Programming: Aug. 28 – Sep. 3

Posted Aug 30 2023 by Ryan Savard

Monday 8/28 Fitness A) E4M x 4 sets: – 8 deadlifts (building each set) – 16 alt DB renegade rows – 8-16 banded tricep push-downs B) E60S x 10-20 sec – 2 DB up/down devil presses – 4 hanging knee raises – 6 prisoner reverse lunges P[...]

Programming: Aug. 21-27

Posted Aug 22 2023 by Ryan Savard

Monday 8/21 Fitness A) E3M x 5 sets – 8/side DB split squats – 16 alt KB gorilla rows – 8-12/side half kneeling landmine presses *Heavier than 8/11 B) E3M x 4-7 sets – 12/9 cal row – 5 DB hang power cleans  – 6 dips or push-[...]

Pool Party This Saturday! (Programming: Aug. 14-20)

Posted Aug 14 2023 by Ryan Savard

Join us this Saturday for our annual Pool Party @ Lakewood Flats from 1-4pm! Monday 8/14 Fitness A) E4M x 4 sets: – 8-12 BB bench press – 2-4 negative supinated pull-ups (2-3 sec down) – 4 ring row to Y w/ 4 sec eccentric *If you have strict pull-ups, do perfo[...]

Programming: Aug. 7-13

Posted Aug 08 2023 by Ryan Savard

More details to come! Monday 8/7 Fitness A) E2M x 8 Sets Odd sets: – 16 glute bridge alt. DB floor press – 16 alt. double KB gorilla rows Even sets: – 8-12 BB good mornings – 16 crossbody knee to elbows from plank B) 5 rounds for time: –[...]

Programming: July 31 – August 6

Posted Jul 31 2023 by Ryan Savard

Monday 7/31 Fitness A) E3.5M x 4 sets: – 6 back or box squats – 8-12 DB Z-presses – 4/side SA ring rows w/ 4 sec pause at top B) E6M x 3-4 sets: – 400m row – 18 wallballs – 12 strict pull-ups Performance A) E3.5M x 4 sets: [...]

Programming: July 24-30

Posted Jul 24 2023 by Ryan Savard

Monday 7/24 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 8-12/side SA DB bench press – 8-12 tall kneeling banded lat pull-downs Fitness B) 12 min AMRAP: – 24 single unders – 12 RKB swings  – 9 air s[...]

Programming: July 17-23

Posted Jul 17 2023 by Ryan Savard

Monday 7/17 Fitness A) E2M x 6 sets:– 5-4-3-2-2-2  push press *Add until you reach a tough set of 2 reps After odd sets – 12-16 L-seated leg lift-overs After even sets – 8-12 ring rows B) B) E2MOM x 8-12 sets – 12/9 cal row – 6 DB push [...]

Programming: July 10-16

Posted Jul 10 2023 by Ryan Savard

Monday 7/10 Fitness & Performance A) E4M x 4 sets: – 10-15 DB incline press @ 3111 temp (1-2 RIR) – 10-15 bent over BB rows w/ pause – 10/side shoulder external rotations Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 6-12 dips or push-ups Even: [...]