Programming: Nov. 27 – Dec. 3

Posted Nov 28 2023 by Ryan Savard

Monday 11/27FitnessA) E4M x 4 sets:– 8 back or box squats– 16-24 alt DB tall kneeling overhead piston press– 16-24 alt KB gorilla rowsB) 3 rounds for time:– 40-30-20 cal row– 30-20-10 wallballs in UB sets of 10– 20-15-10 hanging knee raises in UB sets of 5Performa[...]

Programming: Nov. 13-19

Posted Nov 14 2023 by Ryan Savard

Monday 11/13A) E2M x 6 sets – 5-4-3-3-2-2 push pressAfter even sets:– 10 banded face pullsAfter odd sets:– 5/side single leg hip extension w/ 3 sec pause (off bench)B) E2M x 8-12 sets:Odd: 12/9 cal row + 9 DB push pressEven: 12/9 cal row + 6 up/downs + 3 strict pull-upsPerform[...]

Programming: Nov. 6-12

Posted Nov 07 2023 by Ryan Savard

Monday 11/6FitnessA) E3M x 7 sets:– 3 BB or 6 tempo dKB front squatsAfter odd sets:– 10 DB curl to pressAfter even sets:– 5/side half kneeling pallof presses*If using KBs for FS, add 3211 tempoB) EMOM x 10-15 sets:– 5 DB thrusters– 5 strict pull-ups– 5 up/downs[...]

Programming: Oct. 30 – Nov. 5

Posted Oct 31 2023 by Ryan Savard

Monday 10/30Fitness & PerformanceA) E4M x 5 sets:– 8-12 DB Romanian deadlifts @ 3011 tempo– 8-12 dips (BW or weighted)– 8-12/side half kneeling banded high row*Heavier and/or more reps than 10/20FitnessB) E2M x 8-12 sets– 12/9 cal row, followed byOdd sets: 10 RKB swings ([...]

Programming Oct. 23-29

Posted Oct 25 2023 by Ryan Savard

Monday 10/23FitnessA) E3M x 5 sets:– 12-16 DB floor press– 8-12 BB upright rows– 4/side lunge matrix (forward/lateral/reverse)B) 12 min AMRAP:– 20 double unders– 1 double DB hang power clean– 5 push-ups (elevated if needed)– 5 air squats*Add 1 power clean ev[...]

Programming: Oct. 16-22

Posted Oct 17 2023 by Ryan Savard

Monday 10/16Fitness & PerformanceA) E4M x 4 sets:– 10-15/side DB bench press 1111 tempo– 5-10 strict pull-ups (banded, BW or weighted)– 10 BB good mornings (off rack or floor)*Heavier or more reps than 10/6FitnessB) E90S x 10-15 sets:– 20 single unders– 5 ring dips&[...]

Programming: Oct. 9-15

Posted Oct 11 2023 by Ryan Savard

Monday 10/9FitnessA) E2M x 8 SetsOdd sets:– 16-24 alt. DB bench pressEven sets– 12-16 alt. KB goblet cossack squats– 4/side single arm ring rows w/ 4 sec eccentricB) E90S x 10-15 sets:– 20 single unders– 4 double DB hang power snatch – 4 DB front squats–[...]

Programming: Oct. 2-8

Posted Oct 04 2023 by Ryan Savard

Monday 10/2FitnessA) E4M x 4 sets:– 6 BB or dKB front squats– 8-12/side bent over DB row– 4/side TGUP sit-ups*If using KBs for FS, add 3211 tempoB) For time:– 600m run– 40 wallballs in UB sets of 10– 400m run– 30 hanging knee raises in UB sets of 6– 20[...]