Programming: June 5-11

Posted Jun 05 2023 by Ryan Savard

Monday 6/5 Fitness A) E3.5M x 5 sets: – 4-8 bench press (1 RIR) – 2-4 supinated pull-up negatives (2-3 sec descent) – 8-12 ring face pulls B) 12 min AMRAP – 10 RKB swings – 8 push-ups – 6 box step-ups Performance A) E3.5M x 5 [...]

Programming: May 29 – June 4

Posted Jun 01 2023 by Ryan Savard

Monday 5/29 – Memorial Day (7:30 & 9AM only) Murph – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run *Partition bodyweight movements as needed.  *Wear a 20/14 weight vest if you have one.  ½ Mur[...]

Programming: May 22-28

Posted May 22 2023 by Ryan Savard

Monday 5/22 Fitness A) E2M x 8 sets (4 each) Odd: – 8-12/side half kneeling BB landmine press Even: – 8-12 KB Romanian deadlifts – 12-16 KB gorilla rows B) E3M x 4-8 sets: – 12/9 cal row – 5 DB push press – 6-9 strict pull-ups[...]

Programming: May 15-21

Posted May 16 2023 by Ryan Savard

Monday 5/15 Fitness A) E3M x 6 sets: – 5 deadlifts After Odd sets: 12-16 DB floor press After Even sets: 8-12 straight arm banded lat pull-downs B) For time: – 600-400-200m run – 15-12-9 double KB deadlifts – 15-12-9 hanging knee raise Perform[...]

Programming Overview: May 8-14

Posted May 09 2023 by Ryan Savard

Monday 5/8 Fitness A) E3.5M x 5 sets: – 6 front squats (BB or dKB) – 8-12 DB incline presses w/ pause – 8-12 DB/KB chest supported incline row w/ pause B) EMOM x 4-8 sets 1: 12/9 cal row 2: 9-12 wallballs (20/14) 3: 9 hanging knee raise *The next pr[...]

Programming: May 1-7

Posted May 02 2023 by Ryan Savard

Monday 5/1 Fitness A) E4M x 4 sets: – 6-10 bench press w/ 32X1 tempo – 4 supinated pull-up negatives (2-3 sec descent) – 8/side SA trap 3 raise w/ pause (2.5-10 lb) B) E3M x 4-8 sets: – 12/9 cal row – 10 RKB swings – 8 push-ups or d[...]

Programming: Apr. 24-30

Posted Apr 24 2023 by Ryan Savard

EDCF Coaches Dinner Monday 4/24 Fitness A) E2M x 8 sets (4 each) Odd: – 8/side rear foot elevated split squats *Scale with regular split squats Even: – 8-12 banded tricep overhead extensions – 8-12 alt. archer ring row hold switches B) E3M x 4-8 sets:[...]

Programming Apr. 17-23

Posted Apr 17 2023 by Ryan Savard

Monday 4/17 Fitness & Performance A) E3.5M x 4 sets:– 8-12 strict BB presses @ 2 RIR – 8-12/side DB chainsaw row – 8-12 medball hamstring curls Fitness B) 5 rounds: – 200m run – 4 DB up/down devil presses  – 4-8 strict pull[...]