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 [...]
Posted Nov 11 2019 by Ryan Savard
Programming Overview: Nov. 11-17Monday 11/11 Fitness A) E90S x 10 sets (5 each): Station 1: 8 BB Romanian deadlifts + 8 ring rows Station 2: 16 alternating DB piston presses + 8 lemon squeezes B) E4MOM x 4-5 sets: – 200m row – 8 double DB hang power cleans – 8 DB push press – 40 single unders &nbs[...]
Posted Nov 04 2019 by Ryan Savard
Programming Overview: Nov. 4-10Monday 11/4 Fitness A) E3M x 4 sets: – 6 deadlifts (heavier than last week) – 8 L-seated DB press – 10 alternating DB plank rows (5/side) B) For max reps: – 3 minutes max rowing for calories – R60S – 3 minutes max wallballs – R60S – 3 mi[...]
Posted Oct 28 2019 by Ryan Savard
Programming Overview: Oct. 28 – Nov. 3Monday 10/28 Fitness A) E3MOM x 5 sets – 8 double KB front squats @ 3011 tempo – 8 bent over BB rows – 16 banded good mornings – 16 banded ab curls B) Three sets for max reps of: – 50 seconds of rowing for calories – R10S – 50 seconds of shoulder to [...]