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[...]

Programming: Sep. 19-25

Posted Sep 19 2022 by Ryan Savard

Monday 9/19FitnessA) E2MOM x 8 sets (4 each)Odd sets:– 6-10 BB/DBs strict overhead press*– 8/side front foot elevated split squat (L)Even sets:– 12-16 KB gorilla rows – 8/side front foot elevated split squat (R)*Heavier than last timeB) For time:– 1000m row– [...]

Programming: Sep. 12-18

Posted Sep 12 2022 by Ryan Savard

On top of King’s Peak (13,528 ft) in Utah.Monday 9/12FitnessA) E2M x 8 sets (4 each, alternating)Odd sets:– 8-12/side half kneeling single arm DB press– 8-12 bent over BB rowsEven sets:– 12 alt. goblet hold lateral lunges*Compare to 8/25, last day for these!B) EMOM x 10-20 se[...]

Programming: Sep. 5-11

Posted Sep 06 2022 by Ryan Savard

Monday 9/5 – Labor Day (7:45 & 9:00am classes only)Fitness“Hot Shots 19-ish”6 rounds for time:– 30 air squats– 19 RKB swings– 7 strict pull-ups– 400m run*45 minute time capPerformance“Hot Shots 19”6 rounds for time:– 30 air squats– 19 power clean[...]

Programming: Aug. 29 – Sep. 4

Posted Aug 29 2022 by Ryan Savard

Monday 8/29FitnessA) E4M x 4 sets:– 8-12/side single arm DB bench press– 2-4 supinated negative pull-ups– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)B) 5 rounds for time:– 200m run– 16 single unders– 12 RKB swings– 8 hand release push-upsR60S[...]

Programming: Aug. 22-28

Posted Aug 23 2022 by Ryan Savard

Monday 8/22FitnessA) E2MOM x 8 sets (4 each)Odd sets:– 8-12 BB/DBs strict overhead press– 8/side KB front rack contralateral box step-up (L)Even sets:– 4-6 DB batwing rows w/ 4 sec pause – 8/side KB front rack contralateral box step-up (R)*Start box step-ups on non-domin[...]