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:&#[...]

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%[...]