Posted Jan 16 2020 by Ryan Savard
Programming Overview: Jan.13-19Monday 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[...]
Posted Jan 06 2020 by Ryan Savard
Programming Overview: Jan. 6-12Monday 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[...]
Posted Dec 31 2019 by Ryan Savard
Programming Overview: Dec. 30 – Jan. 5Monday 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[...]
Posted Dec 23 2019 by Ryan Savard
Programming Overview: Dec. 23-29Monday 12/23 – no 7:30pm Fitness A) E2MOM x 8 sets – 4 push presses – 8 bent over rows (switch arms each set, 4 each) B) Every 3 minutes x 4-7 sets: – 200m run – 8 DB push press – 40 single unders *pick a weight that is tough but unbroken for S2O. *[...]
Posted Dec 18 2019 by Ryan Savard
Programming Overview: Dec. 16-22Monday 12/16 Fitness A) E3M x 4 sets – deadlift – 5 sumo deadlifts @ 3011 tempo (moderate) – 7/side bench elevated single leg hip thrusts w/ pause – 9 DB lat pull-overs B) E5M x 3-4 sets: – 24/18 cal row – 12 DB burpee + box step ups (tough weight to[...]
Posted Dec 09 2019 by Ryan Savard
Programming Overview: Dec. 9-15Monday 12/9 Fitness A) EMOM x 5 sets each 1: 10 double KB sumo deadlifts 2: 8 seated BB strict press B) For time: – 600m run – 15 RKB swings – 15 DB push press – 400m run – 12 RKB swings – 12 DB push press – 200m run – 9 RKB swings – 9 DB[...]
Posted Dec 02 2019 by Ryan Savard
Programming Overview: Dec. 2-8Monday 12/2 Fitness A) E3M x 4 sets – bench press – 5 bench press (build to a tough set of 5) *After every set perform: – 10 ring rows B) E6M x 3-4 sets: – 300 or 400m run – 10 double KB deadlifts – 12/9 cal row – 14 push-ups Performance A) [...]
Posted Nov 26 2019 by Ryan Savard
Programming Overview: Nov. 25-31Monday 11/25 Fitness A) E90S x 8 sets (4 sets each) Station 1: 12 Bradford press Station 2: 12 alternating goblet hold curtsy lunge B) E3MOM x 4-7 sets: – 200m run – 6 double DB hang power snatch – 30 single unders Performance A) E90S x 8 sets: – 3 TnG power [...]