Posted Apr 13 2020 by Ryan Savard
HomeWOD Week 5 Overview: Apr. 13-19Monday 4/13 800m run + 10 to 1 reps of: – thrusters – sit-ups + 800m run *Spice it up with 1 mile runs instead! Tuesday 4/14 5 total sets of: 40 sec max smurf jumping jacks R20S 40 sec max goblet squats R20S 40 sec max alternating single leg V-ups R20S 40 sec max push-ups [...]
Posted Mar 31 2020 by Ryan Savard
HomeWOD Week 3 Overview: Mar. 30 – Apr. 5Monday 3/30 Deck of cards: Spades – goblet/front squat Clubs – burpees Hearts – sit-ups Diamonds – alternating DB snatch Jokers – 400m run Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs [...]
Posted Mar 23 2020 by Ryan Savard
HomeWOD Week 2 Overview: Mar. 22-28Monday 3/23 ***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm*** A) 3-4 sets: – 10-15/side rear foot elevated split squats – 10-15 table or bed sheet rows B) EMOM x 4-8 sets 1: 10-20 jumping lunges 2: 8-16 alternating DB snatch 3: 40 sec of c[...]
Posted Mar 16 2020 by Ryan Savard
Programming Overview: Mar. 16-22 (Updated with at home workouts)Gym Update: As the spread of coronovirus (COVID-19) accelerates and we gain more information, we ask that all our members remain diligent and use your best judgment. Here are the facts you need to know about coronavirus: It is spread person to person (within about 6 ft) through respiratory [...]
Posted Mar 09 2020 by Ryan Savard
Programming Overview: Mar. 9-15Monday 3/9 Fitness & Performance A) E4M x 4 sets: – 6-10 close grip bench press @ 60-65% 1RM BP – 6-10 DB lat pull-overs – 16-24 sandbag weighted hip extensions Fitness B) E3MOM x 4-6 sets: – 250/200m row – 12 RKB swings – 9 wallballs – 6 push-up[...]
Posted Mar 03 2020 by Ryan Savard
Fitness A) E2MOM x 5 sets: - 6/side DB Filly presses - 8 supine medball hamstring curls B) EMOM x 4-6 sets [...]
Posted Mar 03 2020 by Ryan Savard
Programming Overview: Mar. 2-8Monday 3/2 Fitness A) E30S x 5 sets each 1: 6 DB split squats R 2: 6 DB split squats L 3: 6 ring rows 4: 20 sec plank hold B) 10 min AMRAP @ 80-90% – 60 single unders – 10 alternating DB snatches – 10/7 push-ups (elevated if needed) Performance A) E30S x 20 sets R[...]
Posted Feb 24 2020 by Ryan Savard
Programming Overview: Feb. 24 – Mar. 1Monday 2/24 Fitness A) E2MOM x 5 sets: – 6 seated BB presses – 8 weight plate good mornings B) AMRAP in 2 min x 5 sets: – 10 DB push press – 10 box step ups R2M *pick up where you leave off Performance A) E2MOM x 5 sets: – 5 pause push press B) A[...]