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[...]

Programming: Dec. 20-26

Posted Dec 21 2021 by Ryan Savard

Monday 12/20FitnessA) E2M x 8 sets (4 each, alternating)Station 1:– 8/side half kneeling DB press– 8-12 BB good mornings (light to moderate)Station 2:– 12-16 alternating KB gorilla rows– 8-16 banded kneeling crunchesB) E6M x 3 sets:– 40/30 cal row– 20 DB/KB or pri[...]

Programming: Dec. 13-19

Posted Dec 15 2021 by Ryan Savard

Monday 12/13Fitness & PerformanceA) E3M x 5 sets:– 5 bench press @ 32X1 tempo @ 60-65%– 8-12 tall kneeling banded lat pull-downs– 8-12 band pull apartsFitnessB) 5 rounds for time:– 12/9 cal row– 10 RKB swings– 8 dipsR60SPerformanceB) 5 rounds for time:– [...]

Programming: Dec. 6-12

Posted Dec 07 2021 by Ryan Savard

Monday 12/6FitnessA) E3M x 3 sets:– 12-16 BB strict overhead presses– 12-16 DB goblet hold weighted step-ups– 8/side SA banded bent over reverse fly w/ pauseB) E3M x 4-7 sets:– 12/9 or 10/7 cal row– 6 DB hang power cleans + push press– 8-12 wallballs Performa[...]

Programming: Nov. 29 – Dec. 5

Posted Nov 29 2021 by Ryan Savard

Monday 11/29Fitness & PerformanceA) E3M x 4 sets:– 8-12 BB Romanian deadlifts @ 50-65%– 8-12 DB floor press w/ pause– 8-12/side bent over KB rowB) 3 rounds for time:– 600-400-200m run– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)– 30-20-10 push[...]

Programming: Nov. 22-28

Posted Nov 21 2021 by Ryan Savard

Pre-order for hoodies ends this Friday, 11/26. Get yours here! (available in red, nave, and gray)Monday 11/22FitnessA) E2M x 8 sets (4 each)Odd: 8-12 /side half kneeling landmine pressesEven: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downsB) 5 rounds for time:– 250/200m rowR[...]