Programming: May 11-17

Posted May 11 2026 by Ryan Savard

Join us Friday evening, May 29th, to take on the R.A.D. Acid Athletics workout followed by a pot-luck and hang out! More details to follow in an email this week. Monday 5/11 Fitness & Performance A) E4M x 4 sets: – 8-12 DB bench press @ 3111 tempo – 16 KB/DB reve[...]

Programming: May 4-10

Posted May 04 2026 by Ryan Savard

Monday 5/4 Fitness A) E2MOM x 8 sets Odd: – 8 heel elevated double KB front squats – 10 bent over BB rows Even: – 10/s half kneeling DB press – 20 sec side plank / side B)  “Little Chief” 5 rounds as many reps as possible… 3 mi[...]

Programming: Apr. 27 May 3

Posted Apr 26 2026 by Ryan Savard

Monday 4/27 Fitness A) E3M x 5 sets: – 5 front squats @ 3111 tempo – 8-12 DB bench press – 10 tall kneeling banded lat pull-down *Can sub double KB front squats if needed B) E5M x 3-5 sets: – 400m row or 800m bike – 15 unbroken wallballs&[...]

Programming: Apr. 20-26

Posted Apr 20 2026 by Ryan Savard

Monday 4/20 Fitness & Performance A) E4M x 4 sets – 16-20 seated alternating DB strict press – 8/s KB front knee banded split squat (green) – 10 tough ring rows Fitness B) 15 min AMRAP:– 6 alternating DB snatch – 4 hanging knee raise [...]

Programming: Apr. 13-19

Posted Apr 15 2026 by Ryan Savard

Monday 4/13 Fitness A) E3M x 8 sets: – 3 deadlifts  After even sets – 10-15 DB floor press After odd sets – 10 banded straight arm lat pull-down B) E5M x 3-5 sets: – 400m row – 15 RKB swings – 10 box step-overs (w/ or w/o medba[...]

Programming: Apr. 6-12

Posted Apr 06 2026 by Ryan Savard

Monday 4/6 Fitness & Performance A) E4M x 4 sets: – 6 bench press @ 2-3 RIR – 2-4 negative or 4-8 strict/weighted pull-ups – 8/s shoulder external rotations  *Heavier than 3/27 Fitness B) E5M x 3-5 sets: – 500/400m row or 1000/800m bik[...]

Programming: Mar. 30 – Apr. 5

Posted Mar 31 2026 by Ryan Savard

Monday 3/30 Fitness A) E2M x 8 sets Odd sets:  – 8/s front foot elevated split squats Even sets: – 10/s SA DB bench press – 10/s half kneeling banded row+reach (green) B) E3M x 5-8 sets: – 200m row – 5 DB hang squat cleans R[...]

Programming: Mar. 23-29

Posted Mar 22 2026 by Ryan Savard

Monday  3/23 Fitness A) E3MOM x 5 sets: – 6 back squats (sub 8 double KB front squat w/ pause) – 8-12/s SA DB bench press – 10 tall kneeling banded lat pull-downs B) E2M x 8-12 sets Odd: 12/9 cal row + 12 wallballs Even: 12/9 cal row + 6-9 strict p[...]