Programming: Jan. 20 – 26

Posted Jan 20 2025 by Ryan Savard

Vote us Best Gym in East Dallas for 2025! Monday 1/20 Fitness A) E2M x 8 sets (4 each) Odd:  – 8-12/side SA DB bench press Even:  – 8 double KB pause front squats – 8-12 tall kneeling banded lat pull-downs B) E3M x 5-8 sets: – [...]

Programming: Jan. 13-19

Posted Jan 14 2025 by Ryan Savard

Monday 1/13 Fitness & Performance A) E4M x 4 sets: – 8/side KB SL b-stance RDLs – 8-12 DB incline press – 8-12 bent over BB rows Fitness B) E5M x 3-5 sets: – 400m run – 12 SA DB hang power cleans (6/side @ 50/35) – 8 DB goble[...]

Programming: Jan. 6-12

Posted Jan 07 2025 by Ryan Savard

Monday 1/6 Fitness A) E3.5M x 5 sets: – 8-12/side SA DB overhead press (standing) – 8/side KB curtsy lunges (goblet hold) – 8-12 bent over BB rows B) E3M x 5-8 sets:– 12/9 cal row – 12 alt DB hang power snatches – 9 air squats ̵[...]

Programming: Dec. 30 – Jan. 5

Posted Dec 31 2024 by Ryan Savard

Monday 12/30 A) E2.5M x 8 sets: – 3 front squats *Sub double KB front squats w/ 3111 tempo After odd sets – 8-12 DB floor press w/ pause After even sets – 8-12 L-seated banded row B) 6 rounds for time:– 200m row or 400m bike – 6 DB hang s[...]

Programming: Dec. 23-29

Posted Dec 27 2024 by Ryan Savard

Monday 12/23 Fitness A) E2M x 8 sets Odd: – 8-12/side half kneeling DB press Even: – 8-12 banded spanish squats – 4 DB batwing rows w/ 6 count pause B) 4 rounds for time: – 400m run – 12-9-6-3 double DB hang power clean + push press [...]

Programming: Dec. 16-22

Posted Dec 16 2024 by Ryan Savard

Monday 12/16 Fitness A) E4M x 4 sets: – 8 deadlifts – 8-12/side lean away DB delt raises – 8/side banded pallof press B) E5M x 3-5 sets: – 400m run – 12 plate ground to overhead – 10 plate or prisoner lunges – 8 hanging kne[...]

Programming: Dec. 2-8

Posted Dec 03 2024 by Ryan Savard

Sign up and come row with us or donate here. Monday 12/2 A) E4M x 4 sets: – 8 front squats  – 16 alt. tall kneeling DB piston press – 16 alt. KB gorilla rows B) 12 min AMRAP: – 1 DB thruster  – 3 hanging knee raises – [...]

Programming: Nov. 25 – Dec. 1

Posted Nov 27 2024 by Ryan Savard

Monday 11/25 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts @ 3011 tempo – 6-12 dips (weighted or scaled as needed) – 8-12/side bent over DB/KB rows Fitness B) E5M x 3-5 sets: – 400m run or 800m bike – 5 DB devil cle[...]