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 –[...]

Programming: Oct. 18-24

Posted Oct 18 2021 by Ryan Savard

Monday 10/18 Fitness A) E2M x 8 sets (4 each) Odd: 8-12 BB strict overhead press Even: 8-12 DB Romanian deadlifts + 8-12 ring rows B) EMOM x 10-20 sets: – 4 DB push press  – 4 box step overs  – 4 hanging knee raises / abmat sit-ups *Scale u[...]

Programming: Oct. 11-17

Posted Oct 12 2021 by Ryan Savard

Monday 10/11 Fitness A) E2M x 8 sets (4 each) Odd sets: – 8/side DB/KB split squats – 8 L seated band row (green) Even sets: – 16 alternating seated DB piston press – 8/side banded chops (high to low – red) B) E6M x 3-4 sets: – 4[...]

Programming: Oct. 4-10

Posted Oct 05 2021 by Ryan Savard

Monday 10/4 Fitness A) E3.5M x 4 sets: – 8-12 bench press – 8-12 DB lat pull-overs – 8-12 banded face pulls B) EMOM x 10-20 sets – 2 x (1 DB clean + 2 goblet hold lunges) – 4 box jump step-ups – 3 push-ups Performance A) E3.5M[...]