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 ‌ [...]

Programming Overview: Mar. 2-8Programming Overview: Mar. 2-8

Posted Mar 03 2020 by Ryan Savard

Programming Overview: Mar. 2-8

Monday 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[...]

Programming Overview: Feb. 24 – Mar. 1Programming Overview: Feb. 24 – Mar. 1

Posted Feb 24 2020 by Ryan Savard

Programming Overview: Feb. 24 – Mar. 1

Monday 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[...]

Programming Overview: Feb. 17-23Programming Overview: Feb. 17-23

Posted Feb 17 2020 by Ryan Savard

Programming Overview: Feb. 17-23

Monday 2/17 Fitness A) E3M x 4 sets: – 10-15 heel elevated double KB front squats (tough) – 10-15 supinated pull-ups   B) 4 rounds for time: – 400m run – 10 DB push press   Performance A) E3M x 4 sets: – 1 RIR front squats @ 60% (1 sec pause at top) – 1[...]

Programming Overview: Feb. 10-16Programming Overview: Feb. 10-16

Posted Feb 11 2020 by Ryan Savard

Programming Overview: Feb. 10-16

Monday 2/10 Fitness A) EMOM x 5 sets each 1: 8 strict BB presses 2: 12 sumo stance KB deadlifts 3: 16 alternating Russian twists   B) E4M x 4-5 rounds: – 12/9 cal row – 12 alternating DB snatch – 36 single unders – 12 walking lunges (weighted if able)   Performance[...]

Programming Overview: Feb. 3-9Programming Overview: Feb. 3-9

Posted Feb 04 2020 by Ryan Savard

Programming Overview: Feb. 3-9

Monday 2/3 Fitness A) E4M x 3 sets: – 10-15 heel elevated goblet squats (tough) – 3 RIR ring rows @ 1010 tempo  – 10-15 lateral DB raises   B) E5M x 3-4 sets: – 400m run – 15 sit-ups – 12 lunges (weighted if able – 9 NPU burpees   Performance A) [...]

Programming Overview: Jan. 26 – Feb. 2Programming Overview: Jan. 26 – Feb. 2

Posted Jan 27 2020 by Ryan Savard

Programming Overview: Jan. 26 – Feb. 2

Monday 1/27 Fitness A) E2.5M x 6 sets (3 each) 1: 20 alternating double KB front rack reverse lunges 2: 10 L-seated band row + 10 lemon squeezes + 20 second/side side plank   B) Three sets for max reps of: – 60 seconds of wallballs – 60 seconds of RKB swings  – 60 seconds o[...]

Programming Overview: Jan. 20-26Programming Overview: Jan. 20-26

Posted Jan 19 2020 by Ryan Savard

Programming Overview: Jan. 20-26

Monday 1/20 Fitness A) E2MOM x 8 sets (4 sets each) 1: 10 BB Romanian deadlifts 2: 10 DB upright row   B) 4 min running clock: – row 400m – in remaining time AMRAP: 10 wallballs 5 hanging knee raises, lemon squeezes, or sit-ups R2M, repeat for a total of 4 sets   Performance[...]