Programming Overview: July 22 – 28

Posted Jul 24 2019 by Ryan Savard

Monday 7/22 Fitness  A) E2M x 6 sets: – 6 double KB front squats @ 32X1 tempo – 2-3 negative supinated pull-ups   B) E2.5MOM x 5-6 sets: – 200m run – 10 alternating DB snatches – 30 single unders   Performance A) E2M x 6 sets: – 3 front squats @ 32X1 t[...]

Programming Overview: July 15-21

Posted Jul 15 2019 by Ryan Savard

Thanks for coming out to On Rotation this past Saturday! Stay tuned for our 8th Anniversary Pool Party coming in August! Monday 7/15 Fitness A) E3MOM x 4 sets: – 8 seated BB overhead presses – 12 lat band pull-downs – 16 alternating elevated psoas marches   B) 20 min AMRAP &[...]

Programming Overview: July 8-14

Posted Jul 08 2019 by Ryan Savard

Note: This is a testing week for Performance.   Monday 7/8 Fitness A) E2.5M x 6 sets: – 8 deadlifts @ moderately heavy weight – 8 seated Arnold presses   B) E4MOM x 4-5 sets: – 200m run – 15 RKB swings – 12 wallballs – 9 push-ups    Performance A)[...]

Programming Overview: July 1-7

Posted Jul 02 2019 by Ryan Savard

Monday 7/1 Fitness A) E2.5M x 6 sets – 6 Romanian deadlifts @ 2011 tempo – 6/side half kneeling pallof presses @ 1111 tempo *Build to a tough working set by 3rd set on RDLs.    B) 5 rounds for time @ steady pace: – 200m run – 10 double KB/DB deadlifts – 5 box jum[...]

Programming Overview: June 24-30

Posted Jun 24 2019 by Ryan Savard

New shirts are in and they’re selling fast! Get yours today by purchasing one online HERE or at the gym on the kiosk (or with the help of a coach). A huge thanks goes out to Rob Daffin for help with the design! Performance and Fitness programming is dropping today. Read more about the differe[...]

All New! Fitness & Performance Programming

Posted Jun 21 2019 by Ryan Savard

Bear with me, this is a long post but worth the read. I just wanted to let you in on a little something that I’m pretty pumped about. I’ve been writing programming for 8+ years for both group and individual athletes. I’ll be the first to admit I’ve made mistakes, over implemented personal b[...]

Program Overview: June 17-23

Posted Jun 19 2019 by Ryan Savard

Monday 6/17 A) E3MOM x 6 sets – bench press Set 1: 2 @ 92-94% Sets 2-6: 2 @ 84% Alternate after each set (3 each) – Station 1: 2 weighted/negative pull-ups (heavier/slower than last week) Station 2: 10 L-seated band rows w/ pause   B) E3MOM x 4-6 sets – 15/12 cal row –[...]

Programming Overview: June 10-16

Posted Jun 10 2019 by Ryan Savard

Monday 6/10 A) E3MOM x 6 sets – back squat Set 1: 3 @ RPE 10 Sets 2-6: 3 @ 88-90% of set 1   B) Three rounds for time of: – 400m run – 10 hang squat cleans (115/75) – 15 pull-ups   Tuesday 6/11A) E3MOM x 5 sets: – 5-5-4-4-4 strict press – 8/side DB rows[...]