Programming: July 12-18

Posted Jul 12 2021 by Ryan Savard

Monday 7/12FitnessA) E2.5M x 6 sets:– 3-4 box squats w/ 32X1 tempoAfter even sets– 8-12 DB seated Arnold pressAfter odd sets– 8-12 DB/KB lat pull-overs*heavier than 7/2B) For time:– 600m run– 50 RKB swings (53/35)– 400m run– 30 DB walking lunges (35/25s)R[...]

Programming: July 5-11

Posted Jul 06 2021 by Ryan Savard

Monday 7/5 – 7:45 & 9am onlyFitness – Hero WOD“Little Whitten”5 rounds for time with a partner:– 22 KB swings– 22 medball box step ups– 400m run (together)– 22 burpees– 22 wallballsPerformance – Hero WOD“Whitten”5 rounds for time:– 22[...]

Programming: June 28 – July 4

Posted Jul 01 2021 by Ryan Savard

Monday 6/28A) E2.5M x 6 sets:– 3 deadlifts w/ 32X1 tempo– 8-10 DB floor press w/ pause– 8-10 bent over reverse flys (5-10lbs)B) E3M x 4-7 sets:– 200m row– 8 double DB hang power cleans– 7 DB front squats– 6 hanging knee raises*Perform reps of 8-8-8 if able.&[...]

Programming: June 21-27

Posted Jun 21 2021 by Ryan Savard

Monday 6/21FitnessA) E3M x 5 sets:– 3-4 bench press w/ 32X1 tempo– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)– 30 sec 6” flutter kicks from hollow position*Heavier than 6/11PerformanceA) E3M x 5 sets:– 1 bench press w/ 32X1 tempo + 2-3 bench press[...]

Programming: June 14-20

Posted Jun 14 2021 by Ryan Savard

Monday 6/14FitnessA) E2MOM x 8 sets (4 each, alternating)Station 1: 12-16 DB renegade rowsStation 2: 12-16 KB reverse lungesB) 5 rounds for time:– 200m run– 6 double DB hang power snatch– 8 DB box step oversR60SPerformanceA) E2MOM x 8 setsSets 1-2: 3 position snatch (high hang, han[...]

Programming: June 7-13

Posted Jun 07 2021 by Ryan Savard

Check your email for more details!Monday 6/7FitnessA) E3M x 5 sets:– 5 box squats w/ 32X1 tempo– 6-8 DB seated Arnold press– 8-10 banded straight arm lat pull-downB) E6M x 3-4 sets:– 400m run– 10 hanging knee raises / weighted sit-up– 12 DB/KB reverse  lunges[...]

Programming: May 31 – June 6

Posted Jun 01 2021 by Ryan Savard

Monday 5/31 – Memorial Day (8 & 9:30am 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. Half Murph– 800m run– 50 pull-ups&#[...]

Programming: May 24-30

Posted May 26 2021 by Ryan Savard

Monday 5/24FitnessA) E2M x 8 sets:– 3 BB push pressAfter odd sets…– 8/side half kneeling band lat pull-downAfter even sets…– 16 alt. DB weighted step-ups*Heavier than 5/14B) For time:– 600m run+6 rounds of:– 6 double DB hang power cleans – 6 lunges (weigh[...]