Posted Nov 12 2022 by Ryan Savard

Fitness EMOM x 5-8 sets… Min 1: 12/9 or 10/7 cal row Min 2: 8, 10 or 12 DB thrusters Min 3: 8, 10 or 12 hanging knee raises Min 4: 4, 6 or 8 up/down + box step-up Min 5: rest Performance EMOM x 5-8 sets… Min 1: 15/12 cal row Min 2: 8, 10 or 12 DB thrusters (35/25s)[...]

Programming Overview: Nov. 7-13

Posted Nov 08 2022 by Ryan Savard

Monday 11/7 Fitness A) E2M x 8 sets Odd sets: – 8-12/side half kneeling BB landmine presses Even sets: – 12-16 alternating KB gorilla rows – 8-12 KB Romanian deadlifts B) EMOM x 10-20 sets: – 6 alternating DB snatches – 4 wallballs [...]

Programming Oct. 31 – Nov. 6

Posted Nov 02 2022 by Ryan Savard

Monday 10/31 – Halloween Fitness & Performance A) E4M x 4 sets: – 10-15 DB bench press @ 1-2 RIR w/ 3110 tempo – 10-15 DB lat pull-overs – 10/side single leg double KB b-stance Romanian deadlifts  *Heavier than 10/21 Fitness B) E5M x 3-5 [...]

Programming Overview: Oct. 24-30

Posted Oct 25 2022 by Ryan Savard

Gizmo doing hanging knee raises in a workout. Monday 10/24 Fitness A) E3M x 3 sets: – 8-12 KB Romanian deadlifts – 8-12 DB incline press – 8-12 tough ring rows B) 5 rounds for time: – 200m run – 5 DB hang power clean + push press – 2[...]

Programming: Oct. 17-23

Posted Oct 19 2022 by Ryan Savard

Monday 10/17 Fitness A) E2M x 8 sets Odd: – 8-12 DB seated Arnold press – 4-6 double KB batwing rows w/ 4 sec pause Even: 12-16 alt. landmine lateral squats B) 6 rounds for time: – 12/9 cal row – 6 alt.DB hang power snatch  – 6[...]

Open Gym Is Back! (Programming: Oct. 10-16)

Posted Oct 10 2022 by Ryan Savard

Monday 10/10 Fitness A) E3M x 4 sets – 5 deadlifts – 10-15 DB floor presses (w/ pause) – 10-15 tall kneeling banded lat pull-downs *Goal is to build to a heavy set of 5 deadlifts B) 5 rounds for time: – 200m run – 10 push-ups – 8[...]

Programming: Oct. 3 – 9

Posted Oct 03 2022 by Ryan Savard

Monday 10/3 Fitness A) E3M x 6 sets: – 5 front squats (BB or double KB) After odd sets: 8-12 L-seated DB press After even sets:  8-12/side half kneeling single arm band row B) 3 rounds for time: – 400m run – 24-16-8 wallballs  – 16-12[...]

Programming: Sep. 26 – Oct. 2

Posted Sep 26 2022 by Ryan Savard

Gizmo during his prep course in 2017. Monday 9/26 Fitness A) E3M x 6 sets Odd sets: – 8-12 single arm DB bench press (non dominant) – 2-4 supinated negative pull-ups w/ 3 sec negative Even Sets – 8-12 single arm DB bench press (dominant) – 8/side D[...]