Programming: Jan. 8-14

Posted Jan 09 2024 by Ryan Savard

Monday 1/8 Fitness A) E2M x 6 sets (3 each) Odd sets: – 8-12 DB Z press – 8 weighted step-ups (R) Even sets: – 8-12/side half kneeling band row + reach – 8 weighted step-ups (L) B) E5M x 3-5 sets:– 400m run – 8 double DB or KB ha[...]

Programming: Dec. 25-31

Posted Dec 27 2023 by Ryan Savard

Monday 12/25 Merry Christmas! – Gym closed Tuesday 12/26 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts* @ 3011 tempo – 12-16 DB bench press w/ pause – 12-16 straight arm banded lat pull-down *Heavier than last week Fitnes[...]

Programming: Dec. 18-24

Posted Dec 20 2023 by Ryan Savard

Monday 12/18 Fitness A) E2M x 6 sets Odd sets: – 8-12/side SA DB bench press – 8-12 BB good mornings Even sets: – 8-12/side SA half kneeling banded high row – 12-16 hip extension marches (off bench) *Last day for these movements B) E90S x 10[...]

Programming: Dec. 11-17

Posted Dec 13 2023 by Ryan Savard

Monday 12/11 Fitness A) E4M x 3 sets: – 8-12 DB or BB bench press – 4-8 strict or 2-4 negative supinated pull-ups – 8-12 sandbag hip thrusts off bench w/ pause B) 5 rounds – 3 min AMRAP – 6 RKB swings – 4 push-ups  – 8 ai[...]

Programming: Dec. 4-10

Posted Dec 05 2023 by Ryan Savard

Monday 12/4 Fitness A) E2M x 6 sets Odd sets: – 8-12/side half kneeling landmine press – 6 toe drag box step-downs (R) Even sets: – 16 alt. KB gorilla rows – 6 toe drag box step-downs (L) B) E90S x 10-15 sets:– 20 single unders ̵[...]

Programming: Nov. 27 – Dec. 3

Posted Nov 28 2023 by Ryan Savard

Monday 11/27 Fitness A) E4M x 4 sets: – 8 back or box squats – 16-24 alt DB tall kneeling overhead piston press – 16-24 alt KB gorilla rows B) 3 rounds for time: – 40-30-20 cal row – 30-20-10 wallballs in UB sets of 10 – 20-15-10 ha[...]

Programming: Nov. 13-19

Posted Nov 14 2023 by Ryan Savard

Monday 11/13 A) E2M x 6 sets  – 5-4-3-3-2-2 push press After even sets: – 10 banded face pulls After odd sets: – 5/side single leg hip extension w/ 3 sec pause (off bench) B) E2M x 8-12 sets: Odd: 12/9 cal row + 9 DB push press Even: 12/9 cal ro[...]

Programming: Nov. 6-12

Posted Nov 07 2023 by Ryan Savard

Monday 11/6 Fitness A) E3M x 7 sets: – 3 BB or 6 tempo dKB front squats After odd sets: – 10 DB curl to press After even sets: – 5/side half kneeling pallof presses *If using KBs for FS, add 3211 tempo B) EMOM x 10-15 sets: – 5 DB thrusters [...]