Programming: Dec. 15-21

Posted Dec 15 2025 by Ryan Savard

Coach Bethany Monday 12/15 Fitness A) E2M x 8 sets Odd: – 10 double KB front squats (tough) – 10 half kneeling DB press (R) Even: – 20 alternating double KB gorilla rows (10/s) – 10 half kneeling DB press (L) B) 15 min AMRAP: – 30 singl[...]

Programming: Dec. 8-14

Posted Dec 09 2025 by Ryan Savard

Monday 12/8 Fitness A) E3M x 5 sets: – 5 back squats  – 12-16 DB floor press w/ pause – 8-12/side half kneeling SA banded lat pull-down (green or black) *BS heavier than 11/26 B) E5M x 3-5 sets: – 400m row (800m bike) – 12 unbroken w[...]

Posted Nov 28 2025 by Ryan Savard

Fitness & Performance “Thanksgiving with the Girls” For time: “Angie’s” House – 20 pull-ups – 20 push-ups – 20 sit-ups – 20 air squats “Helen’s” House – 400 meter run – 21 KB swings (53/35 [...]

Programming: Nov. 24-30

Posted Nov 24 2025 by Ryan Savard

Monday 11/24 Fitness A) E3M x 4 sets: – 6 deadlifts – 16 alt. top down DB floor press – 8-12 tall kneeling banded lat pulldown B) 5 rounds for time: – 16 RKB swings – 8 strict pull-ups – 12 prisoner reverse lunges – 200m ru[...]

Programming: Nov. 17-23

Posted Nov 19 2025 by Ryan Savard

Monday 11/17 Fitness A) E2.5M x 6 sets Odd: – 8-12 BB strict press Even – 5 batwing rows w/ 5 sec pauses – 10 KB goblet squats w/ heels elevated B) E5M x 3-5 sets: – 400m run – 8 DB hang power cleans – 8 strict pull-ups [...]

Programming: Nov. 10-16

Posted Nov 12 2025 by Ryan Savard

Monday 11/10 Fitness A) E4M x 4 sets: – 8 back squats @ 60-75% – 12-16 DB floor press w/ pause – 8-12/side half kneeling SA banded lat pull-down (green or black) B) 6 rounds for time: – 12 wallballs – 8 hanging knee raises – 4 burpe[...]

Programming: Nov. 3-9

Posted Nov 03 2025 by Ryan Savard

Monday 11/3 Fitness & Performance A) E4M x 3 sets – 8-12 dips (strict, banded, box/bench) – 10/s SA KB bent over row – 8/s DB/KB or BB front foot elevated split squat *Use 35 or 45lb plate for split squats *Only use BB if stable enough, can take off ra[...]

Programming: Oct. 27 – Nov. 2

Posted Oct 28 2025 by Ryan Savard

Monday 10/27 Fitness A) E2M x 8 sets Odd sets: – 10/side half kneeling BB landmine press Even sets: – 6/side box step downs (no push offs) – 10 tough ring rows B) E5M x 3-5 sets: – 400m run or 1000/800m bike – 6 DB hang squat cleans [...]