Programming Overview: Feb. 17-23

Posted Feb 17 2020 by Ryan Savard

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. 10-16

Posted Feb 11 2020 by Ryan Savard

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. 3-9

Posted Feb 04 2020 by Ryan Savard

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. 2

Posted Jan 27 2020 by Ryan Savard

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. 20-26

Posted Jan 19 2020 by Ryan Savard

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[...]

Programming Overview: Jan.13-19

Posted Jan 16 2020 by Ryan Savard

Monday 1/13 Fitness A) EMOM x 10 sets Station 1: 5 BB push presses Station 2: 5/side single arm ring row + reach   B) For time: – 200 single unders – 50 DB push press – 40 hanging knee raise – 30 push-ups (elevate if needed) – 200 single unders   C) 3 sets fo[...]

Programming Overview: Jan. 6-12

Posted Jan 06 2020 by Ryan Savard

Monday 1/6 Fitness  A) E3M x 4 sets – deadlift – 6 banded deadlifts @ 3011 tempo (moderate to heavy) – 8 seated Arnold presses – 10 L-seated band rows   B) For time: – 80 single unders – 20 burpees – 80 single unders – 25 wallballs – 80 si[...]

Programming Overview: Dec. 30 – Jan. 5

Posted Dec 31 2019 by Ryan Savard

Monday 12/30 – no 7:30pm Fitness A) E3MOM x 4 sets – 10-8-6-4 back squats  – 12 alternating banded psoas marches   B) 12 min AMRAP: – 3 strict – 6 push-ups – 9 medall squats   Performance A) E3M x 4 sets – back squat Set 1: 1 @ 92-96% Sets 2-4: 3[...]