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[...]

Programming: Nov. 29 – Dec. 5

Posted Nov 29 2021 by Ryan Savard

Monday 11/29 Fitness & Performance A) E3M x 4 sets: – 8-12 BB Romanian deadlifts @ 50-65% – 8-12 DB floor press w/ pause – 8-12/side bent over KB row B) 3 rounds for time: – 600-400-200m run – 30-20-10 alt DB hang power clean (50/35 swit[...]

Programming: Nov. 22-28

Posted Nov 21 2021 by Ryan Savard

Pre-order for hoodies ends this Friday, 11/26. Get yours here! (available in red, nave, and gray) Monday 11/22 Fitness A) E2M x 8 sets (4 each) Odd: 8-12 /side half kneeling landmine presses Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs B) 5 rounds [...]

Programming: Nov. 15-21

Posted Nov 17 2021 by Ryan Savard

Monday 11/15 Fitness A) E2M x 8 sets (4 each) Odd sets: – 16 alternating front rack BB/KBs reverse lunges – 8 L-seated band row (green) Even sets: – 8-12 dips (rings/box/bench) – 8/side wide stance banded twists B) 10 rounds for time: –[...]

Programming: Nov. 8-14

Posted Nov 09 2021 by Ryan Savard

Monday 11/8 Fitness A) E3M x 6 sets: – 6 bench press – 10/side half kneeling banded lat-pulldown – 10 bent over reverse fly B) 10 min AMRAP: – 1 box step-over – 1 push-up – 1 hanging knee raise *Add a rep to each movement every r[...]

Programming: Oct. 25-31

Posted Oct 25 2021 by Ryan Savard

Monday 10/25 A) E2.5M x 6 sets – back squat – 5 box squats w/ pause After odd sets:  – 8-12 DB floor press After even sets:  – 8-12 double DB/KB bent over row B) 3 rounds for time: – 400m row – 20-15-10 wallballs –[...]