Posted Aug 03 2020 by Ryan Savard
Programming Overview: Aug. 3-9Monday 8/3 Fitness A) E2M x 6 sets (3 each) 1: 8-12 tough DB Romanian deadlifts + 16-24 Russian twists 2: 8-12/side half kneeling KB press B) “Helen” 3 rounds for time: – 400m run – 21 KB swings – 12 strict pull-ups Performance A) E2M x 6 sets: – 3 hang p[...]
Posted Jul 25 2020 by Ryan Savard
Programming Overview: Jul. 27 – Aug. 2Monday 7/27 Fitness A) E2.5M x 6 sets: – 6 back squats – Odd sets: 8-12 seated DB overhead press – Even sets: 8-12 ring rows B) 5 rounds for time: – 12/9 cal row – 8 devil presses R60S Performance A) E2.5M x 6 sets: – 3 back squats @ 80-85% [...]
Posted Jul 21 2020 by Ryan Savard
Programming Overview: July 20-26Monday 7/20 Fitness A) E2.5M x 5 sets: – 6-10 bench press (heavier than 7/10) – 8-10 supinated ring rows B) EMOM x 10-20 minutes: – 5 DB thrusters – 4 pull-ups – 3 burpees Performance A) E2.5M x 5 sets: – 1 RIR bench press @ 75-80% – 8-10 supi[...]
Posted Jul 14 2020 by Ryan Savard
Programming Overview: July 13-19Monday 7/13 Performance & Fitness A) E2MOM x 5 sets: – 5 push press – 8 bent over double DB/KB rows w/ pause Fitness B) EMOM x 10-20 sets – 3 DB hang power cleans – 5 DB push press – 5 pull-ups – 7 air squats Performance B) EMOM x 10-20 sets [...]
Posted Jul 06 2020 by Ryan Savard
Programming Overview: July 6-12Monday 7/6 Fitness A) E2.5M x 5 sets: – 8-10 double KB deadlifts (tough) – 8-10 DB Tate presses B) For time: – 600m run – 30 wallballs – 30 RKB swings – 400m run – 20 wallballs – 20 RKB swings – 200m run – 10 wallballs – 10 RK[...]
Posted Jun 29 2020 by Ryan Savard
Programming Overview: June 29 – July 4thMonday 6/29 Fitness A) E90S x 4 sets each 1: 8 seated Arnold press + 8/side single leg hip extensions 2: 8 DB renegade rows + 16 DB Russian twists (single) B) 5 rounds for time: – 200m run – 9 DB deadlifts – 7 DB hang power cleans – 5 DB shoulder to overhead R60S *Pic[...]
Posted Jun 22 2020 by Ryan Savard
Programming Overview: June 22-28Monday 6/22 Fitness A) E3M x 4 sets: – 8/side split squats (regular, front or rear elevated) – 8-16 push-ups (elevated if needed) B) 10 rounds for time: – 6 goblet squats – 6 lemon squeezes or sit-ups – 30 single unders Performance A) E3M x 4 sets: –[...]
Posted Apr 19 2020 by Ryan Savard
HomeWOD Week 6 Overview: Apr. 20-26Monday 4/20 For time: – 800m run – 80 double unders – 40 push-ups – 600m run – 60 double unders – 30 push-ups – 400m run – 40 double unders – 40 push-ups *Don’t know exact distances on the run? Make an 800 a 3 block loop, 600 a 2 bloc[...]