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[...]

Posted Sep 27 2021 by Ryan Savard

Fitness A) E3.5M x 4 sets: – 10 deadlifts *Start light and build to a moderately heavy set Performance A) E3.5M x 4 sets: – 10 deadlifts *Set 1 @ 45%. *Set 2 @ 55%  *Sets 3-4 @ 55-60% Fitness & Performance B) “Helen” 3 rounds for time: [...]

Programming: Sept. 20-26

Posted Sep 21 2021 by Ryan Savard

Monday 9/20 Fitness A) E3.5M x 3 sets – back squat – 10 box squats w/ pause – 10-15 box dips – 10/side lean away DB lateral raises B) 5 rounds for time: – 200m run – 8 DB or BB deadlifts – 8 sit-ups (can anchor and weight) [...]

Programming: Aug. 30 – Sep. 5

Posted Aug 30 2021 by Ryan Savard

Monday 8/30 Fitness & Performance A) E2MOM x 5 sets:– 5 push press *Pause/reset each rep. Not TnG Fitness B) 9 min AMRAP: – 1 DB push press – 3 toes to bar – 18 single unders *Add 1 S2O rep each round. Performance B) 9 min AMRAP: &[...]

Programming: Aug. 23-29

Posted Aug 24 2021 by Ryan Savard

Monday 8/23 Fitness A) E2.5M x 6 sets: Odd sets: – 8 double KB heel elevated front squats @ 3111 tempo – 8/side half kneeling pallof press Even sets: – 12-16 alternating top down DB seated press – 12-16 medball Russian twists B) 15 min AMRAP [...]

Programming: Aug 16-22

Posted Aug 17 2021 by Ryan Savard

Monday 8/16 Fitness & Performance A) E4M x 3 sets – 8-12 1¼ bench press w/ 45% @ tempo – 12-16 KB gorilla rows – 12-16 banded face pulls BP tempo: 3 sec down, 1 sec pause at ¼  Fitness B) For time: – 45 single unders – 40 ca[...]