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[...]

Programming: May 31 – June 6

Posted Jun 01 2021 by Ryan Savard

Monday 5/31 – Memorial Day (8 & 9:30am only) Murph – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run *Partition bodyweight movements as needed.  *Wear a 20/14 weight vest if you have one.  Half M[...]

Programming: May 24-30

Posted May 26 2021 by Ryan Savard

Monday 5/24 Fitness A) E2M x 8 sets: – 3 BB push press After odd sets… – 8/side half kneeling band lat pull-down After even sets… – 16 alt. DB weighted step-ups *Heavier than 5/14 B) For time: – 600m run + 6 rounds of: – 6[...]

Programming: May 17-23

Posted May 17 2021 by Ryan Savard

pic Monday 5/17 Fitness A) E3M x 5 sets:– 6 bench press w/ 32X1 tempo – 12 alt. KB gorilla row – 18-24 foot elevated medball Russian twists B) AMRAP in 5 minutes: – 20 single unders or lateral line hops – 10 air squats R60S, and then… [...]

Programming: May 10-16

Posted May 12 2021 by Ryan Savard

Vote us the Best Place To Workout in East Dallas! Monday 5/10 Fitness A) E3M x 5 sets:– 5 back squats w/ 32X1 tempo – 10 top down alternating DB bench press – 5-10 leg assisted strict pull-ups on BB B) 3 rounds for time:– 400m run – 21-15-9 DB [...]

Programming: May 3-9

Posted May 06 2021 by Ryan Savard

Monday 5/3 Fitness A) E2.5M x 6 sets: – 5 BB deadlifts After odd sets: – 8/side single arm incline bench press After even sets: – 8/side single arm ring row *Add weight to DLs over 6 sets. B) E3M x 4-6 sets: – 10/8 cal row – 9 doubl[...]