Posted Apr 22 2022 by Ryan Savard

FitnessA) E4M x 4 sets:– 6-10 bench press– 4-6 eccentric pull-ups– 6-8/side banded twist @ 3010 tempo*If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps.PerformanceA) E4M x 4 sets:– 1 RIR bench press @ 65-70%&[...]

Programming: April 18-24

Posted Apr 19 2022 by Ryan Savard

Monday 4/18FitnessA) E2M x 8 sets (4 each, alternating)Odd sets:– 8-12/side DB/BB split squatsEven sets:– 12-16 alternating KB gorilla rows– 12-16 double banded OH tricep extensions*Split squats can be from floor or rear foot elevated.B) For time:– 400m run+– 9-7-5DB th[...]

Programming: April 11-17

Posted Apr 12 2022 by Ryan Savard

Monday 4/11FitnessA) E2M x 8 sets (4 each)Odd sets:– 16 alternating DB incline presses– 8-12 banded Spanish squatsEven sets:– 8-12 incline chest supported KB row w/ pause– 8-12 medball hamstring curlsB) E90S x 10-15 sets:– 16 single unders / lateral hops– 4 alt. D[...]

Programming: April 4-9

Posted Apr 09 2022 by Ryan Savard

Monday 4/4FitnessA) E3M x 5 sets– 8 deadlifts– 8-12 seated DB presses– 8-12 DB lat pull-overs*Heavier than 3/25B) 5 rounds for time:– 200m row– 12 RKB swings– 10 DB push press– 8 DB reverse lungesR60S PerformanceA) E3M x 5 setsDeadliftSet 1: 8 @ 50%Set [...]

Programming: Mar. 28 – Apr. 3

Posted Mar 28 2022 by Ryan Savard

Monday 3/28FitnessA) E3M x 6 sets:– 6-4-2-6-4-2 box squatsAfter even: 12-16/side alternating DB bench pressAfter odd: 8-12 tall kneeling banded lat pull-downs*heavier than 3/10B) E90S x 10-15 sets:– 20 double unders– 5 DB thrusters (95/65)– 4 hanging knee raises– 3 up/d[...]

Programming: Mar. 21-27

Posted Mar 22 2022 by Ryan Savard

Monday 3/21Fitness A) E2M x 8 setsEven sets:– 8-12 strict BB press– 8-12 single leg DB hip thrusts ROdd sets:– 8-12 bent over double KB/DB row– 8-12 single leg DB hip thrusts LB) 3 rounds for time:– 400m row– 10 DB hang power clean + push press– 50 sing[...]

Posted Mar 12 2022 by Ryan Savard

CF Open Workout 22.3(RX) For time:– 21 pull-ups– 42 double-unders– 21 thrusters (weight 1) – 18 chest-to-bar pull-ups – 36 double-unders– 18 thrusters (weight 2) – 15 bar muscle-ups– 30 double-unders– 15 thrusters (weight 3)♀[...]

Programming: March 7-13

Posted Mar 07 2022 by Ryan Savard

Monday 3/7FitnessA) E2M x 8 sets (4 each)Odd sets:– 16 alternating top-down DB incline presses– 8-12 banded Spanish squatsEven sets:– 16 alternating dKB gorilla rows– 8-12 medball hamstring curlsB) EMOM x 10-20 sets:– 3 double DB hang power snatch– 4 toes to bar&n[...]