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[...]

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 [...]