Programming: June 24-30

Posted Jun 25 2024 by Ryan Savard

Monday 6/24Fitness & PerformanceA) E4M x 4 sets:– 8 bench press*First set building, next 3 at 65-75% & 2 RIR– 8-12/side bent over DB/KB rows – 8-12 lean away DB delt raise*BP 5% heavier than last timeFitnessB) E3M x 4-8 sets– 12/9 cal row– 12 RKB swingsR[...]

Programming: June 17-23

Posted Jun 18 2024 by Ryan Savard

Monday 6/17Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 3011 tempo– 8-12/side SA DB bench press w/ pause– 8-12 tall kneeling banded lat pull-down FitnessB) E3M x 4-8 sets:– 12/9 cal row– 3 DB up/down devil cleans– 6 box step-overs (1, [...]

Programming: June 10-16

Posted Jun 11 2024 by Ryan Savard

Monday 6/10FitnessA) E2M x 6 sets:– 5 push pressAfter odd sets – 10 ring rows (tough)After even sets – 5/s SL hip thrusts off bench B) E5M x 3-5 sets:– 400m row (stay +/- 5 sec off original pace)– 15 unbroken RKB swings – 15, 12 or 9 push-ups (you pick a[...]

Programming: June 3-9

Posted Jun 05 2024 by Ryan Savard

Monday 6/3Fitness & PerformanceA) E4M x 4 sets:– 6/side BB/DB step back reverse lunges– 8-12 ring dips (add weight if able)– 6 DB batwing rows w/ 4 sec pauseFitnessB) 12 min AMRAP:– 1 DB thruster– 3 strict pull-ups– 20 single unders*Add one thruster each round[...]

Programming: May 27 – June 2

Posted May 27 2024 by Ryan Savard

Monday 5/27Murph– 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. ½ Murph– 800m run– 50 pull-ups– 100 push-ups– 150 air squats̵[...]

Programming: May 20-26

Posted May 22 2024 by Ryan Savard

Monday 5/20Fitness & PerformanceA) E4M x 4 sets:– 10 DB Romanian deadlifts @ 3011 tempo– 10-15 DB floor press w/ pause– 10/side SA bent over KB rowsB) “Helen”3 rounds for time:– 400m run– 21 KB swings (53/35)– 12 pull-upsC) 3 rounds for quality:– 5/s[...]

Programming: May 13-19

Posted May 15 2024 by Ryan Savard

Monday 5/13Fitness & PerformanceA) E3M x 6 sets:Bench press wave– 8-6-4-8-6-4 BB bench press waveAfter odd – 5-10 strict ring pull-ups (weight if able)OR 3-5 pull-up negatives (scale w/ band)After even – 10-20 banded face pullsFitnessE3M x 4-8 sets:– 12/9 cal row– 9[...]

Programming: May 6-12

Posted May 07 2024 by Ryan Savard

Monday 5/6FitnessA) E3M x 6 sets: – 8-6-4-6-4-2 Back squat or box squat waveAfter odd – 8-12 bent over reverse flys w/ pauseAfter even – 4-8 hanging knee raises w/ pauseB) E3M x 4-8 sets:– 12/9 cal row– 9 wallballs– 6-9 strict pull-ups– 3-6 up/downsPerf[...]