Programming: Aug. 21-27

Posted Aug 22 2023 by Ryan Savard

Monday 8/21FitnessA) E3M x 5 sets– 8/side DB split squats– 16 alt KB gorilla rows– 8-12/side half kneeling landmine presses*Heavier than 8/11B) E3M x 4-7 sets– 12/9 cal row– 5 DB hang power cleans – 6 dips or push-ups– 7 air squatsPerformanceA) E3M x 5 [...]

Pool Party This Saturday! (Programming: Aug. 14-20)

Posted Aug 14 2023 by Ryan Savard

Join us this Saturday for our annual Pool Party @ Lakewood Flats from 1-4pm!Monday 8/14FitnessA) E4M x 4 sets:– 8-12 BB bench press– 2-4 negative supinated pull-ups (2-3 sec down)– 4 ring row to Y w/ 4 sec eccentric*If you have strict pull-ups, do performance protocolB) 5 rounds fo[...]

Programming: Aug. 7-13

Posted Aug 08 2023 by Ryan Savard

More details to come!Monday 8/7FitnessA) E2M x 8 SetsOdd sets:– 16 glute bridge alt. DB floor press– 16 alt. double KB gorilla rowsEven sets:– 8-12 BB good mornings– 16 crossbody knee to elbows from plankB) 5 rounds for time:– 200m row (double for AB)– 5 DB hang s[...]

Programming: July 31 – August 6

Posted Jul 31 2023 by Ryan Savard

Monday 7/31FitnessA) E3.5M x 4 sets:– 6 back or box squats– 8-12 DB Z-presses– 4/side SA ring rows w/ 4 sec pause at topB) E6M x 3-4 sets:– 400m row– 18 wallballs– 12 strict pull-upsPerformanceA) E3.5M x 4 sets:Set 1: 6 back squats (building set)Set 2-5: 6 back sq[...]

Programming: July 24-30

Posted Jul 24 2023 by Ryan Savard

Monday 7/24Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts– 8-12/side SA DB bench press– 8-12 tall kneeling banded lat pull-downsFitnessB) 12 min AMRAP:– 24 single unders– 12 RKB swings – 9 air squats– 6 dips or push-upsPerformanceB) [...]

Programming: July 17-23

Posted Jul 17 2023 by Ryan Savard

Monday 7/17FitnessA) E2M x 6 sets:– 5-4-3-2-2-2  push press*Add until you reach a tough set of 2 repsAfter odd sets – 12-16 L-seated leg lift-oversAfter even sets – 8-12 ring rowsB) B) E2MOM x 8-12 sets– 12/9 cal row– 6 DB push press– 3 DB front squatsPerform[...]

Programming: July 10-16

Posted Jul 10 2023 by Ryan Savard

Monday 7/10Fitness & PerformanceA) E4M x 4 sets:– 10-15 DB incline press @ 3111 temp (1-2 RIR)– 10-15 bent over BB rows w/ pause– 10/side shoulder external rotationsFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 6-12 dips or push-upsEven: 12/9 cal row + 6-12 wallballsPerformanceB[...]

Programming: July 3-9

Posted Jul 06 2023 by Ryan Savard

Monday 7/3FitnessA) E2M x 8 sets (4 each)Odd:– 8/side DB/KB front foot elevated split squatsEven:– 16-20 alt. DB renegade rows– 16-20 banded tricep push-downsB) EMOM x 10-20 setsOdd sets: 12/9 or 10/7 cal rowEven sets: 6-8 alt. DB snatch + 2-4 burpeesPerformanceA) E2M x 8 setsSets [...]