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 [...]

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[...]