Programming: Mar. 27 – Apr. 2

Posted Mar 28 2023 by Ryan Savard

Monday 3/27Fitness & PerformanceA) E4M x 4 sets:– 8-12 close grip bench press– 4-6 DB/KB batwing rows w/ 4 sec pause– 8-12/side lean away DB lateral raiseFitnessB) 3 rounds for time:– 400m run– 21 KB swings– 12 strict pull-ups or ring rowsPerformanceB) “Hele[...]

Programming: Mar. 20-26

Posted Mar 20 2023 by Ryan Savard

Monday 3/20FitnessA) E2M x 8 sets (4 each)Odd:– 8-12 heel elevated KB front (2) or goblet (1) squat*Slow on way down, pause at bottomEven:– 8-12/side SA DB bench press– 4-8 strict wide grip pull-ups (weighted, BW or scaled)*Heavier than 3/10, last time through these movementsB) 5 r[...]

Programming: Mar. 6-12

Posted Mar 07 2023 by Ryan Savard

Monday 3/6Fitness & PerformanceA) E3.5M x 4 sets:– 8-12 DB incline bench press w/ pause– 8-12 bent over BB rows– 8/side half kneeling high to low banded wood chops*Heavier than 2/24FitnessB) E90S x 10-15 sets:– 20 single unders– 6 strict pull-ups– 6-9 push-ups[...]

Programming: Feb. 27 – Mar. 5

Posted Feb 28 2023 by Ryan Savard

Monday 2/27A) E3M x 6 sets– 3-5 BB front squatsAfter odd sets:– 8-12 floor lying plate pull-oversAfter even sets:– 12-16 banded tricep overhead extensions*build heavier than last weekB) E3M x 4-7 sets:– 12/9 cal row– 4-8 dbl DB/KB hang squat cleans (35/25s)– 4 bur[...]

Programming: Feb. 20-26

Posted Feb 21 2023 by Ryan Savard

Monday 2/20FitnessA) E3M x 6 sets– 7-5-3-2-1 deadlifts (building)– 8-12 DB L-seated presses– 8-12/side half kneeling banded row + reachB) 5 sets of 3 min AMRAPs:– 8 double DB deadlifts– 10 push-ups– 12 box step-upsR60SPerformanceA) E3M x 6 sets:– deadliftsSe[...]

Programming: Feb. 13-19

Posted Feb 15 2023 by Ryan Savard

Monday 2/13FitnessA) E2M x 8 setsOdd sets:– 8-12 BB strict presses– 8 SL DB Romanian deadlifts (R)Even sets:– 8/side SA ring rows w/ reach– 8 SL DB Romanian deadlifts (L)*SL RDLs should be done with back leg raises straight off ground with square hipsB) 12 min AMRAP:– 3[...]

Programming: Feb. 6-12

Posted Feb 07 2023 by Ryan Savard

Monday 2/5FitnessA) E2M x 8 setsOdd sets:– 12-16 alt. low handle landmine cossack squatEven sets:– 12-16 DB floor press w/ pause– 8-12 tall kneeling banded lat pull-downB) EMOM x 10-20 sets:– 6 alt DB hang snatch– 2 burpee + box step overs (sub up/down version)– 2[...]

Programming: Jan. 30 – Feb. 5

Posted Jan 30 2023 by Ryan Savard

We know a lot of you have really upped your fitness game since the new year. You might be wondering what’s the next step. Changing your habits with nutrition and lifestyle outside of the gym should be your focus to maximize your time inside the gym. I am so pumped to be rolling out our brand [...]