Programming: Aug. 24-30

Posted Aug 23 2026 by Ryan Savard

Monday 8/24 Fitness A) E4M x 4 sets: – 8 deadlifts – 10/s half kneeling SA DB press – 8-12 ring rows B) E5M x 3-5 sets: – 500m row or 1000m bike – 5 up/down DB devil cleans  – 10 alt DB reverse lunges – 10 lemon squeez[...]

Programming: Aug. 17-23 (T-Shirt Pre-Order)

Posted Aug 18 2026 by Ryan Savard

Follow the links to pre-order your shirt(s) or choice… Heavyweight Navy/White Heavyweight Dust/Coral Triblend Slate/White Triblend Silver/Coral Monday 8/17 Fitness & Performance A) E4M x 4 sets: – 8 BB strict press – 8-12/s SA DB bent over ro[...]

Programming: Aug. 10-16

Posted Aug 09 2026 by Ryan Savard

Monday 8/10 Fitness A) E2M x 6 sets: – 5 push press After odd sets – 20 alternating KB gorilla rows After even sets – 10 tough DB goblet squats B) E2M x 8-12 sets Odd: 12/9 cal row + 10 DB push press Even: 12/9 cal row + 5 hanging knee raises + 3-5 burp[...]

Posted Aug 06 2026 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 16-20 top down DB bench press – 4-8 strict/weighted or 2-4 negative supinated pull-ups Fitness B) 5 rounds for time: – 15 RKB swings – 5-10 dips – 5 up/down + box st[...]

Programming: Jul 27 – Aug 2

Posted Jul 26 2026 by Ryan Savard

Monday 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[...]

Programming: July 20-26

Posted Jul 20 2026 by Ryan Savard

Monday 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:[...]

Programming: July 13-19

Posted Jul 14 2026 by Ryan Savard

Monday 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[...]

Programming: July 6-12

Posted Jul 13 2026 by Ryan Savard

Dress 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: ̵[...]