Programming: Nov. 27 – Dec. 3

Posted Nov 28 2023 by Ryan Savard

Monday 11/27 Fitness A) E4M x 4 sets: – 8 back or box squats – 16-24 alt DB tall kneeling overhead piston press – 16-24 alt KB gorilla rows B) 3 rounds for time: – 40-30-20 cal row – 30-20-10 wallballs in UB sets of 10 – 20-15-10 ha[...]

Programming: Nov. 13-19

Posted Nov 14 2023 by Ryan Savard

Monday 11/13 A) E2M x 6 sets  – 5-4-3-3-2-2 push press After even sets: – 10 banded face pulls After odd sets: – 5/side single leg hip extension w/ 3 sec pause (off bench) B) E2M x 8-12 sets: Odd: 12/9 cal row + 9 DB push press Even: 12/9 cal ro[...]

Programming: Nov. 6-12

Posted Nov 07 2023 by Ryan Savard

Monday 11/6 Fitness A) E3M x 7 sets: – 3 BB or 6 tempo dKB front squats After odd sets: – 10 DB curl to press After even sets: – 5/side half kneeling pallof presses *If using KBs for FS, add 3211 tempo B) EMOM x 10-15 sets: – 5 DB thrusters [...]

Programming: Oct. 30 – Nov. 5

Posted Oct 31 2023 by Ryan Savard

Monday 10/30 Fitness & Performance A) E4M x 5 sets: – 8-12 DB Romanian deadlifts @ 3011 tempo – 8-12 dips (BW or weighted) – 8-12/side half kneeling banded high row *Heavier and/or more reps than 10/20 Fitness B) E2M x 8-12 sets – 12/9 cal [...]

Programming Oct. 23-29

Posted Oct 25 2023 by Ryan Savard

Monday 10/23 Fitness A) E3M x 5 sets:– 12-16 DB floor press – 8-12 BB upright rows – 4/side lunge matrix (forward/lateral/reverse) B) 12 min AMRAP: – 20 double unders – 1 double DB hang power clean – 5 push-ups (elevated if needed) [...]

Programming: Oct. 16-22

Posted Oct 17 2023 by Ryan Savard

Monday 10/16 Fitness & Performance A) E4M x 4 sets: – 10-15/side DB bench press 1111 tempo – 5-10 strict pull-ups (banded, BW or weighted) – 10 BB good mornings (off rack or floor) *Heavier or more reps than 10/6 Fitness B) E90S x 10-15 sets:–[...]

Programming: Oct. 9-15

Posted Oct 11 2023 by Ryan Savard

Monday 10/9 Fitness A) E2M x 8 Sets Odd sets: – 16-24 alt. DB bench press Even sets – 12-16 alt. KB goblet cossack squats – 4/side single arm ring rows w/ 4 sec eccentric B) E90S x 10-15 sets: – 20 single unders – 4 double DB hang po[...]

Programming: Oct. 2-8

Posted Oct 04 2023 by Ryan Savard

Monday 10/2 Fitness A) E4M x 4 sets: – 6 BB or dKB front squats – 8-12/side bent over DB row – 4/side TGUP sit-ups *If using KBs for FS, add 3211 tempo B) For time: – 600m run – 40 wallballs in UB sets of 10 – 400m run –[...]