side wide stance banded pallof pressB) 5 rounds for time:– 200 or 400m bike– 10 DB push press– 10 RKB swin[...]

Programming: Sep. 30 – Oct. 6

Posted Oct 01 2024 by Ryan Savard

Monday 9/30Fitness & PerformanceA) E3M x 5 sets:– 5 bench press @ 3111 tempo– 10 tall kneeling banded lat pull-downs– 5 prone YWY’s (w/ 2.5s or 5s if able)FitnessB) E2M x 8-12 sets:Odd: 12/9 cal row + 6-9 dips + 3 up/downsEven: 12/9 cal row + 12 RKB swings PerformanceB) [...]