Programming: Mar. 1-7

Posted Mar 04 2021 by Ryan Savard

March 3/1FitnessA) E2M x 8 sets:– 6 DB sumo deadlift high pullAfter odd sets:– 12 DB reverse lungesAfter even sets:– 12 ring rowsB) B) 3 rounds for time:– 400m run (scale to 300m)– 15-12-9 DB hang power cleans– 9-12-15 overhead weighted sit-ups (w/plate)Performanc[...]

Programming: Feb. 8-14

Posted Feb 09 2021 by Ryan Savard

Monday 2/8FitnessE3M x 6 sets:– 12 alt DB bench press (6/side)After sets 1,3,5…– 12 alt KB gorilla row w/ pause (6/side)After sets 2,4,6…– 12 banded no moneysB) AMRAP in 15 minutes:– 8 double KB deadlifts – 12 push-ups (elevated if needed)– 16 alternating[...]

Programming: Feb. 1-7

Posted Feb 01 2021 by Ryan Savard

Monday 2/1FitnessA) E3M x 3 sets:– 8-10 incline DB press– 8-10 double DB Romanian deadlifts– 16-20 plate/medball Russian twistsB) E90S x 10-15 sets:– 15 single unders– 5 wallballs – 3 pull-ups– 2 up/downsPerformanceA) E3M x 3 sets– 3.3.3 TnG power[...]

Programming: Jan. 25-31

Posted Jan 25 2021 by Ryan Savard

Monday 1/25FitnessA) E2M x 4 sets eachStation 1:8 double KB front squatsStation 2:8 L-seated DB press8 hinged banded lat pull-downs*All reps should be performed with a 3 second eccentric tempo.PerformanceA) E2M x 8 sets:Sets 1-4: 2 cleans + 1 jerkSets 5-8: 1 clean + 1 jerk*Build to about 85%Fitness [...]

Programming: Jan. 18-24

Posted Jan 19 2021 by Ryan Savard

Monday 1/18FitnessA) EMOM x 5 sets eachMinute 1: 5 BB push pressMinute 2: 5 DB batwing rows w/ 5 sec pauseMinute 3: 5/side glute bridge w/ pauseB) EMOM x 4-6 setsMinute 1: 12/9 cal rowMinute 2: 12 DB push pressMinute 3: 12 KB double KB deadliftsPerformanceA) EMOM x 5 sets:– 1 split jerk 60-80%[...]

Programming: Jan. 4-10

Posted Jan 05 2021 by Ryan Savard

Monday 1/4A) E4M x 4 sets:– 6 bench press – 8-10/side bent over DB/KB row– 20 sec/side side plankB) 3 rounds for time:– 400m run– 30-20-10 SA DB hang cleans (in sets of 5/hand)– 30-20-10 push-upsPerformanceA) E4M x 4 sets:– 6 bench press 70-75% [...]

Programming: Dec. 28 – Jan. 3

Posted Dec 28 2020 by Ryan Savard

Monday 12/28 – no 7:30pmFitness & PerformanceA) E3.5M x 4 sets:– 12-16 DB/KB Romanian deadlifts– 8-12 dips (weighted, BW, band, box)– 8-12 L-seated band row w/ pause*Heavier than 12/18B) 5 rounds for time:– 200m run– 15 RKB swings (53/35)– 12/9 push-upsR[...]

Programming: Dec. 21-27

Posted Dec 21 2020 by Ryan Savard

Monday 12/21FitnessA) E2M x 4 sets eachStation 1:10-12/side KB front foot elevated split squatStation 2:10-12 DB seated Arnold press10-12 supinated inverted BB row*Same or heavier weight than last week.B) E5M x 4 sets:– 400m row– 6 double DB hang squat cleans– 8 renegade rowsPerfor[...]