Posted Nov 12 2022 by Ryan Savard

FitnessEMOM x 5-8 sets…Min 1: 12/9 or 10/7 cal rowMin 2: 8, 10 or 12 DB thrustersMin 3: 8, 10 or 12 hanging knee raisesMin 4: 4, 6 or 8 up/down + box step-upMin 5: restPerformanceEMOM x 5-8 sets…Min 1: 15/12 cal rowMin 2: 8, 10 or 12 DB thrusters (35/25s)Min 3: 8, 10 or 12 toes to barMin 4: 4, 6[...]

Programming Overview: Nov. 7-13

Posted Nov 08 2022 by Ryan Savard

Monday 11/7FitnessA) E2M x 8 setsOdd sets:– 8-12/side half kneeling BB landmine pressesEven sets:– 12-16 alternating KB gorilla rows– 8-12 KB Romanian deadliftsB) EMOM x 10-20 sets:– 6 alternating DB snatches– 4 wallballs– 2 up/down + box step-oversPerformanceA) E[...]

Programming Oct. 31 – Nov. 6

Posted Nov 02 2022 by Ryan Savard

Monday 10/31 – HalloweenFitness & PerformanceA) E4M x 4 sets:– 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo– 10-15 DB lat pull-overs– 10/side single leg double KB b-stance Romanian deadlifts *Heavier than 10/21FitnessB) E5M x 3-5 sets:– 400m run– 12 RKB s[...]

Programming Overview: Oct. 24-30

Posted Oct 25 2022 by Ryan Savard

Gizmo doing hanging knee raises in a workout.Monday 10/24FitnessA) E3M x 3 sets:– 8-12 KB Romanian deadlifts– 8-12 DB incline press– 8-12 tough ring rowsB) 5 rounds for time:– 200m run– 5 DB hang power clean + push press– 25 single undersR60SPerformanceA) E3M x 3 [...]

Programming: Oct. 17-23

Posted Oct 19 2022 by Ryan Savard

Monday 10/17FitnessA) E2M x 8 setsOdd:– 8-12 DB seated Arnold press– 4-6 double KB batwing rows w/ 4 sec pauseEven:12-16 alt. landmine lateral squatsB) 6 rounds for time:– 12/9 cal row– 6 alt.DB hang power snatch – 6 up/downsR60SPerformanceA) E2M x 8 sets:Sets 1-3:[...]

Open Gym Is Back! (Programming: Oct. 10-16)

Posted Oct 10 2022 by Ryan Savard

Monday 10/10FitnessA) E3M x 4 sets– 5 deadlifts– 10-15 DB floor presses (w/ pause)– 10-15 tall kneeling banded lat pull-downs*Goal is to build to a heavy set of 5 deadliftsB) 5 rounds for time:– 200m run– 10 push-ups– 8 double KB/DB deadlifts (53/35)– 6 box [...]

Programming: Oct. 3 – 9

Posted Oct 03 2022 by Ryan Savard

Monday 10/3FitnessA) E3M x 6 sets:– 5 front squats (BB or double KB)After odd sets: 8-12 L-seated DB pressAfter even sets:  8-12/side half kneeling single arm band rowB) 3 rounds for time:– 400m run– 24-16-8 wallballs – 16-12-8 hanging knee raisesPerformanceA) E3M x[...]

Programming: Sep. 26 – Oct. 2

Posted Sep 26 2022 by Ryan Savard

Gizmo during his prep course in 2017.Monday 9/26FitnessA) E3M x 6 setsOdd sets:– 8-12 single arm DB bench press (non dominant)– 2-4 supinated negative pull-ups w/ 3 sec negativeEven Sets– 8-12 single arm DB bench press (dominant)– 8/side DB external shoulder rotations from kn[...]