Programming: Oct. 30 – Nov. 5

Posted Oct 31 2023 by Ryan Savard

Monday 10/30 Fitness & Performance A) E4M x 5 sets: – 8-12 DB Romanian deadlifts @ 3011 tempo – 8-12 dips (BW or weighted) – 8-12/side half kneeling banded high row *Heavier and/or more reps than 10/20 Fitness B) E2M x 8-12 sets – 12/9 cal [...]

Programming Oct. 23-29

Posted Oct 25 2023 by Ryan Savard

Monday 10/23 Fitness A) E3M x 5 sets:– 12-16 DB floor press – 8-12 BB upright rows – 4/side lunge matrix (forward/lateral/reverse) B) 12 min AMRAP: – 20 double unders – 1 double DB hang power clean – 5 push-ups (elevated if needed) [...]

Programming: Oct. 16-22

Posted Oct 17 2023 by Ryan Savard

Monday 10/16 Fitness & Performance A) E4M x 4 sets: – 10-15/side DB bench press 1111 tempo – 5-10 strict pull-ups (banded, BW or weighted) – 10 BB good mornings (off rack or floor) *Heavier or more reps than 10/6 Fitness B) E90S x 10-15 sets:–[...]

Programming: Oct. 9-15

Posted Oct 11 2023 by Ryan Savard

Monday 10/9 Fitness A) E2M x 8 Sets Odd sets: – 16-24 alt. DB bench press Even sets – 12-16 alt. KB goblet cossack squats – 4/side single arm ring rows w/ 4 sec eccentric B) E90S x 10-15 sets: – 20 single unders – 4 double DB hang po[...]

Programming: Oct. 2-8

Posted Oct 04 2023 by Ryan Savard

Monday 10/2 Fitness A) E4M x 4 sets: – 6 BB or dKB front squats – 8-12/side bent over DB row – 4/side TGUP sit-ups *If using KBs for FS, add 3211 tempo B) For time: – 600m run – 40 wallballs in UB sets of 10 – 400m run –[...]

Programming: Sep. 25 – Oct. 1

Posted Sep 26 2023 by Ryan Savard

Monday 9/25 Fitness A) E3M x 6 sets: – 4 deadlifts (building each set) After odd sets: 8-12 bent over banded lat pulls After even sets: 8-16 DB floor press w/ pause B) 5 rounds for time: – 200m run – 12 KB deadlifts  – 6-9 dips – [...]

Programming: Sep. 18-24

Posted Sep 19 2023 by Ryan Savard

Monday 9/18 Fitness A) E2M x 8 sets Odd sets: – 8/side box step-downs (knee height, no push off) Even sets: – 8-12/side half kneeling DB press w/ band row – 12-16 leg lift-overs *Scale step downs by putting plate on ground to lessen distance. Make them [...]

Programming: Sep. 11-17

Posted Sep 11 2023 by Ryan Savard

Monday 9/11 Fitness & Performance A) E4M x 4 sets: – 4-6 BB bench press @ 1 RIR – 8-12 DB lat pull-overs – 20 sec top of ring row hold *Heavier than last week Fitness B) CrossFit Open Workout 18.1 (Scaled) 20 min AMRAP – 8 hanging knee rai[...]