Posted Oct 02 2025 by Ryan Savard

Fitness A) E4M x 5 sets: – 5 deadlifts (building) – 10-15 DB floor press w/ pause – 10 standing straight arm banded lat pull-downs B) E90S x 10-15 sets: – 20 single unders – 6 push-ups – 5 double KB deadlifts  – 4 up/downs [...]

Programming: Sep. 29 – Oct. 5

Posted Sep 29 2025 by Ryan Savard

Monday 9/29 Fitness & Performance A) E4M x 4 sets: – 6-8 BB bench press @65-70% 1RM OR – 16-20 top down DB bench press Then… – 10 tall kneeling banded lat pulldown – 8/s SA shoulder external rotations (DB or iron plates) B) “Helen” [...]

Programming: Sep. 22-28

Posted Sep 22 2025 by Ryan Savard

Monday 9/22 Fitness A) E4M x 3 sets: – 8/s split stance KB Romanian deadlifts – 10 dips – 10/side bent over DB rows B) E5M x 3-5 sets: – 400m run or 1000/800m bike – 12 DB hang power snatch (8/8) – 8 box step-ups – 8-12 han[...]

Programming: Sep. 15-21

Posted Sep 16 2025 by Ryan Savard

Monday 9/15 Fitness A) E4M x 4 sets: – 6 deadlifts (building) – 10-15 DB floor press w/ pause – 10 standing straight arm banded lat pull-downs B) E5M x 3-5 sets: – 400m run or 800m bike – 10 or 15 RKB swings – 30 single unders or la[...]

Programming: Sep. 8-14

Posted Sep 09 2025 by Ryan Savard

Monday 9/8 Fitness A) E2.5M x 6 sets Odd:  – 8-12 strict BB press – 10/s SA half kneeling banded high row Even: – 8/s box step downs *Only use a height/weight that doesn’t require pushing off floor B) E2M x 8-12 sets Odd: 12/9 cal row + 6 D[...]

Programming: Sep. 1-7

Posted Sep 02 2025 by Ryan Savard

Monday 9/1 – Labor Day (7:45 & 9am only) Fitness “Little Luke” For time: – 400m run – 20 (10/side) single arm DB hang clean & jerk (switch every 5) – 400m run – 25 toes to bar, kip to knee raise, lemon squeeze – 400m run [...]

Programming: Aug. 25-31

Posted Aug 25 2025 by Ryan Savard

Thanks for everyone who came out to support our athletes who competed in Battle Of The Boxes on Saturday at the gym. Also, a special thanks goes to Coach Nick for planning and executing the event! Monday 8/25 Fitness A) E2.5M x 6 setsOdd sets: – 10/s half kneeling DB press[...]

Posted Aug 22 2025 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – 8-12/side SA DB bench press w/ pause – 3-4 negative or 4-8 weighted pull-ups – 12 alternating goblet hold cossack squats B) Strength Option 3-4 sets for quality: – 10-15/side SA banded bent over tricep kick ba[...]