Programming: Mar. 1-7

Posted Mar 04 2021 by Ryan Savard

March 3/1 Fitness A) E2M x 8 sets:– 6 DB sumo deadlift high pull After odd sets: – 12 DB reverse lunges After even sets:– 12 ring rows B) B) 3 rounds for time: – 400m run (scale to 300m) – 15-12-9 DB hang power cleans – 9-12-15 over[...]

Programming: Feb. 8-14

Posted Feb 09 2021 by Ryan Savard

Monday 2/8 Fitness E3M x 6 sets: – 12 alt DB bench press (6/side) After sets 1,3,5… – 12 alt KB gorilla row w/ pause (6/side) After sets 2,4,6… – 12 banded no moneys B) AMRAP in 15 minutes: – 8 double KB deadlifts  – 12 push-u[...]

Programming: Feb. 1-7

Posted Feb 01 2021 by Ryan Savard

Monday 2/1 Fitness A) E3M x 3 sets: – 8-10 incline DB press – 8-10 double DB Romanian deadlifts – 16-20 plate/medball Russian twists B) E90S x 10-15 sets: – 15 single unders – 5 wallballs  – 3 pull-ups – 2 up/downs [...]

Programming: Jan. 25-31

Posted Jan 25 2021 by Ryan Savard

Monday 1/25 Fitness A) E2M x 4 sets each Station 1: 8 double KB front squats Station 2: 8 L-seated DB press8 hinged banded lat pull-downs *All reps should be performed with a 3 second eccentric tempo. Performance A) E2M x 8 sets: Sets 1-4: 2 cleans + 1 jerk Sets[...]

Programming: Jan. 18-24

Posted Jan 19 2021 by Ryan Savard

Monday 1/18 Fitness A) EMOM x 5 sets each Minute 1: 5 BB push press Minute 2: 5 DB batwing rows w/ 5 sec pause Minute 3: 5/side glute bridge w/ pause B) EMOM x 4-6 sets Minute 1: 12/9 cal row Minute 2: 12 DB push press Minute 3: 12 KB double KB deadlifts Performanc[...]

Programming: Jan. 4-10

Posted Jan 05 2021 by Ryan Savard

Monday 1/4 A) E4M x 4 sets: – 6 bench press  – 8-10/side bent over DB/KB row – 20 sec/side side plank B) 3 rounds for time: – 400m run – 30-20-10 SA DB hang cleans (in sets of 5/hand) – 30-20-10 push-ups Performance A) E4M x[...]

Programming: Dec. 28 – Jan. 3

Posted Dec 28 2020 by Ryan Savard

Monday 12/28 – no 7:30pm Fitness & Performance A) E3.5M x 4 sets: – 12-16 DB/KB Romanian deadlifts – 8-12 dips (weighted, BW, band, box) – 8-12 L-seated band row w/ pause *Heavier than 12/18 B) 5 rounds for time: – 200m run – 15[...]

Programming: Dec. 21-27

Posted Dec 21 2020 by Ryan Savard

Monday 12/21 Fitness A) E2M x 4 sets each Station 1: 10-12/side KB front foot elevated split squat Station 2: 10-12 DB seated Arnold press10-12 supinated inverted BB row *Same or heavier weight than last week. B) E5M x 4 sets: – 400m row – 6 double DB h[...]