Programming: July 10-16

Posted Jul 10 2023 by Ryan Savard

Monday 7/10 Fitness & Performance A) E4M x 4 sets: – 10-15 DB incline press @ 3111 temp (1-2 RIR) – 10-15 bent over BB rows w/ pause – 10/side shoulder external rotations Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 6-12 dips or push-ups Even: [...]

Programming: July 3-9

Posted Jul 06 2023 by Ryan Savard

Monday 7/3 Fitness A) E2M x 8 sets (4 each) Odd: – 8/side DB/KB front foot elevated split squats Even: – 16-20 alt. DB renegade rows – 16-20 banded tricep push-downs B) EMOM x 10-20 sets Odd sets: 12/9 or 10/7 cal row Even sets: 6-8 alt. DB snatch [...]

Programming: June 26 – July 2

Posted Jun 26 2023 by Ryan Savard

Monday 6/26 Fitness A) E2M x 8 sets (4 each) Odd: – 8-12 BB strict press – 8-12 banded Spanish squats Even: – 8-12 medball hamstring curls – 8-12 bent over double KB rows *last day for these movements B) EMOM x 10-20 sets: – 3 double[...]

Programming : June 19-25

Posted Jun 19 2023 by Ryan Savard

Monday 6/19 Fitness & Performance A) E4M x 4 sets: – 8/side KB b-stance Romanian deadlifts – 8-16 dips (weighted if able) – 8-12/side DB bent over rows Fitness B) E2M x 8-12 sets – 12 RB swings – 8 push-ups – 12 air squats [...]

Programming: June 12-18

Posted Jun 12 2023 by Ryan Savard

Monday 6/12 Fitness A) E3M x 6 sets: – 5 front squats (BB or dKB) After Odd sets: 16 alt. tall kneeling DB piston presses After Even sets: 8-12 tough ring rows B) For time: – 1000m row – 50 medball squats (20/14) in unbroken sets of 10 – 30 str[...]

Programming: June 5-11

Posted Jun 05 2023 by Ryan Savard

Monday 6/5 Fitness A) E3.5M x 5 sets: – 4-8 bench press (1 RIR) – 2-4 supinated pull-up negatives (2-3 sec descent) – 8-12 ring face pulls B) 12 min AMRAP – 10 RKB swings – 8 push-ups – 6 box step-ups Performance A) E3.5M x 5 [...]

Programming: May 29 – June 4

Posted Jun 01 2023 by Ryan Savard

Monday 5/29 – Memorial Day (7:30 & 9AM only) Murph – 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 Mur[...]

Programming: May 22-28

Posted May 22 2023 by Ryan Savard

Monday 5/22 Fitness A) E2M x 8 sets (4 each) Odd: – 8-12/side half kneeling BB landmine press Even: – 8-12 KB Romanian deadlifts – 12-16 KB gorilla rows B) E3M x 4-8 sets: – 12/9 cal row – 5 DB push press – 6-9 strict pull-ups[...]