Programming: July 19-25

Posted Jul 20 2021 by Ryan Savard

Monday 7/19 Fitness A) E4M x 3 sets: – 8-12 front squats – 12-16 DB renegade rows – 16-20 leg lifts over DB *front squats can be performed with a BB in the front rack or arms crossed OR with double KBs. B) 10 rounds for time: – 8 wallballs (20/14)[...]

Posted Jul 18 2021 by Ryan Savard

Open Gym 10-12pm [...]

Programming: July 12-18

Posted Jul 12 2021 by Ryan Savard

Monday 7/12 Fitness A) E2.5M x 6 sets:– 3-4 box squats w/ 32X1 tempo After even sets – 8-12 DB seated Arnold press After odd sets – 8-12 DB/KB lat pull-overs *heavier than 7/2 B) For time: – 600m run – 50 RKB swings (53/35) – [...]

Programming: July 5-11

Posted Jul 06 2021 by Ryan Savard

Monday 7/5 – 7:45 & 9am only Fitness – Hero WOD “Little Whitten” 5 rounds for time with a partner: – 22 KB swings – 22 medball box step ups – 400m run (together) – 22 burpees – 22 wallballs Performance – Hero WOD[...]

Programming: June 28 – July 4

Posted Jul 01 2021 by Ryan Savard

Monday 6/28 A) E2.5M x 6 sets: – 3 deadlifts w/ 32X1 tempo – 8-10 DB floor press w/ pause – 8-10 bent over reverse flys (5-10lbs) B) E3M x 4-7 sets: – 200m row – 8 double DB hang power cleans – 7 DB front squats – 6 hanging kn[...]

Programming: June 21-27

Posted Jun 21 2021 by Ryan Savard

Monday 6/21 Fitness A) E3M x 5 sets:– 3-4 bench press w/ 32X1 tempo – 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist) – 30 sec 6” flutter kicks from hollow position *Heavier than 6/11 Performance A) E3M x 5 sets:– 1 bench pres[...]

Programming: June 14-20

Posted Jun 14 2021 by Ryan Savard

Monday 6/14 Fitness A) E2MOM x 8 sets (4 each, alternating) Station 1: 12-16 DB renegade rows Station 2: 12-16 KB reverse lunges B) 5 rounds for time: – 200m run – 6 double DB hang power snatch – 8 DB box step overs R60S Performance A) E2MOM x [...]

Programming: June 7-13

Posted Jun 07 2021 by Ryan Savard

Check your email for more details! Monday 6/7 Fitness A) E3M x 5 sets:– 5 box squats w/ 32X1 tempo – 6-8 DB seated Arnold press – 8-10 banded straight arm lat pull-down B) E6M x 3-4 sets: – 400m run – 10 hanging knee raises / weighted sit-up[...]