Programming: July 31 – August 6

Posted Jul 31 2023 by Ryan Savard

Monday 7/31 Fitness A) E3.5M x 4 sets: – 6 back or box squats – 8-12 DB Z-presses – 4/side SA ring rows w/ 4 sec pause at top B) E6M x 3-4 sets: – 400m row – 18 wallballs – 12 strict pull-ups Performance A) E3.5M x 4 sets: [...]

Programming: July 24-30

Posted Jul 24 2023 by Ryan Savard

Monday 7/24 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 8-12/side SA DB bench press – 8-12 tall kneeling banded lat pull-downs Fitness B) 12 min AMRAP: – 24 single unders – 12 RKB swings  – 9 air s[...]

Programming: July 17-23

Posted Jul 17 2023 by Ryan Savard

Monday 7/17 Fitness A) E2M x 6 sets:– 5-4-3-2-2-2  push press *Add until you reach a tough set of 2 reps After odd sets – 12-16 L-seated leg lift-overs After even sets – 8-12 ring rows B) B) E2MOM x 8-12 sets – 12/9 cal row – 6 DB push [...]

Programming: July 10-16

Posted Jul 10 2023 by Ryan Savard

Monday 7/10 Fitness & Performance A) E4M x 4 sets: – 10-15 DB incline press @ 3111 temp (1-2 RIR) – 10-15 bent over BB rows w/ pause – 10/side shoulder external rotations Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 6-12 dips or push-ups Even: [...]

Programming: July 3-9

Posted Jul 06 2023 by Ryan Savard

Monday 7/3 Fitness A) E2M x 8 sets (4 each) Odd: – 8/side DB/KB front foot elevated split squats Even: – 16-20 alt. DB renegade rows – 16-20 banded tricep push-downs B) EMOM x 10-20 sets Odd sets: 12/9 or 10/7 cal row Even sets: 6-8 alt. DB snatch[...]

Programming: June 26 – July 2

Posted Jun 26 2023 by Ryan Savard

Monday 6/26 Fitness A) E2M x 8 sets (4 each) Odd: – 8-12 BB strict press – 8-12 banded Spanish squats Even: – 8-12 medball hamstring curls – 8-12 bent over double KB rows *last day for these movements B) EMOM x 10-20 sets: – 3 doubl[...]

Programming : June 19-25

Posted Jun 19 2023 by Ryan Savard

Monday 6/19 Fitness & Performance A) E4M x 4 sets: – 8/side KB b-stance Romanian deadlifts – 8-16 dips (weighted if able) – 8-12/side DB bent over rows Fitness B) E2M x 8-12 sets – 12 RB swings – 8 push-ups – 12 air squats [...]

Programming: June 12-18

Posted Jun 12 2023 by Ryan Savard

Monday 6/12 Fitness A) E3M x 6 sets: – 5 front squats (BB or dKB) After Odd sets: 16 alt. tall kneeling DB piston presses After Even sets: 8-12 tough ring rows B) For time: – 1000m row – 50 medball squats (20/14) in unbroken sets of 10 – 30 str[...]