Programming: April 28 – May 4

Posted Apr 28 2025 by Ryan Savard

Monday 4/28Fitness & PerformanceA) E3M x 5 sets– 5 strict press– 5 DB batwing rows w/ 5 count pause– 5/side banded half twists to pallof press (small band)FitnessB) E5M x 3-5 sets:– 400m run or 1000/800m bike– 10 DB hang power cleans– 10 DB push pressPerforman[...]

Programming: Apr. 21-27

Posted Apr 21 2025 by Ryan Savard

Monday 4/21FitnessA) E2M x 8 setsOdd sets:– 10/side half kneeling DB press– 10 heel elevated KB goblet squatsEven sets:– 5 DB batwing rows w/ 5 sec holdsB) 5 round for time:– 5 double DB hang power snatch– 20 single unders– 5 burpees– 20 single unders–[...]

Programming: Apr. 14-20

Posted Apr 14 2025 by Ryan Savard

Monday 4/14FitnessA) E3M x 5 sets:– 5 deadlifts (building) – 5-10 dips (bench/ring/dip bar)– 10 tall kneeling banded lat pull-downs*Deadlifts should be a little heavier than last week.B) E2M x 8-12 sets:– 12 RKB swings – 4 box step-ups– 8 wallballs [...]

Programming: Apr. 7-13

Posted Apr 08 2025 by Ryan Savard

Monday 4/7Fitness & PerformanceA) E4M x 4 sets:– 8-12/side DB bench press @ 3111 tempo– 4-8 strict/weighted or 2-4 negative pull-ups– 8-12 medball hamstring curls*Negative pull-ups can be scaled to using a BB on rack with feet on floor.FitnessB) 5 rounds for time:– 12 alt[...]

Programming: Mar. 31 – Apr. 6

Posted Mar 31 2025 by Ryan Savard

Monday 3/31A) E3M x 5 sets:– 5 BB front squats– 10 tall kneeling DB overhead press– 15/side single arm ring row w/ reachB) E2M x 8-12 sets:– 9 wallballs – 6-9 pull-ups– 6 box step ups– 3 up/down DB devil pressesPerformanceA) E3M x 5 sets:– 5 front[...]

Programming: Mar. 24-30

Posted Mar 25 2025 by Ryan Savard

Monday 3/24Fitness & PerformanceA) E2.5M x 6 setsOdd:– 8-12 DB incline press w/ pause– 10 BB bent over rows Even:– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)*Goal is to not push off of floor leg.FitnessB) 3 rounds for time:– 600-400-200m run–[...]

Programming: Mar. 17-23

Posted Mar 20 2025 by Ryan Savard

Monday 3/17FitnessA) E2M x 8 setsOdd sets:– 8/side staggered stance DB Romanian deadlifts*Show control on descentEven sets:– 8-12 BB strict press (from floor)– 16 alternating KB gorilla rowsB) 15 min AMRAP:– 2 SA DB power clean + push press (1/arm)– 4 hanging knee raise[...]

Programming: Mar. 10-16

Posted Mar 09 2025 by Ryan Savard

Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm.Monday 3/10Fitness & PerformanceA) E4M x 4 sets:– 8/side front foot elevated split squats– 8-12 seated DB press– 8-12/side bent over KB/DB rowsFitnessB) E2M x 8-12 sets:[...]