Posted Sep 27 2021 by Ryan Savard

FitnessA) E3.5M x 4 sets:– 10 deadlifts*Start light and build to a moderately heavy setPerformanceA) E3.5M x 4 sets:– 10 deadlifts*Set 1 @ 45%.*Set 2 @ 55% *Sets 3-4 @ 55-60%Fitness & PerformanceB) “Helen”3 rounds for time:– 400m run– 21 KB swings (53/35)– [...]

Programming: Sept. 20-26

Posted Sep 21 2021 by Ryan Savard

Monday 9/20FitnessA) E3.5M x 3 sets – back squat– 10 box squats w/ pause– 10-15 box dips– 10/side lean away DB lateral raisesB) 5 rounds for time:– 200m run– 8 DB or BB deadlifts– 8 sit-ups (can anchor and weight)– 16 single undersR60SPerformanceA) E3.[...]

Programming: Aug. 30 – Sep. 5

Posted Aug 30 2021 by Ryan Savard

Monday 8/30Fitness & PerformanceA) E2MOM x 5 sets:– 5 push press*Pause/reset each rep. Not TnGFitnessB) 9 min AMRAP:– 1 DB push press– 3 toes to bar– 18 single unders*Add 1 S2O rep each round.PerformanceB) 9 min AMRAP:– 1 shoulder to overhead (135/95, 115/75, 95/65,[...]

Programming: Aug. 23-29

Posted Aug 24 2021 by Ryan Savard

Monday 8/23FitnessA) E2.5M x 6 sets:Odd sets:– 8 double KB heel elevated front squats @ 3111 tempo– 8/side half kneeling pallof pressEven sets:– 12-16 alternating top down DB seated press– 12-16 medball Russian twistsB) 15 min AMRAP– 15 cal row– 12 wallballs–[...]

Programming: Aug 16-22

Posted Aug 17 2021 by Ryan Savard

Monday 8/16Fitness & PerformanceA) E4M x 3 sets– 8-12 1¼ bench press w/ 45% @ tempo– 12-16 KB gorilla rows– 12-16 banded face pullsBP tempo: 3 sec down, 1 sec pause at ¼ FitnessB) For time:– 45 single unders– 40 cal row– 35 RKB swings– 30 push-ups[...]

Welcome Coach Rob! (Programming: Aug. 9-15)

Posted Aug 08 2021 by Ryan Savard

We are pumped to formally announce the newest addition to our coaching staff… Long time member, Rob Daffin. A little bit more about Rob: “Since high school, fitness has been a part of my life where I played the big 4; football, baseball, basketball, and track. Luckily, my high school was[...]

Programming: Aug. 2-8

Posted Aug 04 2021 by Ryan Savard

Monday 8/2Fitness & PerformanceA) E3M x 3 sets:– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%– 8-12/side half kneeling single arm lat pull-down– 8-12 bent over reverse flysFitnessB) 5 rounds for time:– 200m run– 6 double DB hang power cleans– 6 reverse lu[...]

Programming: Jul. 26 – Aug. 1

Posted Jul 26 2021 by Ryan Savard

picMonday 7/26Fitness & PerformanceA) E3M x 3 sets– 8-12 overhead press– 8-12/side bent over row– 8-12 banded no moneysFitnessB) E4M x 4-6 sets:– 400m run– 8 BB/DB push pressPerformanceB) E4M x 4-6 sets:– 400m run– 5 shoulder to overhead*Choose a weight [...]