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– [...]

Programming: Feb. 19-25

Posted Feb 21 2024 by Ryan Savard

Monday 2/19FitnessA) E2.5M x 8 sets:9-7-5-3-3-3-3-3 deadliftsAfter even – 8-12 DB floor pressAfter odd – 8-12 tall kneeling banded lat pull-down B) 5 rounds for time:– 3 up/down DB devil press– 12 DB reverse lunges (both/one/none)– 9 hanging knee raises– 200m[...]

Programming: Feb. 12-18

Posted Feb 12 2024 by Ryan Savard

Monday 2/12FitnessA) E2.5M x 6 sets (3 each)Odd sets:– 8/side SL wall assisted KB Romanian deadliftsEven sets:– 8-12 inverted BB rows– 8-12 tough push-upsB) CrossFit Open Workout 22.1 (Scaled)15 min AMRAP:– 3 wall walks– 12 DB snatches (35/20)– 15 box jump/step ov[...]

Programming: Feb. 5-11

Posted Feb 04 2024 by Ryan Savard

I never won a fight in the ring; I always won in preparation.MUHAMMAD ALIMonday 2/5Fitness & PerformanceA) E4M x 3 sets:– 16-24 top down DB bench press– 8-12/side half kneeling SA banded lat pull-down– 8-12 BB good morningsFitnessB) E5M x 3-5 sets:– 400m run– 8 doub[...]

Programming: Jan. 29 – Feb. 4

Posted Jan 31 2024 by Ryan Savard

Monday 1/29Fitness & PerformanceA) E4M x 4 sets– 8-12 BB strict press– 8-12/side bent over DB row– 20 sec/side Copenhagen plank*Last week for these movementsFitnessB) CrossFit Open 18.1 – Scaled20 min AMRAP– 8 hanging knee raises– 10 SA DB hang power clean + j[...]

Programming: Jan. 22-28

Posted Jan 22 2024 by Ryan Savard

Monday 1/22FitnessA) E2M x 8 sets:– 3 back or box squatsAfter odd sets…– 16-24 alt DB tall kneeling overhead piston pressAfter even sets…– 8-12 tough ring rows*Same or heavier than last week’s 3sB) “Little Fran on the Run”3 rounds for time:– 400m run– 15-12-9 [...]