Programming: July 8-14

Posted Jul 10 2024 by Ryan Savard

Monday 7/8 Fitness A) E3M x 6 sets – 6 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) E3M x 6-8 sets Odd sets: 200m row + 10-15 wallballs  Even sets: [...]

Programming: July 1-7

Posted Jul 01 2024 by Ryan Savard

Monday 7/1 Fitness A) E4M x 4 sets: – 8/side SL KB Romanian deadlifts – 12-16 DB rollback tricep extensions – 8-12 supinated ring rows w/ pause at top B) E2M x 8-12 sets Station 1: 12/9 cal row + 6 DB hang power clean + push press Station 2: 12/9 cal ro[...]

Programming: June 24-30

Posted Jun 25 2024 by Ryan Savard

Monday 6/24 Fitness & Performance A) E4M x 4 sets: – 8 bench press *First set building, next 3 at 65-75% & 2 RIR – 8-12/side bent over DB/KB rows  – 8-12 lean away DB delt raise *BP 5% heavier than last time Fitness B) E3M x 4-8 sets [...]

Programming: June 17-23

Posted Jun 18 2024 by Ryan Savard

Monday 6/17 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts @ 3011 tempo – 8-12/side SA DB bench press w/ pause – 8-12 tall kneeling banded lat pull-down  Fitness B) E3M x 4-8 sets:– 12/9 cal row – 3 DB up/down devi[...]

Programming: June 10-16

Posted Jun 11 2024 by Ryan Savard

Monday 6/10 Fitness A) E2M x 6 sets:– 5 push press After odd sets – 10 ring rows (tough) After even sets – 5/s SL hip thrusts off bench  B) E5M x 3-5 sets: – 400m row (stay +/- 5 sec off original pace) – 15 unbroken RKB swings  [...]

Programming: June 3-9

Posted Jun 05 2024 by Ryan Savard

Monday 6/3 Fitness & Performance A) E4M x 4 sets: – 6/side BB/DB step back reverse lunges – 8-12 ring dips (add weight if able) – 6 DB batwing rows w/ 4 sec pause Fitness B) 12 min AMRAP: – 1 DB thruster – 3 strict pull-ups –[...]

Programming: May 27 – June 2

Posted May 27 2024 by Ryan Savard

Monday 5/27 Murph – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run *Partition bodyweight movements as needed.  *Wear a 20/14 weight vest if you have one.  ½ Murph – 800m run – 50 pull-u[...]

Programming: May 20-26

Posted May 22 2024 by Ryan Savard

Monday 5/20 Fitness & Performance A) E4M x 4 sets: – 10 DB Romanian deadlifts @ 3011 tempo – 10-15 DB floor press w/ pause – 10/side SA bent over KB rows B) “Helen” 3 rounds for time: – 400m run – 21 KB swings (53/35) – 1[...]