Programming: Oct. 17-23

Posted Oct 19 2022 by Ryan Savard

Monday 10/17 Fitness A) E2M x 8 sets Odd: – 8-12 DB seated Arnold press – 4-6 double KB batwing rows w/ 4 sec pause Even: 12-16 alt. landmine lateral squats B) 6 rounds for time: – 12/9 cal row – 6 alt.DB hang power snatch  – 6[...]

Open Gym Is Back! (Programming: Oct. 10-16)

Posted Oct 10 2022 by Ryan Savard

Monday 10/10 Fitness A) E3M x 4 sets – 5 deadlifts – 10-15 DB floor presses (w/ pause) – 10-15 tall kneeling banded lat pull-downs *Goal is to build to a heavy set of 5 deadlifts B) 5 rounds for time: – 200m run – 10 push-ups – 8[...]

Programming: Oct. 3 – 9

Posted Oct 03 2022 by Ryan Savard

Monday 10/3 Fitness A) E3M x 6 sets: – 5 front squats (BB or double KB) After odd sets: 8-12 L-seated DB press After even sets:  8-12/side half kneeling single arm band row B) 3 rounds for time: – 400m run – 24-16-8 wallballs  – 16-12[...]

Programming: Sep. 26 – Oct. 2

Posted Sep 26 2022 by Ryan Savard

Gizmo during his prep course in 2017. Monday 9/26 Fitness A) E3M x 6 sets Odd sets: – 8-12 single arm DB bench press (non dominant) – 2-4 supinated negative pull-ups w/ 3 sec negative Even Sets – 8-12 single arm DB bench press (dominant) – 8/side D[...]

Programming: Sep. 19-25

Posted Sep 19 2022 by Ryan Savard

Monday 9/19 Fitness A) E2MOM x 8 sets (4 each) Odd sets: – 6-10 BB/DBs strict overhead press* – 8/side front foot elevated split squat (L) Even sets: – 12-16 KB gorilla rows  – 8/side front foot elevated split squat (R) *Heavier than last [...]

Programming: Sep. 12-18

Posted Sep 12 2022 by Ryan Savard

On top of King’s Peak (13,528 ft) in Utah. Monday 9/12 Fitness A) E2M x 8 sets (4 each, alternating) Odd sets: – 8-12/side half kneeling single arm DB press – 8-12 bent over BB rows Even sets: – 12 alt. goblet hold lateral lunges *Compare to 8/25, [...]

Programming: Sep. 5-11

Posted Sep 06 2022 by Ryan Savard

Monday 9/5 – Labor Day (7:45 & 9:00am classes only) Fitness “Hot Shots 19-ish” 6 rounds for time: – 30 air squats – 19 RKB swings – 7 strict pull-ups – 400m run *45 minute time cap Performance “Hot Shots 19” 6 rounds for[...]

Programming: Aug. 29 – Sep. 4

Posted Aug 29 2022 by Ryan Savard

Monday 8/29 Fitness A) E4M x 4 sets: – 8-12/side single arm DB bench press – 2-4 supinated negative pull-ups – 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#) B) 5 rounds for time:– 200m run – 16 single unders – 12 RKB [...]