Posted May 15 2025 by Ryan Savard

Fitness A) E2.5M x 6 sets: – 5 push press After odd sets… – 10 ring rows w/ 10 sec hold on final rep After even sets… – 10 DB Romanian deadlifts @ 3011 tempo B) 4 rounds for time: – 400m run or 1000/800m bike – 8-6-4-2 up/down DB devil pr[...]

Programming: May 5-11

Posted May 05 2025 by Ryan Savard

Monday 5/5 Fitness A) E3M x 6 sets: – 3 BB front squats (sub 6 double KB pause front squats) After odd sets… – 20 alternating DB overhead presses After even sets… – 10/side bent over KB row B) E3M x 5-8 sets: – 200m row – 12 wallba[...]

Programming: April 28 – May 4

Posted Apr 28 2025 by Ryan Savard

Monday 4/28 Fitness & Performance A) E3M x 5 sets – 5 strict press – 5 DB batwing rows w/ 5 count pause – 5/side banded half twists to pallof press (small band) Fitness B) E5M x 3-5 sets: – 400m run or 1000/800m bike – 10 DB hang powe[...]

Programming: Apr. 21-27

Posted Apr 21 2025 by Ryan Savard

Monday 4/21 Fitness A) E2M x 8 sets Odd sets: – 10/side half kneeling DB press – 10 heel elevated KB goblet squats Even sets: – 5 DB batwing rows w/ 5 sec holds B) 5 round for time: – 5 double DB hang power snatch – 20 single unders [...]

Programming: Apr. 14-20

Posted Apr 14 2025 by Ryan Savard

Monday 4/14 Fitness A) E3M x 5 sets: – 5 deadlifts (building)  – 5-10 dips (bench/ring/dip bar) – 10 tall kneeling banded lat pull-downs *Deadlifts should be a little heavier than last week. B) E2M x 8-12 sets: – 12 RKB swings  –[...]

Programming: Apr. 7-13

Posted Apr 08 2025 by Ryan Savard

Monday 4/7 Fitness & Performance A) E4M x 4 sets: – 8-12/side DB bench press @ 3111 tempo – 4-8 strict/weighted or 2-4 negative pull-ups – 8-12 medball hamstring curls *Negative pull-ups can be scaled to using a BB on rack with feet on floor. Fitness [...]

Programming: Mar. 31 – Apr. 6

Posted Mar 31 2025 by Ryan Savard

Monday 3/31 A) E3M x 5 sets: – 5 BB front squats – 10 tall kneeling DB overhead press – 15/side single arm ring row w/ reach B) E2M x 8-12 sets: – 9 wallballs  – 6-9 pull-ups – 6 box step ups – 3 up/down DB devil presses [...]

Programming: Mar. 24-30

Posted Mar 25 2025 by Ryan Savard

Monday 3/24 Fitness & Performance A) E2.5M x 6 sets Odd: – 8-12 DB incline press w/ pause – 10 BB bent over rows  Even: – 6-8/side weighted (KB/DB) weighted box step-ups (knee height) *Goal is to not push off of floor leg. Fitness B) 3 ro[...]