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&[...]

Programming Overview: Jan. 10-16

Posted Jan 15 2022 by Ryan Savard

Monday 1/10FitnessA) E2M x 6 setsOdd:– 4-8 BB strict overhead presses– 12-16 L-seated banded row (green)Even:– 12-16 DB weighted box step-ups– 8 bent over reverse fly w/ pause*Should be heavier than 12/31B) 10 rounds for time:– 6 alt. DB power clean + push press (3/side[...]

Programming: Jan. 3-9

Posted Jan 05 2022 by Ryan Savard

Monday 1/3Fitness A) E2M x 6 sets (3 each, alternating)Odd:– 12-16 DB incline press– 8 banded no moneys w/ pauseEven: – 12-16 BB hip thrusts w/ pause (off ground)– 8/side DB shoulder external rotationsB) E3MOM x 4-7 sets:– 12/9 or 10/7 cal row– 6 double [...]

Programming: Dec. 27 – Jan. 2

Posted Dec 29 2021 by Ryan Savard

Monday 12/27FitnessA) E3M x 6 sets:– 10-8-6-10-8-6 deadlifts*The second wave should be heavier than the first.After odd sets: 8-12 strict supinated pull-upsAfter even sets: 8-12 DB bench pressB) 5 rounds for time:– 200m run– 10-8-6-4-2 DB up/down devil pressDB or unweighted bo[...]