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 [...]

Programming: Dec. 20-26

Posted Dec 21 2021 by Ryan Savard

Monday 12/20 Fitness A) E2M x 8 sets (4 each, alternating) Station 1: – 8/side half kneeling DB press – 8-12 BB good mornings (light to moderate) Station 2: – 12-16 alternating KB gorilla rows – 8-16 banded kneeling crunches B) E6M x 3 sets: [...]

Programming: Dec. 13-19

Posted Dec 15 2021 by Ryan Savard

Monday 12/13 Fitness & Performance A) E3M x 5 sets: – 5 bench press @ 32X1 tempo @ 60-65% – 8-12 tall kneeling banded lat pull-downs – 8-12 band pull aparts Fitness B) 5 rounds for time: – 12/9 cal row – 10 RKB swings – 8 dip[...]

Programming: Dec. 6-12

Posted Dec 07 2021 by Ryan Savard

Monday 12/6 Fitness A) E3M x 3 sets: – 12-16 BB strict overhead presses – 12-16 DB goblet hold weighted step-ups – 8/side SA banded bent over reverse fly w/ pause B) E3M x 4-7 sets: – 12/9 or 10/7 cal row – 6 DB hang power cleans + push pres[...]