Programming: April 4-9

Posted Apr 09 2022 by Ryan Savard

Monday 4/4 Fitness A) E3M x 5 sets – 8 deadlifts – 8-12 seated DB presses – 8-12 DB lat pull-overs *Heavier than 3/25 B) 5 rounds for time: – 200m row – 12 RKB swings – 10 DB push press – 8 DB reverse lunges R60S [...]

Programming: Mar. 28 – Apr. 3

Posted Mar 28 2022 by Ryan Savard

Monday 3/28 Fitness A) E3M x 6 sets: – 6-4-2-6-4-2 box squats After even: 12-16/side alternating DB bench press After odd: 8-12 tall kneeling banded lat pull-downs *heavier than 3/10 B) E90S x 10-15 sets: – 20 double unders – 5 DB thrusters (95/65) [...]

Programming: Mar. 21-27

Posted Mar 22 2022 by Ryan Savard

Monday 3/21 Fitness  A) E2M x 8 sets Even sets: – 8-12 strict BB press – 8-12 single leg DB hip thrusts R Odd sets: – 8-12 bent over double KB/DB row – 8-12 single leg DB hip thrusts L B) 3 rounds for time: – 400m row – 1[...]

Posted Mar 12 2022 by Ryan Savard

CF Open Workout 22.3 (RX) For time: – 21 pull-ups – 42 double-unders – 21 thrusters (weight 1)  – 18 chest-to-bar pull-ups  – 36 double-unders – 18 thrusters (weight 2)  – 15 bar muscle-ups – 30 double-unders [...]

Programming: March 7-13

Posted Mar 07 2022 by Ryan Savard

Monday 3/7 Fitness A) E2M x 8 sets (4 each) Odd sets: – 16 alternating top-down DB incline presses – 8-12 banded Spanish squats Even sets: – 16 alternating dKB gorilla rows – 8-12 medball hamstring curls B) EMOM x 10-20 sets: – 3 doubl[...]

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[...]