Programming: Apr. 8-14

Posted Apr 10 2024 by Ryan Savard

Monday 4/8FitnessA) E3M x 6 sets:Bench press wave– 10-8-6-10-8-6 BB bench press waveAfter odd – 3-5 pull-up negatives (scale w/ band)After even – 10-20 banded face pullsB) E3M x 4-8 sets– 12/9 cal row– /9 push-ups– 6 hanging knee raises– 6 box step-upsPerfor[...]

Posted Apr 05 2024 by Ryan Savard

FitnessA) E2M x 6 sets:– 5 BB push press (building)After odd – 8-12/side half kneeling band row + reachAfter even – 8-12 tough goblet squatsPerformanceA) E2M x 6 sets:– 3 push jerk*Barbell starts from the floor.*Build to a heavy triple.Fitness & PerformanceB) Strength Opt[...]

Programming: Apr. 1-7

Posted Apr 03 2024 by Ryan Savard

Monday 4/1Fitness & PerformanceA) E4MOM x 4 sets:– 8/side front foot elevated split squats– 8-12 BB strict overhead press– 8-12 tough ring rows w/ pauseFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 3-5 up/down DB devil pressesEven: 12/9 cal row + 30 single undersPerformanceB) E2[...]

Programming: Mar. 26-31

Posted Mar 27 2024 by Ryan Savard

Monday 3/25FitnessA) E2M x 8 setsOdd: – 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-upsEven: – 8/side box step-ups (weighted if able)*Stay vertical on bar pull-ups with knees bent or straightB) 5 rounds for time:– 200m row– 8 double DB hang power[...]

Programming: Mar. 11-17

Posted Mar 20 2024 by Ryan Savard

Monday 3/11FitnessA) E2M x 8 setsEven:– 12-16 alternating Landmine cossack squatsOdd:– 8-12/side SA standing DB presses– 10-20 sec top of ring row holdB) E5M x 3-5 sets:– 16/12 cal row– 6 DB hang squat cleans– 12/9 cal row – 5-10 dips– 5 burpees ([...]

Programming: Mar. 18-24

Posted Mar 19 2024 by Ryan Savard

Monday 3/18Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 2011 tempo– 8-12 dips (scaled, BW or weighted)– 8-12/side DB bent over row*start RDLs at 50-60% or 1RM deadliftFitnessB) EMOM x 10-20 sec– 4-6 SA DB hang power cleans (3/side @ 50/35)– 4-6 g[...]

Programming: Mar. 4-10

Posted Mar 06 2024 by Ryan Savard

Monday 3/4Fitness & PerformanceA) E4M x 4 sets:– 10-15/side SA DB incline press– 10-20 alternating KB gorilla rows– 10 supine medball hamstring curls (slow out/fast in)FitnessB) E5M x 4-5 sets:– 400m run– 4 up/down DB devil presses– 8 DB box step-up (knee heig[...]

Programming: Feb. 26 – Mar. 3 (CF Open Week 1)

Posted Feb 27 2024 by Ryan Savard

Monday 2/26FitnessA) E3M x 5 sets:– 5 BB or double KB front squats – 8-12 incline DB press– 8-12 incline KB row w/ pause*KB front squats should use 32X1 tempoB) E2M x 8-12 sets– 8-12 wallballs– 4 up/down DB devil presses – 4-8 hanging knee raises– [...]