Programming Overview: May 26-29

Posted May 26 2015 by Ryan Savard

——————– Monday 5/25 – Memorial Day “Murph”   Tuesday 5/26 A) Power clean TnG 3.3.3 x4; R15S/3m + EMOM x 15-18 minutes: Minute 1 – 10 Toes to Bar Minute 2 – 12 KB swings (70/53) Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating[...]

Programming Overview: May 18-22

Posted May 19 2015 by Ryan Savard

——————– Monday 5/18 A) Back squat – build to a new 1RM in 20 min (be smart, be careful) B) EMOM x 10-12 min: E: 8 thrusters (115/75, 95/65, 75/45) O: 12/9 cal row C) max handstand hold/walk x 3 sets; rest as needed   Tuesday 5/19 4-5 sets tough e[...]

Memorial Day “Murph” + Crawfish Boil

Posted May 18 2015 by Ryan Savard

  Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil. “Murph” (for time: – 1 mile run – 100 pull-ups – 200 push-ups – 300 squats – 1 mile run *Partition the reps as n[...]

Outside The Box: Christina & KJ Take On The MS150

Posted May 06 2015 by Ryan Savard

This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience: “I am so glad I was able to do it with my coworkers and fellow[...]

Programming Overview: May 4-8

Posted May 05 2015 by Ryan Savard

Monday 5/4 A) Back squat 5, 4, 3, 2, 1; rest 2-3mins + 3-4 sets tough effort: – Row 250m – 15 KB swings (53/35) – 10 burpees (AFAP) rest 4-5 mins   Tuesday 5/5 A1) Push press cluster 1.1 x 10S/30S A2) 6-10 UB T2B; R2-3M x 4 sets *accumulate at least 6 reps if not UB B) Every 2 m[...]

Movement Analysis: The Snatch

Posted Apr 29 2015 by Ryan Savard

When we first introduce the Snatch to our athletes in the Prep Course it can be pretty daunting. We spend two full classes breaking down the snatch into separate parts before bringing it all together and adding weight appropriately. After two full classes of learning the ins and outs of the movem[...]

Programming Overview: April 27-May 1

Posted Apr 27 2015 by Ryan Savard

Monday 4/27 A) Back squat build to a 10RM @ 20X0 – get two or three feeler sets then go for it B) EMOM x 10 min E: 5 hang power snatch (moderate weight) O: 4-8 ring dips C) EMOM x 10 min E: 10 KB swings (heavy) O: 10 C2G push-ups   Tuesday 4/28 A1) Push press clusters TnG 1.1.1 R10S/30S A2) [...]

Programming Overview: April 20-24

Posted Apr 20 2015 by Ryan Savard

Monday 4/20 A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13) B) E2MOM x 10 min (5 sets) – 1 clean pull + 1 hang squat clean + 2 front squats + 10 min AMRAP at 80-90%: – 5 pull-ups – 10 C2G push-ups – 15 air squats   Tuesday 4/21 A1) Push press clusters TnG 2.2.2 R10S/[...]