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[...]

Programming: Feb. 28 – Mar. 6

Posted Feb 28 2022 by Ryan Savard

Monday 2/28Fitness & PerformanceA) E4M x 4 sets:– 8-12 Romanian deadlifts @ 65%– 12-16 DB incline press w/ pause– 8-12/side bent over KB/DB rowsFitnessB) 3 rounds for time:– 600-400-200m run – 30-20-10RKB swingssingle unders*Scale run to 400-300-200 if neededPe[...]

Programming: Feb. 21-27

Posted Feb 23 2022 by Ryan Savard

Monday 2/21FitnessA) E3M x 6 sets:– 8-6-4-8-6-4 box squatsAfter even: 8-12/side DB overhead pressAfter odd: 8-12 L-seated band rows*heavier than 2/11B) 3 rounds for time:– 400m run– 15-12-9 DB/KB thrusters– 12-9-6 hanging knee raisePerformanceA) E3M x 6 sets:– 8-6-4-8-6[...]

Programming Overview: Feb. 7-13

Posted Feb 07 2022 by Ryan Savard

Monday 2/6Fitness & PerformanceA) E4M x 3 sets:– 12-16 DB bench press @ 32X1 tempo w/ 2 RIR– 8-12 tough ring rows w/ pause (weighted, body weight, banded)– 8-12 BB hip thrusts w/ pause (off bench)FitnessB) EMOM x 10-20 rounds:– 6 alt DB snatch (50/35)– 5 push-ups[...]

Programming: Jan. 24-30

Posted Jan 24 2022 by Ryan Savard

Monday 1/24FitnessA) E2M x 10 sets (5 each, alternating)Station 1:– 6/side front foot elevated split squats– 8/side side plank band rows RStation 2:– 6-10 L-seated DB press– 8/side side plank band rows LB) E4M x 4-6 sets:– 400m run – 9 goblet squats– 6 [...]

Programming: Jan. 17-23

Posted Jan 18 2022 by Ryan Savard

Monday 1/17Fitness & PerformanceA) E2M x 8 sets:– 2-3 bench press @ 80-85%After odd sets:– 6-10 tall kneeling banded lat pull-downs (black/green)After even sets:– 6-10 band pull aparts (red/orange)FitnessB) 12 min AMRAP– 12/9 cal row– 9 RKB swings– 6 push-ups&[...]