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[...]

Programming: Aug. 19-25

Posted Aug 21 2024 by Ryan Savard

Monday 8/19 Fitness A) E3M x 6 sets: – 5 deadlifts (building) After odd sets… – 8-12 dips (box/bench/dip bar/rings) After even sets… – 8-12/side SA half kneeling band row and reach B) E3M x 4-8 sets: – 12/9 cal row – 9 double KB de[...]

Programming: Aug. 12-18

Posted Aug 15 2024 by Ryan Savard

Monday 8/12 Fitness A) E3M x 6 sets – 4 back or box squats (building) After odd sets – 8-12/side SA standing DB overhead press After even sets – 16 alternating KB gorilla rows B) 15 min AMRAP: – 20 single unders – 2 wallballs –[...]

Programming: Aug. 5-11

Posted Aug 06 2024 by Ryan Savard

Monday 8/5 Fitness A) E2M x 8 sets Odd sets: – 16 alternating weighted box step-ups Even sets:– 8-12/side half kneeling landmine presses – 10-20 sec top of ring row hold B) E3M x 4-8 sets: – 12/9 cal row – 5 DB hang power cleans –[...]

Programming: July 29 – Aug. 4th

Posted Jul 30 2024 by Ryan Savard

Monday 7/29 Fitness & Performance A) E3M x 6 sets: – 6 bench press *First set building, next 5 at 70-80% & 2 RIR – 8-12 bent over straight arm banded lat pull-downs – 8-12 chest supported rear delt flys w/ pause *~5% heavier than last week Fitne[...]

Programming: July 22-28

Posted Jul 24 2024 by Ryan Savard

Monday 7/21 Fitness A) E4M x 4 sets: – 8-12 DB incline press – 16 alternating front foot elevated goblet hold step-backs – 8-12 chest supported incline rows *Use 25-45 plate for step backs. Scale with no plate and/or weight. B) E2M x 8-12 sets ODD: 12/9[...]

Programming: July 15-21

Posted Jul 16 2024 by Ryan Savard

Monday 7/15 Fitness A) E4M x 4 sets: – 8 deadlifts (building) – 8-12/side half kneeling DB overhead press – 8-12 L-seated band rows w/ pause B) E3M x 4-8 sets: – 200m row – 12 SA DB hang power clean + push press – 8 hanging knee rai[...]