Programming: Feb. 6-12

Posted Feb 07 2023 by Ryan Savard

Monday 2/5 Fitness A) E2M x 8 sets Odd sets: – 12-16 alt. low handle landmine cossack squat Even sets: – 12-16 DB floor press w/ pause – 8-12 tall kneeling banded lat pull-down B) EMOM x 10-20 sets: – 6 alt DB hang snatch – 2 burpee + [...]

Programming: Jan. 30 – Feb. 5

Posted Jan 30 2023 by Ryan Savard

We know a lot of you have really upped your fitness game since the new year. You might be wondering what’s the next step. Changing your habits with nutrition and lifestyle outside of the gym should be your focus to maximize your time inside the gym.  I am so pumped to be rolling out o[...]

Programming: Jan. 23-29

Posted Jan 24 2023 by Ryan Savard

Monday 1/23 Fitness A) E2M x 8 sets Odd sets: – 8-12/side half kneeling DB press – 8-12 tough ring rows Even sets: – 8/side KB split squats B) E5M x 4-5 sets: – 400m row – 10 goblet – 10-15 push-ups or dips Performance A[...]

Programming: Jan. 16-22

Posted Jan 18 2023 by Ryan Savard

Monday 1/16 Fitness & Performance A) E4M x 4 sets: – 1 RIR bench press @ 80% (Fitness: 4-8) – 12-16 alternating KB gorilla rows – 8-12/side banded lateral delt raise Fitness B) E3M x 4-8 sets: – 12/9 cal row – 4-6 DB up/down devil cle[...]

Programming: Jan. 10-16

Posted Jan 10 2023 by Ryan Savard

Monday 1/9 Fitness & Performance A) E2M x 6 sets – 5-4-3-3-2-2 BB push press *Build to a tough 2 reps Fitness B) 5 rounds for time: – 200m run – 10 SA DB hang clean + push press (5/side) – 4 up/down + box step-up R60S Performance B[...]

Programming: Jan. 2-8

Posted Jan 03 2023 by Ryan Savard

Monday 1/2 – 7:45 and 9am only Fitness & Performance “Fight Gone Bad” 3 rounds for total reps:– 1 minute wallballs (20/14)– 1 minute KB sumo deadlift high pulls (70/53)– 1 minute box jumps (20 in)– 1 minute push press (75/55)– 1 minute row fo[...]

Programming: Dec. 26 – Jan. 1

Posted Dec 26 2022 by Ryan Savard

Monday 12/26 – 7:45 and 9am only Fitness E12M x 3 total stationsStation 1 3 rounds: – 200m row – 15 RKB swings  – 12 push-ups Station 2 3 rounds: – 200m run – 12 DB thrusters – 9 strict pull-ups Station 3 3 ro[...]

Programming: Dec. 19-25

Posted Dec 19 2022 by Ryan Savard

Monday 12/19 Fitness & Performance A) E2M x 6 sets – 5-5-4-4-4 BB push press *Build to a tough 4 reps Fitness B) E90S x 10-15 sets: – 20 single unders – 3-6 DB push press – 3-6 pull-ups – 6-9 air squats Performance B) E90S x [...]