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[...]

Programming: Nov. 15-21

Posted Nov 17 2021 by Ryan Savard

Monday 11/15FitnessA) E2M x 8 sets (4 each)Odd sets:– 16 alternating front rack BB/KBs reverse lunges– 8 L-seated band row (green)Even sets:– 8-12 dips (rings/box/bench)– 8/side wide stance banded twistsB) 10 rounds for time:– 5 KB swings– 4 box step overs &#[...]

Programming: Nov. 8-14

Posted Nov 09 2021 by Ryan Savard

Monday 11/8FitnessA) E3M x 6 sets:– 6 bench press– 10/side half kneeling banded lat-pulldown– 10 bent over reverse flyB) 10 min AMRAP:– 1 box step-over– 1 push-up– 1 hanging knee raise*Add a rep to each movement every roundPerformanceA) E3M x 6 sets:– 3-6 be[...]

Programming: Oct. 25-31

Posted Oct 25 2021 by Ryan Savard

Monday 10/25A) E2.5M x 6 sets – back squat– 5 box squats w/ pauseAfter odd sets: – 8-12 DB floor pressAfter even sets: – 8-12 double DB/KB bent over rowB) 3 rounds for time:– 400m row– 20-15-10 wallballs– 15-12-9 hanging knee raisesPerformanceA) E2[...]