Programming: Jan. 15-21

Posted Jan 14 2024 by Ryan Savard

Monday 1/15FitnessA) E3M x 4 sets:10-8-8-8 deadlifts– 8-12 DB floor press– 8-12 tall kneeling banded lat pull-down B) E5M x 3-5 sets:– 400m row– 15 RKB swings– 9 dips– 12 air squatsPerformanceA) E3M x 4 sets:Set 1: 10 deadlifts (building)Sets 2-4: 8 deadlifts[...]

Programming: Jan. 8-14

Posted Jan 09 2024 by Ryan Savard

Monday 1/8FitnessA) E2M x 6 sets (3 each)Odd sets:– 8-12 DB Z press– 8 weighted step-ups (R)Even sets:– 8-12/side half kneeling band row + reach– 8 weighted step-ups (L)B) E5M x 3-5 sets:– 400m run– 8 double DB or KB hang power cleans– 6 up/down + box step-u[...]

Programming: Dec. 25-31

Posted Dec 27 2023 by Ryan Savard

Monday 12/25Merry Christmas! – Gym closedTuesday 12/26Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts* @ 3011 tempo– 12-16 DB bench press w/ pause– 12-16 straight arm banded lat pull-down*Heavier than last weekFitnessB) E5M x 3-5 sets:– 400m run–[...]

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[...]