Thursday 5.7.2026

*Reminder: FR Run Club starts tonight! Meet us at 6pm at Narragansett Brewery. Check the details here!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes
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Note the tempo – you must pause for one-second in the front-rack position between every lift (so no touch-and-go reps), then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final two sets at a load that will challenge you to complete all 6 reps.

B. In teams of two, complete three sets for max reps/calories of:
2 Minutes of Toes to Bar or Hanging Knee Tucks
2 Minutes of Single Arm Dumbbell Hang Clean & Jerks
2 Minutes of Row, Bike, or Ski Erg (for Calories)
Rest 2 minutes

Partners can switch from working to resting as they see fit.

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds