Programming: Sep. 21-27

Posted Sep 21 2026 by Ryan Savard

Monday 9/21 Fitness A) E3M x 6 sets: – 5 deadlifts – 10/s half kneeling SA DB press – 8-12 ring rows B) E5M x 3-5 sets:– 400m run or 800m bike – 15 RKB swings – 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10) – 10 l[...]

Posted Sep 15 2026 by Ryan Savard

Fitness A) E4M x 4 sets: – 8 front squats – 10/s seated Filly press (heavier KB than DB) – 12 ring rows *Sub BB front squats with 8-10 double KB front squats B) E3M x 5-8 sets: – 200m row – 10 DB/KB thrusters  – 30 single unders [...]

Programming: Sep. 14-20

Posted Sep 14 2026 by Ryan Savard

Monday 9/14 Fitness & Performance A) E4M x 4 sets: – 8-12 DB bench press @ 3111 tempo – 4-8 strict (BW or weighted) OR 2-4 negative pull-ups – 8/s shoulder external rotations Fitness B) 3 rounds for time: – 400m run – 20-16-12 reps of[...]

Programming: Aug. 31 – Sep. 6

Posted Aug 30 2026 by Ryan Savard

Monday 8/31 Fitness A) E2M x 8 sets Odd sets: – 8-12/s SA DB incline press Even sets: – 8/s SL RDLs w/ rack assist (back leg extended – 10 tall kneeling banded lat pull-downs B) 5 rounds for time: – 8 double DB power cleans – 10 box st[...]

Programming: Aug. 24-30

Posted Aug 23 2026 by Ryan Savard

Monday 8/24 Fitness A) E4M x 4 sets: – 8 deadlifts – 10/s half kneeling SA DB press – 8-12 ring rows B) E5M x 3-5 sets: – 500m row or 1000m bike – 5 up/down DB devil cleans  – 10 alt DB reverse lunges – 10 lemon squeez[...]

Programming: Aug. 17-23 (T-Shirt Pre-Order)

Posted Aug 18 2026 by Ryan Savard

Follow the links to pre-order your shirt(s) or choice… Heavyweight Navy/White Heavyweight Dust/Coral Triblend Slate/White Triblend Silver/Coral Monday 8/17 Fitness & Performance A) E4M x 4 sets: – 8 BB strict press – 8-12/s SA DB bent over ro[...]

Programming: Aug. 10-16

Posted Aug 09 2026 by Ryan Savard

Monday 8/10 Fitness A) E2M x 6 sets: – 5 push press After odd sets – 20 alternating KB gorilla rows After even sets – 10 tough DB goblet squats B) E2M x 8-12 sets Odd: 12/9 cal row + 10 DB push press Even: 12/9 cal row + 5 hanging knee raises + 3-5 burp[...]

Posted Aug 06 2026 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 16-20 top down DB bench press – 4-8 strict/weighted or 2-4 negative supinated pull-ups Fitness B) 5 rounds for time: – 15 RKB swings – 5-10 dips – 5 up/down + box st[...]