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[...]

Programming: May 13-19

Posted May 15 2024 by Ryan Savard

Monday 5/13 Fitness & Performance A) E3M x 6 sets: Bench press wave – 8-6-4-8-6-4 BB bench press wave After odd – 5-10 strict ring pull-ups (weight if able) OR 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls Fitness E3M[...]

Programming: May 6-12

Posted May 07 2024 by Ryan Savard

Monday 5/6 Fitness A) E3M x 6 sets:  – 8-6-4-6-4-2 Back squat or box squat wave After odd – 8-12 bent over reverse flys w/ pause After even – 4-8 hanging knee raises w/ pause B) E3M x 4-8 sets: – 12/9 cal row – 9 wallballs – 6-[...]

Programming: Apr. 29 – May 4

Posted May 01 2024 by Ryan Savard

Monday 4/29 Fitness A) E2M x 8 sets Odd sets: – 8-12 KB Romanian deadlifts – 8-12 SA DB incline presses (R) Even sets: – 8-12 tall kneeling banded lat pull-down – 8-12 SA DB incline presses (L) B) 15 min AMRAP: – 1 DB hang squat clean [...]

Programming: Apr. 22-28

Posted Apr 24 2024 by Ryan Savard

Monday 4/22 Fitness A) E2.5M x 6 sets – 8-6-4-6-4-2 deadlift wave After odd sets – 6/side DB curl to press After even sets – 12-18 L-seated leg lift-overs *Second wave should be heavier than first B) 3 rounds for time: – 400m run – 15-12-[...]

Programming: Apr. 15-21

Posted Apr 16 2024 by Ryan Savard

Monday 4/15 Fitness A) E2M x 6 sets: – 5-5-4-4-3-3 BB push press (building) After odd – 8-12/side half kneeling band row + reach After even – 8-12 tough goblet squats B) 15 min AMRAP: – 1 DB hang power clean + push jerk – 3 hanging knee rais[...]