Programming: Jan. 20 – 26

Posted Jan 20 2025 by Ryan Savard

Vote us Best Gym in East Dallas for 2025!Monday 1/20FitnessA) E2M x 8 sets (4 each)Odd: – 8-12/side SA DB bench pressEven: – 8 double KB pause front squats– 8-12 tall kneeling banded lat pull-downsB) E3M x 5-8 sets:– 12/9 cal row– 6 double DB hang power snatch[...]

Programming: Jan. 13-19

Posted Jan 14 2025 by Ryan Savard

Monday 1/13Fitness & PerformanceA) E4M x 4 sets:– 8/side KB SL b-stance RDLs– 8-12 DB incline press– 8-12 bent over BB rowsFitnessB) E5M x 3-5 sets:– 400m run– 12 SA DB hang power cleans (6/side @ 50/35)– 8 DB goblet hold or prisoner reverse lunges– 24 s[...]

Programming: Jan. 6-12

Posted Jan 07 2025 by Ryan Savard

Monday 1/6FitnessA) E3.5M x 5 sets:– 8-12/side SA DB overhead press (standing)– 8/side KB curtsy lunges (goblet hold)– 8-12 bent over BB rowsB) E3M x 5-8 sets:– 12/9 cal row– 12 alt DB hang power snatches– 9 air squats– 6-9 lemon squeezesPerformanceA) E3.5M [...]

Programming: Dec. 30 – Jan. 5

Posted Dec 31 2024 by Ryan Savard

Monday 12/30A) E2.5M x 8 sets:– 3 front squats*Sub double KB front squats w/ 3111 tempoAfter odd sets– 8-12 DB floor press w/ pauseAfter even sets– 8-12 L-seated banded rowB) 6 rounds for time:– 200m row or 400m bike– 6 DB hang squat clean thrusters– 24 single und[...]

Programming: Dec. 23-29

Posted Dec 27 2024 by Ryan Savard

Monday 12/23FitnessA) E2M x 8 setsOdd:– 8-12/side half kneeling DB pressEven:– 8-12 banded spanish squats– 4 DB batwing rows w/ 6 count pauseB) 4 rounds for time:– 400m run– 12-9-6-3 double DB hang power clean + push press– 36-27-18-9 single unders or lateral hops[...]

Programming: Dec. 16-22

Posted Dec 16 2024 by Ryan Savard

Monday 12/16FitnessA) E4M x 4 sets:– 8 deadlifts– 8-12/side lean away DB delt raises– 8/side banded pallof pressB) E5M x 3-5 sets:– 400m run– 12 plate ground to overhead– 10 plate or prisoner lunges– 8 hanging knee raisesPerformanceA) E4M x 4 sets:– 8 [...]

Programming: Dec. 2-8

Posted Dec 03 2024 by Ryan Savard

Sign up and come row with us or donate here.Monday 12/2A) E4M x 4 sets:– 8 front squats – 16 alt. tall kneeling DB piston press– 16 alt. KB gorilla rowsB) 12 min AMRAP:– 1 DB thruster – 3 hanging knee raises– 15 single unders*Add one thruster every round[...]

Programming: Nov. 25 – Dec. 1

Posted Nov 27 2024 by Ryan Savard

Monday 11/25Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 3011 tempo– 6-12 dips (weighted or scaled as needed)– 8-12/side bent over DB/KB rowsFitnessB) E5M x 3-5 sets:– 400m run or 800m bike– 5 DB devil cleans – 10 prisoner lunges–[...]