Programming: May 17-23

Posted May 17 2021 by Ryan Savard

picMonday 5/17FitnessA) E3M x 5 sets:– 6 bench press w/ 32X1 tempo– 12 alt. KB gorilla row– 18-24 foot elevated medball Russian twistsB) AMRAP in 5 minutes:– 20 single unders or lateral line hops– 10 air squatsR60S, and then…AMRAP in 5 minutes:– 5 DB NPU devil p[...]

Programming: May 10-16

Posted May 12 2021 by Ryan Savard

Vote us the Best Place To Workout in East Dallas!Monday 5/10FitnessA) E3M x 5 sets:– 5 back squats w/ 32X1 tempo– 10 top down alternating DB bench press– 5-10 leg assisted strict pull-ups on BBB) 3 rounds for time:– 400m run– 21-15-9 DB thrusters– 15-12-9 up/downs[...]

Programming: May 3-9

Posted May 06 2021 by Ryan Savard

Monday 5/3FitnessA) E2.5M x 6 sets:– 5 BB deadliftsAfter odd sets:– 8/side single arm incline bench pressAfter even sets:– 8/side single arm ring row*Add weight to DLs over 6 sets.B) E3M x 4-6 sets:– 10/8 cal row– 9 double KB deadlifts– 8 up/downsPerformanceA) E2.[...]

Programming: Apr. 26 – May 2

Posted Apr 26 2021 by Ryan Savard

picMonday 4/26FitnessA) E2M x 8 sets (4 each)Station 1: 8-12 BB weighted hip extensions + 8-12 ring rowsStation 2: 8-12 alternating goblet hold lateral lunges + banded pull-apartsB) 12 min AMRAP:– 30 single unders– 6 DB hang power cleans– 8 reverse lunges (weighted if able)– [...]

Programming: Apr. 19-25

Posted Apr 19 2021 by Ryan Savard

picMonday 4/19FitnessA) E2M x 6 sets:– 8-10 DB Romanian deadliftsAfter odd sets…– 8 half kneeling landmine press RAfter even sets…– 8 half kneeling landmine press L *Set up landmine press with a sandbag and a barbell. B) E6M x 3-4 sets:– 24/18 cal row[...]

Posted Apr 18 2021 by Ryan Savard

No classes. Open gym from 10am-12pm.[...]

Programming: Apr. 12-18

Posted Apr 13 2021 by Ryan Savard

Monday 4/12FitnessA) E2.5M x 6 sets:– 5 BB box squats w/ pause (BB or 2KB)After odd sets:– 8/side standing calf raises w/ pause off plateAfter even sets:– 8 seated Cuban pressB) 3-4 rounds for time:– 400m run (scale to 300m)– 20 alternating walking lunges (weight if abl[...]

Programming: Apr. 5-11

Posted Apr 08 2021 by Ryan Savard

Monday 4/5Fitness & PerformanceA) E2.5M x 6 sets– 6-4-2-6-4-2 bench press wave*The second time through should be heavier than the first.After odd sets:– 8-12 L seated band row After even sets:– 8-12 supine band pull-apartsFitnessB) E5M x 4-5 sets:– 400m run (scale to 300[...]