Programming: Dec. 18-24

Posted Dec 20 2023 by Ryan Savard

Monday 12/18FitnessA) E2M x 6 setsOdd sets:– 8-12/side SA DB bench press– 8-12 BB good morningsEven sets:– 8-12/side SA half kneeling banded high row– 12-16 hip extension marches (off bench)*Last day for these movementsB) E90S x 10-15 sets:– 20 single unders– 3 DB[...]

Programming: Dec. 11-17

Posted Dec 13 2023 by Ryan Savard

Monday 12/11FitnessA) E4M x 3 sets:– 8-12 DB or BB bench press– 4-8 strict or 2-4 negative supinated pull-ups– 8-12 sandbag hip thrusts off bench w/ pauseB) 5 rounds – 3 min AMRAP– 6 RKB swings– 4 push-ups – 8 air squatsR60S after each roundPerformanceA[...]

Programming: Dec. 4-10

Posted Dec 05 2023 by Ryan Savard

Monday 12/4FitnessA) E2M x 6 setsOdd sets:– 8-12/side half kneeling landmine press– 6 toe drag box step-downs (R)Even sets:– 16 alt. KB gorilla rows– 6 toe drag box step-downs (L)B) E90S x 10-15 sets:– 20 single unders– 6 DB hang power snatches– 5 goblet squ[...]

Programming: Nov. 27 – Dec. 3

Posted Nov 28 2023 by Ryan Savard

Monday 11/27FitnessA) E4M x 4 sets:– 8 back or box squats– 16-24 alt DB tall kneeling overhead piston press– 16-24 alt KB gorilla rowsB) 3 rounds for time:– 40-30-20 cal row– 30-20-10 wallballs in UB sets of 10– 20-15-10 hanging knee raises in UB sets of 5Performa[...]

Programming: Nov. 13-19

Posted Nov 14 2023 by Ryan Savard

Monday 11/13A) E2M x 6 sets – 5-4-3-3-2-2 push pressAfter even sets:– 10 banded face pullsAfter odd sets:– 5/side single leg hip extension w/ 3 sec pause (off bench)B) E2M x 8-12 sets:Odd: 12/9 cal row + 9 DB push pressEven: 12/9 cal row + 6 up/downs + 3 strict pull-upsPerform[...]

Programming: Nov. 6-12

Posted Nov 07 2023 by Ryan Savard

Monday 11/6FitnessA) E3M x 7 sets:– 3 BB or 6 tempo dKB front squatsAfter odd sets:– 10 DB curl to pressAfter even sets:– 5/side half kneeling pallof presses*If using KBs for FS, add 3211 tempoB) EMOM x 10-15 sets:– 5 DB thrusters– 5 strict pull-ups– 5 up/downs[...]

Programming: Oct. 30 – Nov. 5

Posted Oct 31 2023 by Ryan Savard

Monday 10/30Fitness & PerformanceA) E4M x 5 sets:– 8-12 DB Romanian deadlifts @ 3011 tempo– 8-12 dips (BW or weighted)– 8-12/side half kneeling banded high row*Heavier and/or more reps than 10/20FitnessB) E2M x 8-12 sets– 12/9 cal row, followed byOdd sets: 10 RKB swings ([...]

Programming Oct. 23-29

Posted Oct 25 2023 by Ryan Savard

Monday 10/23FitnessA) E3M x 5 sets:– 12-16 DB floor press– 8-12 BB upright rows– 4/side lunge matrix (forward/lateral/reverse)B) 12 min AMRAP:– 20 double unders– 1 double DB hang power clean– 5 push-ups (elevated if needed)– 5 air squats*Add 1 power clean ev[...]