Friday 10.16.2026

Reminder: Our 14th Anniversary Community Workout is this Saturday at 9am! Please bring a friend or family member who you think might enjoy a good sweat — coffee and treats to follow!

“FITNESS” & “PERFORMANCE”

A. Every 3 minutes, for 12 minutes (4 sets):
Standing Strict Overhead Press (Barbell or Dumbbells)
Set 1 — 8 reps | RPE 7
Set 2 — 8 reps - same weight
Set 3 — 8 reps - same weight
Set 4 — MAX unbroken reps - same weight
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Perform 1-2 warm-up sets, then use the same weight for all working sets (pro tip: go lighter than you think you should). The RPE should increase across the three working sets due to fatigue setting in. For your final set, perform as any reps as possible with the same weight. There is no prescribed tempo, but keep it under control, and avoid excessively long pauses at the top of your reps.
Use last week's sets (10.7.2026) to help you decide on weights for this week.

B. Every 4 minutes, for 16 minutes (4 sets):
24 Wall Balls
24/20 Calorie Ski
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If your first sets are going over the 3-minute mark, consider cutting down the reps and/or Calories

“PUMP”

A. Same as above

B. Three working sets of:
Alternating Top Down Dumbbell Bench Press x 6-8 reps/arm @ 20X1
Rest 30 seconds
Curtsy Step Downs x 6-8 reps each leg @ 20X1
Rest 30-60 seconds

Followed by...

C. Two or three sets of:
Dumbbell or Plate Reverse Flies x 10-15 reps @ 20X0
Rest 15 seconds
Copenhagen Plank x 20-30 seconds each side
Rest 30-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest