Programming: Feb. 27 – Mar. 5

Posted Feb 28 2023 by Ryan Savard

Monday 2/27 A) E3M x 6 sets – 3-5 BB front squats After odd sets: – 8-12 floor lying plate pull-overs After even sets: – 12-16 banded tricep overhead extensions *build heavier than last week B) E3M x 4-7 sets: – 12/9 cal row – 4-8 dbl [...]

Programming: Feb. 20-26

Posted Feb 21 2023 by Ryan Savard

Monday 2/20 Fitness A) E3M x 6 sets – 7-5-3-2-1 deadlifts (building) – 8-12 DB L-seated presses – 8-12/side half kneeling banded row + reach B) 5 sets of 3 min AMRAPs: – 8 double DB deadlifts – 10 push-ups – 12 box step-ups R60S [...]

Programming: Feb. 13-19

Posted Feb 15 2023 by Ryan Savard

Monday 2/13 Fitness A) E2M x 8 sets Odd sets: – 8-12 BB strict presses – 8 SL DB Romanian deadlifts (R) Even sets: – 8/side SA ring rows w/ reach – 8 SL DB Romanian deadlifts (L) *SL RDLs should be done with back leg raises straight off ground [...]

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[...]