Programming: June 26 – July 2

Posted Jun 26 2023 by Ryan Savard

Monday 6/26FitnessA) E2M x 8 sets (4 each)Odd:– 8-12 BB strict press– 8-12 banded Spanish squatsEven:– 8-12 medball hamstring curls– 8-12 bent over double KB rows*last day for these movementsB) EMOM x 10-20 sets:– 3 double DB hang power clean + push press– 4 hangi[...]

Programming : June 19-25

Posted Jun 19 2023 by Ryan Savard

Monday 6/19Fitness & PerformanceA) E4M x 4 sets:– 8/side KB b-stance Romanian deadlifts– 8-16 dips (weighted if able)– 8-12/side DB bent over rowsFitnessB) E2M x 8-12 sets– 12 RB swings– 8 push-ups– 12 air squats– 24 single undersPerformanceB) E2M x 8-12[...]

Programming: June 12-18

Posted Jun 12 2023 by Ryan Savard

Monday 6/12FitnessA) E3M x 6 sets:– 5 front squats (BB or dKB)After Odd sets: 16 alt. tall kneeling DB piston pressesAfter Even sets: 8-12 tough ring rowsB) For time:– 1000m row– 50 medball squats (20/14) in unbroken sets of 10– 30 strict pull-ups in unbroken sets of 5Perform[...]

Programming: June 5-11

Posted Jun 05 2023 by Ryan Savard

Monday 6/5FitnessA) E3.5M x 5 sets:– 4-8 bench press (1 RIR)– 2-4 supinated pull-up negatives (2-3 sec descent)– 8-12 ring face pullsB) 12 min AMRAP– 10 RKB swings– 8 push-ups– 6 box step-upsPerformanceA) E3.5M x 5 sets:– 1 RIR bench press @ 75-80% R[...]

Programming: May 29 – June 4

Posted Jun 01 2023 by Ryan Savard

Monday 5/29 – Memorial Day (7:30 & 9AM only)Murph– 1 mile run– 100 pull-ups– 200 push-ups– 300 air squats– 1 mile run*Partition bodyweight movements as needed. *Wear a 20/14 weight vest if you have one. ½ Murph– 800m run– 50 pull-upsR[...]

Programming: May 22-28

Posted May 22 2023 by Ryan Savard

Monday 5/22FitnessA) E2M x 8 sets (4 each)Odd:– 8-12/side half kneeling BB landmine pressEven:– 8-12 KB Romanian deadlifts– 12-16 KB gorilla rowsB) E3M x 4-8 sets:– 12/9 cal row– 5 DB push press– 6-9 strict pull-ups– 3 burpees over the barbellPerformanceA) E[...]

Programming: May 15-21

Posted May 16 2023 by Ryan Savard

Monday 5/15FitnessA) E3M x 6 sets:– 5 deadliftsAfter Odd sets: 12-16 DB floor pressAfter Even sets: 8-12 straight arm banded lat pull-downsB) For time:– 600-400-200m run– 15-12-9 double KB deadlifts– 15-12-9 hanging knee raisePerformanceA) E3M x 6 sets:– 5 deadlifts @ 6[...]

Programming Overview: May 8-14

Posted May 09 2023 by Ryan Savard

Monday 5/8FitnessA) E3.5M x 5 sets:– 6 front squats (BB or dKB)– 8-12 DB incline presses w/ pause– 8-12 DB/KB chest supported incline row w/ pauseB) EMOM x 4-8 sets1: 12/9 cal row2: 9-12 wallballs (20/14)3: 9 hanging knee raise*The next progression after hanging knee raises is a ki[...]