Programming: Feb. 28 – Mar. 6

Posted Feb 28 2022 by Ryan Savard

Monday 2/28 Fitness & Performance A) E4M x 4 sets: – 8-12 Romanian deadlifts @ 65% – 12-16 DB incline press w/ pause – 8-12/side bent over KB/DB rows Fitness B) 3 rounds for time: – 600-400-200m run  – 30-20-10 RKB swingssingl[...]

Programming: Feb. 21-27

Posted Feb 23 2022 by Ryan Savard

Monday 2/21 Fitness A) E3M x 6 sets: – 8-6-4-8-6-4 box squats After even: 8-12/side DB overhead press After odd: 8-12 L-seated band rows *heavier than 2/11 B) 3 rounds for time: – 400m run – 15-12-9 DB/KB thrusters – 12-9-6 hanging knee rais[...]

Programming Overview: Feb. 7-13

Posted Feb 07 2022 by Ryan Savard

Monday 2/6 Fitness & Performance A) E4M x 3 sets:– 12-16 DB bench press @ 32X1 tempo w/ 2 RIR – 8-12 tough ring rows w/ pause (weighted, body weight, banded) – 8-12 BB hip thrusts w/ pause (off bench) Fitness B) EMOM x 10-20 rounds: – 6 alt DB sn[...]

Programming: Jan. 24-30

Posted Jan 24 2022 by Ryan Savard

Monday 1/24 Fitness A) E2M x 10 sets (5 each, alternating) Station 1: – 6/side front foot elevated split squats – 8/side side plank band rows R Station 2: – 6-10 L-seated DB press – 8/side side plank band rows L B) E4M x 4-6 sets: – 40[...]

Programming: Jan. 17-23

Posted Jan 18 2022 by Ryan Savard

Monday 1/17 Fitness & Performance A) E2M x 8 sets: – 2-3 bench press @ 80-85% After odd sets: – 6-10 tall kneeling banded lat pull-downs (black/green) After even sets: – 6-10 band pull aparts (red/orange) Fitness B) 12 min AMRAP – 12/9 c[...]

Programming Overview: Jan. 10-16

Posted Jan 15 2022 by Ryan Savard

Monday 1/10 Fitness A) E2M x 6 sets Odd: – 4-8 BB strict overhead presses – 12-16 L-seated banded row (green) Even: – 12-16 DB weighted box step-ups – 8 bent over reverse fly w/ pause *Should be heavier than 12/31 B) 10 rounds for time: &[...]

Programming: Jan. 3-9

Posted Jan 05 2022 by Ryan Savard

Monday 1/3 Fitness  A) E2M x 6 sets (3 each, alternating) Odd: – 12-16 DB incline press – 8 banded no moneys w/ pause Even:  – 12-16 BB hip thrusts w/ pause (off ground) – 8/side DB shoulder external rotations B) E3MOM x 4-7 sets: [...]

Programming: Dec. 27 – Jan. 2

Posted Dec 29 2021 by Ryan Savard

Monday 12/27 Fitness A) E3M x 6 sets: – 10-8-6-10-8-6 deadlifts *The second wave should be heavier than the first. After odd sets: 8-12 strict supinated pull-ups After even sets: 8-12 DB bench press B) 5 rounds for time: – 200m run – 10-8-6-4-2 [...]