Programming: Apr. 26 – May 2

Posted Apr 26 2021 by Ryan Savard

pic Monday 4/26 Fitness A) E2M x 8 sets (4 each) Station 1: 8-12 BB weighted hip extensions + 8-12 ring rows Station 2: 8-12 alternating goblet hold lateral lunges + banded pull-aparts B) 12 min AMRAP: – 30 single unders – 6 DB hang power cleans – 8 [...]

Programming: Apr. 19-25

Posted Apr 19 2021 by Ryan Savard

pic Monday 4/19 Fitness A) E2M x 6 sets: – 8-10 DB Romanian deadlifts After odd sets… – 8 half kneeling landmine press R After even sets… – 8 half kneeling landmine press L  *Set up landmine press with a sandbag and a barbell.  [...]

Posted Apr 18 2021 by Ryan Savard

No classes. Open gym from 10am-12pm. [...]

Programming: Apr. 12-18

Posted Apr 13 2021 by Ryan Savard

Monday 4/12 Fitness A) E2.5M x 6 sets: – 5 BB box squats w/ pause (BB or 2KB) After odd sets: – 8/side standing calf raises w/ pause off plate After even sets: – 8 seated Cuban press B) 3-4 rounds for time: – 400m run (scale to 300m) –[...]

Programming: Apr. 5-11

Posted Apr 08 2021 by Ryan Savard

Monday 4/5Fitness & PerformanceA) E2.5M x 6 sets– 6-4-2-6-4-2 bench press wave*The second time through should be heavier than the first.After odd sets:– 8-12 L seated band row After even sets:– 8-12 supine band pull-apartsFitnessB) E5M x 4-5 sets:– 400m run (scale to 30[...]

Programming: Mar. 29 – Apr. 4

Posted Mar 30 2021 by Ryan Savard

Monday 3/29 Fitness A) E3M x 5 sets: – 3-5 strict press – 8/side bent over DB/KB row – 12 banded good mornings B) EMOM x10-20 sets: – 3 DB push press – 4 box step ups – 5 hanging knee raises Performance A) E3M x 5 sets: [...]

Programming: Mar. 22-28

Posted Mar 22 2021 by Ryan Savard

Monday 3/22 Fitness A) E3M x 5 sets: – 6/side front foot elevated split squats – 8-10 incline DB press – 12 Russian medball twists  B) EMOM x 4-7 sets 1: 10/9 cal row 2: 12 double KB/DB thrusters (35/25s) 3: 8 strict pull-ups + 4 burpees to targ[...]

Programming: Mar. 8-14

Posted Mar 09 2021 by Ryan Savard

Monday 3/8  Fitness & Performance A) E4M x 4 sets: – 16 alternating KB reverse lunges – 12-16 DB floor press w/ pause – 8/side single arm banded lat pull-downs B) “Helen”  – 400m run – 21 KB swings (53/35) – 12 pul[...]