Tuesday, December 18, 2018

Noble

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
7 reps at 70-75%

After each set: 30 Russian Twists

B.
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53 / 35)
Burpees to a Target 6 inches Above Reach

Monday, December 17, 2018

Jake and Stephen

Announcements:
1) This Saturday (December 21) is the Ugly Christmas Sweater Workout Day! Wear your most hideous Xmas attire.
2) New Year Challenge: we will holding a challenge with the MyZone Heart Monitors starting on January 1st.
3) We are working on the schedule for Christmas week and New Years Week. We will send out an email and share here and on FB as soon as we get it settled!

Workout of the Day

A.
Front Squat
Every minute, for 12 minutes:
Min 1-4: 3 reps
Min 5-8: 2 reps
Min 9-12: 1 rep
then
6 minutes to build to a heavy single

B.
Every minute, for 10 minutes:
6 Alt Front Rack Lunges (120 / 85)
Max Reps Toes to Bar

Masters: 85/60
Rx+ 145/100

Saturday, December 15, 2018

Today (Saturday) is Sarah and Merrick’s last day at Forte. Come get do a workout with them and say your goodbyes!

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete
Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Friday, December 14, 2018

Madaline

Workout of the Day

A.
Overhead Squat
5-4-3-2-1-1-1

*if you’ve got any limitations that don’t allow you to OHS, sub with front squats

B.
Last done: July 12, 2018
For time:
1,000m Row
30 Hang Squat Snatches (95 / 65)

Masters: hang power snatches or hang squat cleans
Rx+ 135/95

Thursday, December 13, 2018

Workout of the Day

A.
Double-unders and Progressions
Every minute, for 10 minutes:
30-60 double-unders

B.
Every minute, for 24 minutes:
Min 1: 8-12 Over the Box Jumps (24 / 20)
Min 2: 10-20m Walking Lunges w KBs in Front Rack
Min 3: 3-6 Wall-Climbs

Masters: 20/16 of normal box jump overs
Rx+ 30/24 inches (10 reps), 20m (53s/35s), 5 wall-climbs (nose to wall SHSPU to finish each rep)

Wednesday, December 12, 2018

Harvey

Workout of the Day

A.
Hang Clean
Every minute, for 10 minutes: 1 hang squat clean
then,
6 minutes to build to a heavy single

Increase the load by feel, or keep it lighter and work technique

B.
Three rounds for time of:
400m Run
15 Toes to Bar
10 Hang Power Cleans (145 / 100)

Rx+ 185/125, everything UB

Tuesday, December 11, 2018

B Lamb, Noble, Braedon

Workout of the Day

A.
Strict Press
8 minutes to build to a heavy single

B.
Push Press
Starting at your strict press weight
8 minutes to build to a heavy single

C.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Handstand Push-ups
Strict Pull-ups

Last done: 8/21/18

Rx+ 20/14 lb vest

Monday, December 10, 2018

Kristine

Workout of the Day

A.
Front Squat Clusters
3.3.3.3 at 75-80%
-rest 3 min-
2.2.2.2 at 80-85%
-rest 3 min-
1.1.1.1 at 85-90%

B.
AMRAP in 2 minutes of:
12/9 Calories on Assault Bike
10 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)
Rest 1 minute

Complete a total of 5 rounds.

Saturday, December 8, 2018

The Sak and Harvey

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

Every 7 minutes, for 28 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 DB Front Squats
Round 2: 40/30 Calorie Row + 100 Pull-ups
Round 3: 40/30 Calorie Assault Bike + 100 Ball slams 
Round 4: 40/30 Calorie Row + 100 DB Push Presses 
 
Rx+ 50s/35s, chest to bar

Friday, December 7, 2018

Emily T

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
15/12 Calories on Assault Bike
12 Double Russian Kettlebell Swings
90 Foot Farmers Carry + Deadlift (4 deadlifts at the 30 and 60 foot marks)
6 Sandbag Over Shoulder 

Each round will be scored for time

Rx+ double KB snatch (53s / 35s), 90 foot waiter walk, 150/100