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[...]

Programming: Mar. 17-23

Posted Mar 20 2025 by Ryan Savard

Monday 3/17 Fitness A) E2M x 8 sets Odd sets: – 8/side staggered stance DB Romanian deadlifts *Show control on descent Even sets: – 8-12 BB strict press (from floor) – 16 alternating KB gorilla rows B) 15 min AMRAP: – 2 SA DB power clean + p[...]

Programming: Mar. 10-16

Posted Mar 09 2025 by Ryan Savard

Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm. Monday 3/10 Fitness & Performance A) E4M x 4 sets: – 8/side front foot elevated split squats – 8-12 seated DB press – 8-12/side bent over KB/[...]

Programming: Mar. 3-9

Posted Mar 03 2025 by Ryan Savard

Monday 3/3 Fitness A) E3M x 6 sets: – 4 back squats (sub box squat) After odd sets… – 10/side half kneeling banded lat pull-down + side bend After even sets… – 10-15 DB floor press w/ pause B) 3 rounds for time: – 600-400-200m run – 30[...]