Posted Jul 26 2026 by Ryan Savard
Programming: Jul 27 – Aug 2Monday 7/27 Fitness A) E2M x 8 sets Odd: – 10/s half kneeling BB landmine presses – 8 KB front foot elevated split squat (R) Even: – 10/s bent over DB row – 8 KB front foot elevated split squat (L) B) E2M x 8, 10 or 12 sets: – 12/9 cal[...]
Posted Jul 20 2026 by Ryan Savard
Programming: July 20-26Monday 7/20 Fitness & Performance A) E2M x 8 sets Odd: – 8/s SL DB/KB Romanian deadlifts – 10 bent over reverse flys (control at top) Even: – 10/s half kneeling banded high row w/ pause – 8-12 dips Fitness B) 3 rounds for time:[...]
Posted Jul 14 2026 by Ryan Savard
Programming: July 13-19Monday 7/13 Fitness & Performance A) E3M x 5 sets: – 5 bench press @ 75-80% After odd sets – 10 tall kneeling banded lat pull-downs After even sets – 8-10/s shoulder external rotations Fitness B) E5M x 3-5 sets: – 400m row – 16 RKB sw[...]
Posted Jul 13 2026 by Ryan Savard
Programming: July 6-12Dress like Nick day! Monday 7/6 Fitness A) E2M x 8 sets Odd sets: – 10 double KB heel elevated front squats w/ pause – 10 supine medball hamstring curls Even sets: – 10 L-seated DB Z press – 5/s SA ring row + reach B) 4 rounds for time: ̵[...]
Posted Jun 29 2026 by Ryan Savard
July 4th Pool Party! (Programming: June 29 – July 5)We’ve got a big weekend ahead! This Saturday, as we are celebrating America’s 250th birthday, we are also throwing Nick a going away post WOD pool party! If you haven’t heard, Nick is taking his talents to Denver. It sucks. We don’t want him to go, but we are excited for him and h[...]
Posted Jun 22 2026 by Ryan Savard
Programming: June 22-28Monday 6/22 Fitness A) E2.5M x 6 sets Odd sets: – 10/s half kneeling DB press – 20 alternating KB gorilla rows Even sets: – 16 goblet hold alternating curtsy lunges – 5/s side plank clamshells with 5 count hold B) E3M x 5-8 sets: – 200[...]
Posted Jun 16 2026 by Ryan Savard
Programming: June 15-21Monday 6/15 Fitness A) E3M x 5 sets: – 5-5-5-3-3-3 deadlifts After odd sets – 10 DB floor press w/ pause After even sets – 10 tall kneeling banded lat pull-downs B) E5M x 3-5 sets: – 400m run or 1000m bike – 16 medball reverse lunges [...]
Posted Jun 07 2026 by Ryan Savard
Programming: June 8-14Monday 6/8 Fitness & Performance A) E3M x 5 sets: – 5 bench press @ 21X1 tempo – 8-10/s half kneeling SA banded lat-pull-down Fitness B) E90S x 10-15 sets: – 20 single unders or lateral hops – 5 dips – 6 plate ground to overhead &#[...]