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[...]

Programming: Dec. 14-20

Posted Dec 15 2020 by Ryan Savard

Monday 12/14FitnessA) E2M x 6 sets:– 3 BB push press After sets 1, 3, 5…– 8 3-point DB/KB bent over row LAfter sets 2, 4, 6…– 8 3-point DB/KB bent over row R*Start PP at heaviest weight from 4’s on 12/4.B) E3M x 4-6 sets:– 15/12 cal row– 6 DB hang power c[...]

Programming: Dec. 7-13

Posted Dec 08 2020 by Ryan Savard

picMonday 12/7FitnessA) E4M x 3 sets:– 8 BB or goblet box squats – 8 ring rows w/ pause– 8-12 DB floor press w/ pause*Come to a sitting position on box and pause without losing tension. B) 4-6 rounds for times– 15/12 cal row– 12 RKB swings (53/35)– 9 up/[...]

Programming: Nov. 23-29

Posted Nov 22 2020 by Ryan Savard

Monday 11/23 Fitness & Performance A) E2M x 6 sets: – 5 BB push press  After sets 1, 3, 5… – 16 alt. double KB gorilla rows After sets 2, 4, 6… – 16 supinated band pull-aparts *Keep PP at heaviest weight from 6’s on 11/15.   Fitness B) EMOM x 10-20 sets –[...]

Programming: Nov. 16-22

Posted Nov 16 2020 by Ryan Savard

Monday 11/16 Fitness A) E2.5M x 8 sets:  – 5 deadlifts After sets 1, 3, 5, 7: – 8-12 DB lat pull-overs After sets 2, 4, 6, 8: – 8 L-seated DB press *DLs should be heavier than 11/6   B) 3-4 rounds for times: – 400m row – 16 alt. reverse lunges (weighted if able) [...]

Programming Overview: Nov. 9-15

Posted Nov 10 2020 by Ryan Savard

Monday 11/9 Fitness & Performance A) E3M x 5 sets: – 5 bench press w/tempo 32X1 @ 60-65% – 5-10 supinated pull-ups – 10-15 banded face pulls   Fitness B) E90S x 10-15 sets – 10/7 cal row – 3 up/down DB devil press   Performance B) E90S x 10-15 sets –[...]