Posted Sep 02 2020 by Ryan Savard
Programming Overview: Aug. 31-Sep. 6Monday 8/31 Fitness A) E3M x 4 sets: – 8 BB or double KB front squats (tough) – 8-12 L-seated band rows – 8-12 ring tricep extensions B) 2 rounds for time: – 200m run – 12 alternating DB snatch – 200m run – 16 pull-ups – 200m run – 20 p[...]
Posted Aug 17 2020 by Ryan Savard
Programming Overview: Aug. 17-23Monday 8/17 Fitness A) EMOM x 5 sets each (alternating) Station 1: 6/side half kneeling landmine press Station 2: 6/side DB split squats B) E5M x 3-5 sets: – 400m row – 12 DB/BB push press – 40 single unders Performance A) EMOM x 10 sets: – 1 push press *start [...]
Posted Aug 10 2020 by Ryan Savard
Pogramming Overview: Aug. 10-16Monday 8/10 Fitness A) EMOM x 10 sets (5 each) Interval 1: 8/side half kneeling landmine press Interval 2: 12 alternating KB gorilla rows B) 5 rounds for time: – 200m row – 10 DB hang snatch (4/side – 8 hanging knee raises – 6 up/downsr R60S Performance A) EMOM[...]
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[...]