Programming: Nov. 2-8

Posted Nov 02 2026 by Ryan Savard

Fitness A) E2.5MOM x 6 sets – 5 push press After odd sets: 10 heel elevated KB goblet squats with a pause After even sets: 10/s DB bent over row B) 5 rounds for time: – 10 SA DB hang power clean + push press – 10 air squats – 10 hanging knee raise[...]

Programming: Oct. 26 – Nov. 1

Posted Oct 26 2026 by Ryan Savard

Monday 10/26 Fitness & Performance A) E4M x 4 sets: – 8/s SL KB/BB RDLs – 16-24 top down DB incline presses – 10 tall kneeling banded lat pull-down *SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out Fitness B) E3[...]

Programming: Oct. 19-25

Posted Oct 20 2026 by Ryan Savard

Monday 10/19 Fitness & Performance A) E3M x 6 sets:– 5 bench press @ 80+% or 2-3 RIR – 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups – 8 ring face pulls Fitness B) E3M x 5-8 sets: – 200m row or 400m bike [...]

Programming: Oct. 12-18

Posted Oct 12 2026 by Ryan Savard

Monday 10/12 Fitness A) E3M x 6 sets: – 5 front squats After odd sets: 10 seated DB overhead press After even sets: 10 2 up 1 down ring rows (controlled eccentric) *Sub BB front squats with 8-10 double KB front squats B) “Running Fran” 3 rounds for time: [...]

Programming: Oct. 5-11

Posted Oct 05 2026 by Ryan Savard

Monday 10/5 Fitness A) E2MOM x 8 sets… Odd sets: – 8/s DB/KB split squats (regular or rear foot elevated) – 10-15 DB floor press w/ pause Even sets: – 5-10 L-seated ring pull-ups (w/ or w/o leg assist) – 8/s half kneeling banded chops (overhand,[...]

Posted Sep 29 2026 by Ryan Savard

Fitness & Performance 3-5 sets total… Station 1 3 min: – 200m run – Amrap in remaining time… 12 RKB swings (53/35) 9/6 push-ups 6 box jump overs (24/20”, Fitness sub step ups) R90S Station 2 3 min: – 250/200m row – Amrap in [...]

Programming: Sep. 28 – Oct. 4

Posted Sep 28 2026 by Ryan Savard

Monday 9/29 Fitness A) E2M x 8 sets Odd: – 16 alternating low handle landmine lateral squats – 8-12 tough push-ups (elevated, deficit, weighted) Even: – 10/s half kneeling banded SA lat pull-down  – 10 supine medball hamstring curls B) 4 r[...]

Posted Sep 23 2026 by Ryan Savard

Fitness 2 min of work / 1 min of rest x 3 sets: Station 1 – 16/12 cal row – AMRAP wallballs in remaining time R60S + Station 2 – 200m run – AMRAP burpee box step-ups R60S +   Station 3 – 20/16 cal row – AMRAP si[...]