Wednesday 9.17.2025

*Reminder: Our 13th Anniversary Community Workout is this Saturday at 9am! Bring a friend and join us, then meet us at Narragansett Brewery in Fox Point from 3:30 to 5:30 for a celebration! RSVP HERE

“FITNESS”

A. Three working sets of:
Romanian Deadlift x 8-10 reps @ 30X1
Rest 30 seconds
Front Foot Elevated Single Leg Dumbbell Glute Bridge x 10-12 reps each leg @ 20X1
Rest 30 seconds
Single Arm Bottoms Up Kettlebell Carry x 60 feet each side
Rest 60-90 seconds
​
Perform 2-3 warm-up sets on the Romanian Deadlift to find today's solid working weight (7-8/10 RPE)

B. Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Squat Clean
​
Build in load over the 8 sets to today's heavy complex. Drop the bar and reset between each Clean, but take no more than 10 seconds between lifts.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Box Jumps (step down — 24/20”)
9 Toes to Bar or Strict Hanging Knee Tucks
12 Alternating Dumbbell Snatches (50/35 lb)
9 Push-ups

Try to sustain your pace throughout the entire duration of the AMRAP. Compare to 9.18.2024.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg