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[...]

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.[...]