Programming: Oct. 12-18

Posted Oct 12 2026 by Ryan Savard

Monday 10/12 Fitness A) E3M x 6 sets: – 5 front squats After odd sets: 10 seated DB overhead press After even sets: 10 2 up 1 down ring rows (controlled eccentric) *Sub BB front squats with 8-10 double KB front squats B) “Running Fran” 3 rounds for time: [...]

Programming: Oct. 5-11

Posted Oct 05 2026 by Ryan Savard

Monday 10/5 Fitness A) E2MOM x 8 sets… Odd sets: – 8/s DB/KB split squats (regular or rear foot elevated) – 10-15 DB floor press w/ pause Even sets: – 5-10 L-seated ring pull-ups (w/ or w/o leg assist) – 8/s half kneeling banded chops (overhand,[...]

Posted Sep 29 2026 by Ryan Savard

Fitness & Performance 3-5 sets total… Station 1 3 min: – 200m run – Amrap in remaining time… 12 RKB swings (53/35) 9/6 push-ups 6 box jump overs (24/20”, Fitness sub step ups) R90S Station 2 3 min: – 250/200m row – Amrap in [...]

Programming: Sep. 28 – Oct. 4

Posted Sep 28 2026 by Ryan Savard

Monday 9/29 Fitness A) E2M x 8 sets Odd: – 16 alternating low handle landmine lateral squats – 8-12 tough push-ups (elevated, deficit, weighted) Even: – 10/s half kneeling banded SA lat pull-down  – 10 supine medball hamstring curls B) 4 r[...]

Posted Sep 23 2026 by Ryan Savard

Fitness 2 min of work / 1 min of rest x 3 sets: Station 1 – 16/12 cal row – AMRAP wallballs in remaining time R60S + Station 2 – 200m run – AMRAP burpee box step-ups R60S +   Station 3 – 20/16 cal row – AMRAP si[...]

Programming: Sep. 21-27

Posted Sep 21 2026 by Ryan Savard

Monday 9/21 Fitness A) E3M x 6 sets: – 5 deadlifts – 10/s half kneeling SA DB press – 8-12 ring rows B) E5M x 3-5 sets:– 400m run or 800m bike – 15 RKB swings – 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10) – 10 l[...]

Posted Sep 15 2026 by Ryan Savard

Fitness A) E4M x 4 sets: – 8 front squats – 10/s seated Filly press (heavier KB than DB) – 12 ring rows *Sub BB front squats with 8-10 double KB front squats B) E3M x 5-8 sets: – 200m row – 10 DB/KB thrusters  – 30 single unders [...]

Programming: Sep. 14-20

Posted Sep 14 2026 by Ryan Savard

Monday 9/14 Fitness & Performance A) E4M x 4 sets: – 8-12 DB bench press @ 3111 tempo – 4-8 strict (BW or weighted) OR 2-4 negative pull-ups – 8/s shoulder external rotations Fitness B) 3 rounds for time: – 400m run – 20-16-12 reps of[...]