Posted Jun 28 2022 by Ryan Savard

Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 6-10 repsPerformance: 1-2 RIR @ 60%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/20FitnessB) 6 rounds for time:– 200m row– [...]

Programming: June 20-26

Posted Jun 20 2022 by Ryan Savard

Monday 6/20Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 8-12 repsPerformance: 2 RIR @ 55%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/10Fitness24-18-12-6 reps for time:Cal rowRKB [...]

Programming: June 13-19

Posted Jun 13 2022 by Ryan Savard

Monday 6/13Fitness & PerformanceA) E4M x 3 sets:– 8-12 strict overhead press– 8-12/side bent over DB/KB rows– 8-12 banded spanish squatsFitnessB) E90S x 10-15 sets:– 20 single unders / lateral hops– 3/side SA DB/KB hang power clean + push press – 6 wallba[...]

Programming: June 6-12

Posted Jun 05 2022 by Ryan Savard

Monday 6/6FitnessA) E4M x 3 sets:– 8/side SL DB/BB B-stance Romanian deadlifts– 8-12 dips– 8-12 DB lat pull-oversB) E2M x 10-16 total sets (alternating stations)Station 1:– 12/9 or 10/7 cal row– 8 dKB deadliftsStation 2:– 12/9 or 10/7 cal row– 4-8 strict pul[...]

Posted Jun 03 2022 by Ryan Savard

FitnessA) E2M x 6 sets:– 5-3-2-1-1-1 BB push pressAfter odd sets:– 10-20 seated banded hamstring curlsAfter even sets:– 10/side bent over DB/KB rowPerformanceA) E2M x 6 sets:– 5-3-2-1-1-1 push jerks*Heavier than 5/25Fitness & PerformanceB) Strength Option3-4 sets for qual[...]

Programming: May 30 – June 5

Posted May 31 2022 by Ryan Savard

Monday 5/30Murph– 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-ups– 100 push-ups– 150 air squats̵[...]

Programming: May 23-29

Posted May 24 2022 by Ryan Savard

Monday 5/23FitnessA) E4M x 3 sets:– 6-10 BB box squats– 16 L-seated DB overhead piston press– 16-20 alt. KB gorilla rowsB) 3 rounds for time– 400m run– 15-12-9 BB or DB thrusters – 15-12-9 pull-upsPerformanceA) E4M x 3 sets – back squatsSet 1: 10 @ 50%S[...]

Programming: May 16-22

Posted May 17 2022 by Ryan Savard

Monday 5/16FitnessA) E2M x 6 sets:– 5-5-4-2-2-2 BB push pressAfter odd sets:– 10-20 seated banded hamstring curlsAfter even sets:– 10/side bent over DB/KB rowB) E90S x 10-15 sets– 5 DB push press– 3 DB box step overs– 4 hanging knee raise– 2 up/downsPerforma[...]