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[...]

Programming: Oct. 16-22

Posted Oct 17 2023 by Ryan Savard

Monday 10/16Fitness & PerformanceA) E4M x 4 sets:– 10-15/side DB bench press 1111 tempo– 5-10 strict pull-ups (banded, BW or weighted)– 10 BB good mornings (off rack or floor)*Heavier or more reps than 10/6FitnessB) E90S x 10-15 sets:– 20 single unders– 5 ring dips&[...]

Programming: Oct. 9-15

Posted Oct 11 2023 by Ryan Savard

Monday 10/9FitnessA) E2M x 8 SetsOdd sets:– 16-24 alt. DB bench pressEven sets– 12-16 alt. KB goblet cossack squats– 4/side single arm ring rows w/ 4 sec eccentricB) E90S x 10-15 sets:– 20 single unders– 4 double DB hang power snatch – 4 DB front squats–[...]

Programming: Oct. 2-8

Posted Oct 04 2023 by Ryan Savard

Monday 10/2FitnessA) E4M x 4 sets:– 6 BB or dKB front squats– 8-12/side bent over DB row– 4/side TGUP sit-ups*If using KBs for FS, add 3211 tempoB) For time:– 600m run– 40 wallballs in UB sets of 10– 400m run– 30 hanging knee raises in UB sets of 6– 20[...]

Programming: Sep. 25 – Oct. 1

Posted Sep 26 2023 by Ryan Savard

Monday 9/25FitnessA) E3M x 6 sets:– 4 deadlifts (building each set)After odd sets: 8-12 bent over banded lat pullsAfter even sets: 8-16 DB floor press w/ pauseB) 5 rounds for time:– 200m run– 12 KB deadlifts – 6-9 dips– 6 box step upsR60SPerformanceA) E3M x 6 setsS[...]

Programming: Sep. 18-24

Posted Sep 19 2023 by Ryan Savard

Monday 9/18FitnessA) E2M x 8 setsOdd sets:– 8/side box step-downs (knee height, no push off)Even sets:– 8-12/side half kneeling DB press w/ band row– 12-16 leg lift-overs*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding[...]