Programming: Nov. 18-24

Posted Nov 20 2024 by Ryan Savard

Monday 11/18 Fitness A) E4M x 4 sets: – 8-12/side half kneeling landmine presses – 12 alternating DB goblet hold weighted step-ups – 20 sec top of ring row hold B) E3M x 4-7 sets: – 12/9 or 10/7 cal row – 6 DB hang power cleans + push press [...]

Programming: Nov. 11-17

Posted Nov 12 2024 by Ryan Savard

Frost & Flow: Rowing for Recovery About This Event Register here: https://secure.qgiv.com/…/generaldo…/event/frostandflow/ EDCF family, please join us on Saturday, December 7th for our charity event benefitting The Magdalen House, a nonprofit organization help[...]

Programming: Nov. 4-10

Posted Nov 06 2024 by Ryan Savard

Monday 11/4 Fitness & Performance A) E4M x 4 sets:– 8-12 1&¼ DB bench press (pause on ¼ rep) – 2-4 negative OR 4-8 weighted supinated pull-ups – 8-12 BB hip thrusts off bench w/ pause Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 4 up/down DB de[...]

Programming: Oct. 28 – Nov. 3

Posted Oct 28 2024 by Ryan Savard

Monday 10/28 Fitness A) E2M x 8 sets Odd: – 8-12 BB strict overhead presses – 8-12/side half kneeling banded high row w/ side bend (L) Even: – 8 heavy goblet squats w/ pause – 8-12/side half kneeling banded high row w/ side bend (R) B) E3M x 5-[...]

Programming: Oct 21-27

Posted Oct 22 2024 by Ryan Savard

Monday 10/21 Fitness & Performance A) E4M x 4 sets: – 8/side SL wall assisted KB Romanian deadlifts – 8-12 DB incline press @ 3011 tempo – 8-12 tough ring rows *Scale RDLs w/ foot on floor (kickstand style) Fitness B) E2M x 8-12 sets Odd: 12/9 ca[...]

Programming: Oct. 14-20

Posted Oct 15 2024 by Ryan Savard

Monday 10/14 Fitness & Performance A) E4M x 4 sets: – 8/side KB split squats (rear foot elevated or regular) – 12-16 DB floor press w/ pause – 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups Fitness B) E3M x 4-8 sets: – 12/9 cal row &[...]

Programming: Oct. 7-13

Posted Oct 09 2024 by Ryan Savard

Monday 10/7 Fitness A) E2M x 8 sets Odd sets: – 8-12 BB strict press – 8-12/side SA DB bent over row Even sets: – 8-12 heel elevated goblet squats w/ pause – 8/side wide stance banded pallof press B) 5 rounds for time: – 200 or 400m bi[...]

Programming: Sep. 30 – Oct. 6

Posted Oct 01 2024 by Ryan Savard

Monday 9/30 Fitness & Performance A) E3M x 5 sets:– 5 bench press @ 3111 tempo – 10 tall kneeling banded lat pull-downs – 5 prone YWY’s (w/ 2.5s or 5s if able) Fitness B) E2M x 8-12 sets: Odd: 12/9 cal row + 6-9 dips + 3 up/downs Even: 12/9 cal ro[...]