Programming: Oct. 18-24

Posted Oct 18 2021 by Ryan Savard

Monday 10/18FitnessA) E2M x 8 sets (4 each)Odd: 8-12 BB strict overhead pressEven: 8-12 DB Romanian deadlifts + 8-12 ring rowsB) EMOM x 10-20 sets:– 4 DB push press – 4 box step overs – 4 hanging knee raises / abmat sit-ups*Scale up and use DBs for step-oversPerformanceA)[...]

Programming: Oct. 11-17

Posted Oct 12 2021 by Ryan Savard

Monday 10/11FitnessA) E2M x 8 sets (4 each)Odd sets:– 8/side DB/KB split squats– 8 L seated band row (green)Even sets:– 16 alternating seated DB piston press– 8/side banded chops (high to low – red)B) E6M x 3-4 sets:– 400m row– 8 DB hang squat cleans– [...]

Programming: Oct. 4-10

Posted Oct 05 2021 by Ryan Savard

Monday 10/4FitnessA) E3.5M x 4 sets:– 8-12 bench press– 8-12 DB lat pull-overs– 8-12 banded face pullsB) EMOM x 10-20 sets– 2 x (1 DB clean + 2 goblet hold lunges)– 4 box jump step-ups– 3 push-upsPerformanceA) E3.5M x 4 sets:– 8-12 bench pressSet 1 @ 50%Sets[...]

Posted Sep 27 2021 by Ryan Savard

FitnessA) E3.5M x 4 sets:– 10 deadlifts*Start light and build to a moderately heavy setPerformanceA) E3.5M x 4 sets:– 10 deadlifts*Set 1 @ 45%.*Set 2 @ 55% *Sets 3-4 @ 55-60%Fitness & PerformanceB) “Helen”3 rounds for time:– 400m run– 21 KB swings (53/35)– [...]

Programming: Sept. 20-26

Posted Sep 21 2021 by Ryan Savard

Monday 9/20FitnessA) E3.5M x 3 sets – back squat– 10 box squats w/ pause– 10-15 box dips– 10/side lean away DB lateral raisesB) 5 rounds for time:– 200m run– 8 DB or BB deadlifts– 8 sit-ups (can anchor and weight)– 16 single undersR60SPerformanceA) E3.[...]

Programming: Aug. 30 – Sep. 5

Posted Aug 30 2021 by Ryan Savard

Monday 8/30Fitness & PerformanceA) E2MOM x 5 sets:– 5 push press*Pause/reset each rep. Not TnGFitnessB) 9 min AMRAP:– 1 DB push press– 3 toes to bar– 18 single unders*Add 1 S2O rep each round.PerformanceB) 9 min AMRAP:– 1 shoulder to overhead (135/95, 115/75, 95/65,[...]

Programming: Aug. 23-29

Posted Aug 24 2021 by Ryan Savard

Monday 8/23FitnessA) E2.5M x 6 sets:Odd sets:– 8 double KB heel elevated front squats @ 3111 tempo– 8/side half kneeling pallof pressEven sets:– 12-16 alternating top down DB seated press– 12-16 medball Russian twistsB) 15 min AMRAP– 15 cal row– 12 wallballs–[...]

Programming: Aug 16-22

Posted Aug 17 2021 by Ryan Savard

Monday 8/16Fitness & PerformanceA) E4M x 3 sets– 8-12 1¼ bench press w/ 45% @ tempo– 12-16 KB gorilla rows– 12-16 banded face pullsBP tempo: 3 sec down, 1 sec pause at ¼ FitnessB) For time:– 45 single unders– 40 cal row– 35 RKB swings– 30 push-ups[...]