Programming: Apr. 15-21

Posted Apr 16 2024 by Ryan Savard

Monday 4/15 Fitness A) E2M x 6 sets: – 5-5-4-4-3-3 BB push press (building) After odd – 8-12/side half kneeling band row + reach After even – 8-12 tough goblet squats B) 15 min AMRAP: – 1 DB hang power clean + push jerk – 3 hanging knee rais[...]

Programming: Apr. 8-14

Posted Apr 10 2024 by Ryan Savard

Monday 4/8 Fitness A) E3M x 6 sets: Bench press wave – 10-8-6-10-8-6 BB bench press wave After odd – 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls B) E3M x 4-8 sets – 12/9 cal row – /9 push-ups – 6 hang[...]

Posted Apr 05 2024 by Ryan Savard

Fitness A) E2M x 6 sets: – 5 BB push press (building) After odd – 8-12/side half kneeling band row + reach After even – 8-12 tough goblet squats Performance A) E2M x 6 sets: – 3 push jerk *Barbell starts from the floor. *Build to a heavy triple. [...]

Programming: Apr. 1-7

Posted Apr 03 2024 by Ryan Savard

Monday 4/1 Fitness & Performance A) E4MOM x 4 sets: – 8/side front foot elevated split squats – 8-12 BB strict overhead press – 8-12 tough ring rows w/ pause Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 3-5 up/down DB devil presses Even: 12/9 c[...]

Programming: Mar. 26-31

Posted Mar 27 2024 by Ryan Savard

Monday 3/25 Fitness A) E2M x 8 sets Odd:  – 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups Even:  – 8/side box step-ups (weighted if able) *Stay vertical on bar pull-ups with knees bent or straight B) 5 rounds for time: ̵[...]

Programming: Mar. 11-17

Posted Mar 20 2024 by Ryan Savard

Monday 3/11 Fitness A) E2M x 8 sets Even: – 12-16 alternating Landmine cossack squats Odd: – 8-12/side SA standing DB presses – 10-20 sec top of ring row hold B) E5M x 3-5 sets: – 16/12 cal row – 6 DB hang squat cleans – 12/9 [...]

Programming: Mar. 18-24

Posted Mar 19 2024 by Ryan Savard

Monday 3/18 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts @ 2011 tempo – 8-12 dips (scaled, BW or weighted) – 8-12/side DB bent over row *start RDLs at 50-60% or 1RM deadlift Fitness B) EMOM x 10-20 sec – 4-6 SA DB hang p[...]

Programming: Mar. 4-10

Posted Mar 06 2024 by Ryan Savard

Monday 3/4 Fitness & Performance A) E4M x 4 sets: – 10-15/side SA DB incline press – 10-20 alternating KB gorilla rows – 10 supine medball hamstring curls (slow out/fast in) Fitness B) E5M x 4-5 sets: – 400m run – 4 up/down DB devil p[...]