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[...]

Programming: Mar. 29 – Apr. 4

Posted Mar 30 2021 by Ryan Savard

Monday 3/29FitnessA) E3M x 5 sets:– 3-5 strict press– 8/side bent over DB/KB row– 12 banded good morningsB) EMOM x10-20 sets:– 3 DB push press– 4 box step ups– 5 hanging knee raisesPerformanceA) E3M x 5 sets:– 3-5 strict press– 8/side bent over DB/KB r[...]

Programming: Mar. 22-28

Posted Mar 22 2021 by Ryan Savard

Monday 3/22FitnessA) E3M x 5 sets:– 6/side front foot elevated split squats– 8-10 incline DB press– 12 Russian medball twists B) EMOM x 4-7 sets1: 10/9 cal row2: 12 double KB/DB thrusters (35/25s)3: 8 strict pull-ups + 4 burpees to targetPerformanceA) E3M x 5 sets– 1 1&a[...]

Programming: Mar. 8-14

Posted Mar 09 2021 by Ryan Savard

Monday 3/8 Fitness & PerformanceA) E4M x 4 sets:– 16 alternating KB reverse lunges– 12-16 DB floor press w/ pause– 8/side single arm banded lat pull-downsB) “Helen” – 400m run– 21 KB swings (53/35)– 12 pull-upsTuesday 3/9FitnessA) E2M x 8 sets:&#[...]