Programming: Jan. 2-8

Posted Jan 03 2023 by Ryan Savard

Monday 1/2 – 7:45 and 9am onlyFitness & Performance“Fight Gone Bad”3 rounds for total reps:– 1 minute wallballs (20/14)– 1 minute KB sumo deadlift high pulls (70/53)– 1 minute box jumps (20 in)– 1 minute push press (75/55)– 1 minute row for calories–[...]

Programming: Dec. 26 – Jan. 1

Posted Dec 26 2022 by Ryan Savard

Monday 12/26 – 7:45 and 9am onlyFitnessE12M x 3 total stationsStation 13 rounds:– 200m row– 15 RKB swings – 12 push-upsStation 23 rounds:– 200m run– 12 DB thrusters– 9 strict pull-upsStation 33 rounds:– row or run– 9 DB up/down devil cleans&[...]

Programming: Dec. 19-25

Posted Dec 19 2022 by Ryan Savard

Monday 12/19Fitness & PerformanceA) E2M x 6 sets– 5-5-4-4-4 BB push press*Build to a tough 4 repsFitnessB) E90S x 10-15 sets:– 20 single unders– 3-6 DB push press– 3-6 pull-ups– 6-9 air squatsPerformanceB) E90S x 10-15 sets:– 20 double unders– 3 shoulder[...]

Programming Overview: Dec. 12-18

Posted Dec 13 2022 by Ryan Savard

Monday 12/12FitnessA) E3M x 6 sets– 4 BB back or box squatsAfter Even sets:– 8-12 DB floor pressAfter Odd sets:– 8-12/side half kneeling banded high rowB) E2M x 8-12 total sets– 12/9 or 10/7 cal rowAfter odd sets:– 6 DB thrustersAfter even sets– 4-6 strict pull-up[...]

Programming Overview: Dec. 5-11

Posted Dec 05 2022 by Ryan Savard

Monday 12/5Fitness & PerformanceA) E4M x 4 sets– 8 BB Romanian deadlifts @ 3011 tempo– 12-16 DB incline press– 8-12/side bent over KB rows*Compare to 11/22FitnessB) Every 2 minutes x  8-12 sets (16-24 minutes)Odd: 200m rowEven: – 6 DB hang power cleans R[...]

Programming: Nov. 28 – Dec. 4

Posted Nov 29 2022 by Ryan Savard

Monday 11/28FitnessA) E2M x 8 setsOdd sets:– 8-12/side half kneeling BB landmine pressesEven sets:– 12-16 alternating KB gorilla rows– 8-12 KB Romanian deadlifts*Heavier than last weekB) EMOM x 10-20 sets– 4 alt. DB snatch– 3 goblet squats– 3 hanging knee raises&#[...]

Programming: Nov. 21-27

Posted Nov 22 2022 by Ryan Savard

Monday 11/21FitnessA) E43.5M x 5 sets:– 6 BB back or box squats– 8-12 DB seated Arnold presses– 4-6/side SA ring row w/ reachB) EMOM x 10-20 sets:– 2 DB up/down devil presses – 2-3 DB goblet squats– 2-4 strict pull-upsPerformanceA) E3.5M x 5 sets:– 6 ba[...]

Programming Overview: Nov. 14-20

Posted Nov 14 2022 by Ryan Savard

Monday 11/14FitnessA) E3M x 6 sets– 6-5-4-3-2-1 deadliftsAfter odd sets: 8-12 DB floor presses (w/ pause)After even sets: 8-12 tall kneeling banded lat pull-downs*DLs heavier than last week.B) 5 rounds for time:– 200m row– 10 wallballs– 8 double KB/DB deadlifts – 6[...]