Programming Overview: Dec. 5-11

Posted Dec 05 2022 by Ryan Savard

Monday 12/5 Fitness & Performance A) E4M x 4 sets – 8 BB Romanian deadlifts @ 3011 tempo – 12-16 DB incline press – 8-12/side bent over KB rows *Compare to 11/22 Fitness B) Every 2 minutes x  8-12 sets (16-24 minutes) Odd: 200m row Even:&[...]

Programming: Nov. 28 – Dec. 4

Posted Nov 29 2022 by Ryan Savard

Monday 11/28 Fitness A) E2M x 8 sets Odd sets: – 8-12/side half kneeling BB landmine presses Even sets: – 12-16 alternating KB gorilla rows – 8-12 KB Romanian deadlifts *Heavier than last week B) EMOM x 10-20 sets – 4 alt. DB snatch ̵[...]

Programming: Nov. 21-27

Posted Nov 22 2022 by Ryan Savard

Monday 11/21 Fitness A) E43.5M x 5 sets: – 6 BB back or box squats – 8-12 DB seated Arnold presses – 4-6/side SA ring row w/ reach B) EMOM x 10-20 sets: – 2 DB up/down devil presses  – 2-3 DB goblet squats – 2-4 strict pull-ups[...]

Programming Overview: Nov. 14-20

Posted Nov 14 2022 by Ryan Savard

Monday 11/14 Fitness A) E3M x 6 sets – 6-5-4-3-2-1 deadlifts After odd sets: 8-12 DB floor presses (w/ pause) After even sets: 8-12 tall kneeling banded lat pull-downs *DLs heavier than last week. B) 5 rounds for time: – 200m row – 10 wallballs &#[...]

Posted Nov 12 2022 by Ryan Savard

Fitness EMOM x 5-8 sets… Min 1: 12/9 or 10/7 cal row Min 2: 8, 10 or 12 DB thrusters Min 3: 8, 10 or 12 hanging knee raises Min 4: 4, 6 or 8 up/down + box step-up Min 5: rest Performance EMOM x 5-8 sets… Min 1: 15/12 cal row Min 2: 8, 10 or 12 DB thrusters (35/25s)[...]

Programming Overview: Nov. 7-13

Posted Nov 08 2022 by Ryan Savard

Monday 11/7 Fitness A) E2M x 8 sets Odd sets: – 8-12/side half kneeling BB landmine presses Even sets: – 12-16 alternating KB gorilla rows – 8-12 KB Romanian deadlifts B) EMOM x 10-20 sets: – 6 alternating DB snatches – 4 wallballs [...]

Programming Oct. 31 – Nov. 6

Posted Nov 02 2022 by Ryan Savard

Monday 10/31 – Halloween Fitness & Performance A) E4M x 4 sets: – 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo – 10-15 DB lat pull-overs – 10/side single leg double KB b-stance Romanian deadlifts  *Heavier than 10/21 Fitness B) E5M x 3-5 [...]

Programming Overview: Oct. 24-30

Posted Oct 25 2022 by Ryan Savard

Gizmo doing hanging knee raises in a workout. Monday 10/24 Fitness A) E3M x 3 sets: – 8-12 KB Romanian deadlifts – 8-12 DB incline press – 8-12 tough ring rows B) 5 rounds for time: – 200m run – 5 DB hang power clean + push press – 2[...]