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 [...]

Programming: Jan. 23-29

Posted Jan 24 2023 by Ryan Savard

Monday 1/23FitnessA) E2M x 8 setsOdd sets:– 8-12/side half kneeling DB press– 8-12 tough ring rowsEven sets:– 8/side KB split squatsB) E5M x 4-5 sets:– 400m row– 10 goblet– 10-15 push-ups or dipsPerformanceA) E2M x 8 sets:– 1 clean*Build to today’s heavy s[...]

Programming: Jan. 16-22

Posted Jan 18 2023 by Ryan Savard

Monday 1/16Fitness & PerformanceA) E4M x 4 sets:– 1 RIR bench press @ 80% (Fitness: 4-8)– 12-16 alternating KB gorilla rows– 8-12/side banded lateral delt raiseFitnessB) E3M x 4-8 sets:– 12/9 cal row– 4-6 DB up/down devil cleans– 6 box step-upsPerformanceB) E3[...]

Programming: Jan. 10-16

Posted Jan 10 2023 by Ryan Savard

Monday 1/9Fitness & PerformanceA) E2M x 6 sets– 5-4-3-3-2-2 BB push press*Build to a tough 2 repsFitnessB) 5 rounds for time:– 200m run– 10 SA DB hang clean + push press (5/side)– 4 up/down + box step-upR60SPerformanceB) 5 rounds for time:– 200m run– 12 SA DB [...]