Posted February 2, 2015 by Ryan Savard in WOD

A) Deadlift TnG
5 reps at 65%; R3M
5 reps at 75%: R3M
5+ reps at 85%; R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 5-7 reps.
+
15 min AMRAP:
– 15/12 cal row
– 10 box jump – SD (30/24”)
– 5 shoulder to overhead (155/105, 135/95, 95/65)

Posted January 30, 2015 by Ryan Savard in WOD

A) Build to a 1RM bench press in 10 min

20 min AMRAP:

– 20/16 cal row

– 10 burpees

– 5 heavy thrusters (185/115, 155/105, 135/95, 115/75, 95/55)

Posted January 29, 2015 by Ryan Savard in WOD

A) EMOM x 8 min

– 5 TnG power snatches (moderate to tough, perfect)B) EMOM x 12 min

E: Deadlift x4-5 reps TnG @ 65% 1RM

O: HSPU x5-8 reps

C) 3-4 banded sprints w/partner; R2M

Posted January 28, 2015 by Ryan Savard in WOD

A) Quickly build to a heavy 3 FS – 8 min

B) Clean pull cluster – 1.1.1 x 2 R10S/2-3M @ 110%+

C) Build to a heavy squat clean in 10 min

– go for it if feeling good

D) 2K row tester – aerobic build ups before

*strategy is to get faster each 500m with the average pace being your ideal 2K row

Posted January 27, 2015 by Ryan Savard in WOD

3 sets increase pace per set 80%, 90%, 100%

– 500m row

– 20 wallballs (20/14)

– 10 CTB pull-ups

– 15 burpees

– 60 DU

– 400 m run

rest 5-6 min

January 26-30 Programming Overview

Posted January 26, 2015 by Ryan Savard in Blog

We still have spots available for Monday’s testing. Please sign up HERE. We also are doing free before and after photos for those interested. If you are please sign up HERE.

The outline for Saturday’s nutrition seminar is located HERE.

This week’s programming:

Monday 1/26/15

A) Press – build to a 1RM in 10 min off rack

B) T2B tester (retest)

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time (50 Toes to rings)

Beginner T2B tester

– 50 v-up

C) 1 min AD – warm up

0-20sec @ 60%
20-40sec @ 75%
40-60sec @ 90%
R4-5M, then

1 min AD max cal

Tuesday 1/27/15