Programming: Jan. 23-29

Posted Jan 24 2023 by Ryan Savard

Monday 1/23 Fitness A) E2M x 8 sets Odd sets: – 8-12/side half kneeling DB press – 8-12 tough ring rows Even sets: – 8/side KB split squats B) E5M x 4-5 sets: – 400m row – 10 goblet – 10-15 push-ups or dips Performance A[...]

Programming: Jan. 16-22

Posted Jan 18 2023 by Ryan Savard

Monday 1/16 Fitness & Performance A) E4M x 4 sets: – 1 RIR bench press @ 80% (Fitness: 4-8) – 12-16 alternating KB gorilla rows – 8-12/side banded lateral delt raise Fitness B) E3M x 4-8 sets: – 12/9 cal row – 4-6 DB up/down devil cle[...]

Programming: Jan. 10-16

Posted Jan 10 2023 by Ryan Savard

Monday 1/9 Fitness & Performance A) E2M x 6 sets – 5-4-3-3-2-2 BB push press *Build to a tough 2 reps Fitness B) 5 rounds for time: – 200m run – 10 SA DB hang clean + push press (5/side) – 4 up/down + box step-up R60S Performance B[...]

Programming: Jan. 2-8

Posted Jan 03 2023 by Ryan Savard

Monday 1/2 – 7:45 and 9am only Fitness & Performance “Fight Gone Bad” 3 rounds for total reps:– 1 minute wallballs (20/14)– 1 minute KB sumo deadlift high pulls (70/53)– 1 minute box jumps (20 in)– 1 minute push press (75/55)– 1 minute row fo[...]

Programming: Dec. 26 – Jan. 1

Posted Dec 26 2022 by Ryan Savard

Monday 12/26 – 7:45 and 9am only Fitness E12M x 3 total stationsStation 1 3 rounds: – 200m row – 15 RKB swings  – 12 push-ups Station 2 3 rounds: – 200m run – 12 DB thrusters – 9 strict pull-ups Station 3 3 ro[...]

Programming: Dec. 19-25

Posted Dec 19 2022 by Ryan Savard

Monday 12/19 Fitness & Performance A) E2M x 6 sets – 5-5-4-4-4 BB push press *Build to a tough 4 reps Fitness B) E90S x 10-15 sets: – 20 single unders – 3-6 DB push press – 3-6 pull-ups – 6-9 air squats Performance B) E90S x [...]

Programming Overview: Dec. 12-18

Posted Dec 13 2022 by Ryan Savard

Monday 12/12 Fitness A) E3M x 6 sets – 4 BB back or box squats After Even sets: – 8-12 DB floor press After Odd sets: – 8-12/side half kneeling banded high row B) E2M x 8-12 total sets – 12/9 or 10/7 cal row After odd sets: – 6 DB t[...]

Programming Overview: Dec. 5-11

Posted Dec 05 2022 by Ryan Savard

Monday 12/5 Fitness & Performance A) E4M x 4 sets – 8 BB Romanian deadlifts @ 3011 tempo – 12-16 DB incline press – 8-12/side bent over KB rows *Compare to 11/22 Fitness B) Every 2 minutes x  8-12 sets (16-24 minutes) Odd: 200m row Even:&[...]