Programming: July 24-30

Posted Jul 24 2023 by Ryan Savard

Monday 7/24Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts– 8-12/side SA DB bench press– 8-12 tall kneeling banded lat pull-downsFitnessB) 12 min AMRAP:– 24 single unders– 12 RKB swings – 9 air squats– 6 dips or push-upsPerformanceB) [...]

Programming: July 17-23

Posted Jul 17 2023 by Ryan Savard

Monday 7/17FitnessA) E2M x 6 sets:– 5-4-3-2-2-2  push press*Add until you reach a tough set of 2 repsAfter odd sets – 12-16 L-seated leg lift-oversAfter even sets – 8-12 ring rowsB) B) E2MOM x 8-12 sets– 12/9 cal row– 6 DB push press– 3 DB front squatsPerform[...]

Programming: July 10-16

Posted Jul 10 2023 by Ryan Savard

Monday 7/10Fitness & PerformanceA) E4M x 4 sets:– 10-15 DB incline press @ 3111 temp (1-2 RIR)– 10-15 bent over BB rows w/ pause– 10/side shoulder external rotationsFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 6-12 dips or push-upsEven: 12/9 cal row + 6-12 wallballsPerformanceB[...]

Programming: July 3-9

Posted Jul 06 2023 by Ryan Savard

Monday 7/3FitnessA) E2M x 8 sets (4 each)Odd:– 8/side DB/KB front foot elevated split squatsEven:– 16-20 alt. DB renegade rows– 16-20 banded tricep push-downsB) EMOM x 10-20 setsOdd sets: 12/9 or 10/7 cal rowEven sets: 6-8 alt. DB snatch + 2-4 burpeesPerformanceA) E2M x 8 setsSets [...]

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[...]