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[...]

Programming: Sep. 23-29

Posted Sep 24 2024 by Ryan Savard

Monday 9/23 Fitness A) E2M x 8 sets Odd sets: – 8/side DB SL kickstand Romanian deadlifts *Control on the way down, full extension at top Even sets: – 8-12/side SA half kneeling landmine presses – 8-12 L-seated band rows B) 12 min AMRAP: – 2[...]

Programming: Sep. 16-22

Posted Sep 18 2024 by Ryan Savard

Monday 9/16 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts @ 3011 tempo – 8-12/side seated SA DB overhead press – 8-12 DB lat pull-overs Fitness B) E3M x 4-8 sets: – 200m row – 10 double KB deadlifts  –[...]

Programming: Sep. 9-15

Posted Sep 10 2024 by Ryan Savard

Monday 9/9 Fitness A) E3M x 5 sets: – 4 BB or double KB front squats @ 3111 tempo – 8-12/side SA split stance banded presses – 8-12 tough ring rows w/ pause B) For time: – 1000m row – 50 medball squats (20/14) in unbroken sets of 10 ̵[...]

Programming: Sep. 2-8

Posted Sep 02 2024 by Ryan Savard

Monday 9/2 – Labor Day (7:45 and 9AM classes only) Fitness “Hotshots 19ish” 6 Rounds for time of: – 30 Squats – 19 DB Hang Power Cleans – 7 Strict Pull-ups – 400m Run *Scale with 4 rounds if needed Performance “Hotshots 19” [...]

Programming: Aug. 26 – Sep. 1

Posted Aug 28 2024 by Ryan Savard

Monday 8/26 Fitness A) E2.5M x 6 sets – 5-5-3-3-2-1 push press After odd sets… – 5 batwing rows w/ 5 sec pause After even sets… – 10 L-seated leg lift-overs B) 3 rounds for time:– 400m run – 16-12-8 DB push press Strict pull-up[...]