Programming: Oct. 14-20

Posted Oct 15 2024 by Ryan Savard

Monday 10/14Fitness & PerformanceA) E4M x 4 sets:– 8/side KB split squats (rear foot elevated or regular)– 12-16 DB floor press w/ pause– 2-4 negative pull-ups OR 4-8 strict/weighted pull-upsFitnessB) E3M x 4-8 sets:– 12/9 cal row– 9 double KB deadlifts– 9-12 [...]

Programming: Oct. 7-13

Posted Oct 09 2024 by Ryan Savard

Monday 10/7FitnessA) E2M x 8 setsOdd sets:– 8-12 BB strict press– 8-12/side SA DB bent over rowEven sets:– 8-12 heel elevated goblet squats w/ pause– 8/side wide stance banded pallof pressB) 5 rounds for time:– 200 or 400m bike– 10 DB push press– 10 RKB swin[...]

Programming: Sep. 30 – Oct. 6

Posted Oct 01 2024 by Ryan Savard

Monday 9/30Fitness & PerformanceA) E3M x 5 sets:– 5 bench press @ 3111 tempo– 10 tall kneeling banded lat pull-downs– 5 prone YWY’s (w/ 2.5s or 5s if able)FitnessB) E2M x 8-12 sets:Odd: 12/9 cal row + 6-9 dips + 3 up/downsEven: 12/9 cal row + 12 RKB swings PerformanceB) [...]

Programming: Sep. 23-29

Posted Sep 24 2024 by Ryan Savard

Monday 9/23FitnessA) E2M x 8 setsOdd sets:– 8/side DB SL kickstand Romanian deadlifts*Control on the way down, full extension at topEven sets:– 8-12/side SA half kneeling landmine presses– 8-12 L-seated band rowsB) 12 min AMRAP:– 20 single unders– 1 power clean + push j[...]

Programming: Sep. 16-22

Posted Sep 18 2024 by Ryan Savard

Monday 9/16Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 3011 tempo– 8-12/side seated SA DB overhead press– 8-12 DB lat pull-oversFitnessB) E3M x 4-8 sets:– 200m row– 10 double KB deadlifts – 8 hanging knee raises– 10 push-upsPerf[...]

Programming: Sep. 9-15

Posted Sep 10 2024 by Ryan Savard

Monday 9/9FitnessA) E3M x 5 sets:– 4 BB or double KB front squats @ 3111 tempo– 8-12/side SA split stance banded presses– 8-12 tough ring rows w/ pauseB) For time:– 1000m row– 50 medball squats (20/14) in unbroken sets of 10– 30 strict pull-ups in unbroken sets of[...]

Programming: Sep. 2-8

Posted Sep 02 2024 by Ryan Savard

Monday 9/2 – Labor Day (7:45 and 9AM classes only)Fitness“Hotshots 19ish”6 Rounds for time of:– 30 Squats– 19 DB Hang Power Cleans– 7 Strict Pull-ups– 400m Run*Scale with 4 rounds if neededPerformance“Hotshots 19”6 Rounds for time of:– 30 Squats– 19 [...]

Programming: Aug. 26 – Sep. 1

Posted Aug 28 2024 by Ryan Savard

Monday 8/26FitnessA) E2.5M x 6 sets– 5-5-3-3-2-1 push pressAfter odd sets…– 5 batwing rows w/ 5 sec pauseAfter even sets…– 10 L-seated leg lift-oversB) 3 rounds for time:– 400m run– 16-12-8DB push press Strict pull-ups in UB sets of 4 Alternating box step ups (wei[...]