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[...]

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. [...]