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[...]

Programming Overview: June 3-9

Posted Jun 03 2019 by Ryan Savard

  Monday 6/3 A) E3MOM x 5 sets: – 5 vertical press @ RPE 7-8 – 6-8 horizontal ring rows w/ pause   B) Five rounds for time of: – 40 double unders – 20/15 push-ups – 10/7 strict pull-ups *Keep movements crisp. Break up when needed.   C) 3 sets: – 2[...]

Programming Overview: May 27 – June 2

Posted May 29 2019 by Ryan Savard

Monday 5/27 Murph For time: – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run   *Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it. *Full Murph starts at 8:30am, the half [...]

Programming Overview: May 20-26

Posted May 21 2019 by Ryan Savard

Memorial Day Murph is going down this coming Monday, 5/27. We will get the Half Murph kicked off at 8:00am and the Full Murph at 8:30am. We are purposefully pushing it a little earlier this year to avoid the heat. Go ahead and sign up HERE! Murph is free for all members and $20 for all non-members.[...]