Programming: Apr. 3-9

Posted Apr 04 2023 by Ryan Savard

Monday 4/3FitnessA) E2M x 6 setsOdd sets:– 8-12/side standing DB OH pressEven sets:– 8-12 supinated inverted BB rows– 8-12 banded Spanish squats (loaded if able)*Last day for these movements.B) E90S x 10-15 sets:– 20 double unders– 3 touch and go power clean + push jerk[...]

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[...]