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[...]

Programming: Dec. 14-20

Posted Dec 15 2020 by Ryan Savard

Monday 12/14 Fitness A) E2M x 6 sets: – 3 BB push press  After sets 1, 3, 5… – 8 3-point DB/KB bent over row L After sets 2, 4, 6… – 8 3-point DB/KB bent over row R *Start PP at heaviest weight from 4’s on 12/4. B) E3M x 4-6 sets: &[...]

Programming: Dec. 7-13

Posted Dec 08 2020 by Ryan Savard

pic Monday 12/7 Fitness A) E4M x 3 sets: – 8 BB or goblet box squats  – 8 ring rows w/ pause – 8-12 DB floor press w/ pause *Come to a sitting position on box and pause without losing tension.  B) 4-6 rounds for times – 15/12 cal row [...]

Programming: Nov. 23-29

Posted Nov 22 2020 by Ryan Savard

Monday 11/23 Fitness & Performance A) E2M x 6 sets: – 5 BB push press  After sets 1, 3, 5… – 16 alt. double KB gorilla rows After sets 2, 4, 6… – 16 supinated band pull-aparts *Keep PP at heaviest weight from 6’s on 11/15.   Fitness B) EMOM x 10-20 sets –[...]