Tuesday, December 4, 2018

Tori and Z

Workout of the Day

A.
Bench Press
5-5-3-3-1-1
Increasing the load each set, establish a heavy single

After each set: 15 V-ups

B.
Three rounds for reps of:
1 Minute of Pull-ups
1 Minutes of DB Snatches
1 Minutes of Rowing for Calories
1 Minute of Rest

Monday, December 3, 2018

Braedon

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
2.2.2.2 at 80-85%

Rest 30 seconds between clusters, 3 minutes between sets

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of Thrusters (95 / 65)
30 Double-unders after each round

Masters: 75/55
Rx+ 135 / 95, UB DU

15 min cap

Friday, November 30, 2018

Noble

Workout of the Day

A.
Hang Snatch
Every 30 seconds, for 10 minutes:
1 hang squat snatch at 75-80%

B.
For time:
45-30-15 Wall-Balls (20 / 14)
9-6-3 Power Snatches (135 / 95)

Masters: 14/10, 105/65
Rx+ 30/20, 165/115

Thursday, November 29, 2018

Mike S

Workout of the Day

A.
Toes to Bar and Progressions

B.
AMRAP in 9 minutes:
12/9 Calories on Assault Bike
9/7 Ring Dips

Rest 2 minutes, then:

C.
AMRAP in 9 minutes of:
12/9 Calories on Rower
9 DB Thrusters (pick weight)

Wednesday, November 28, 2018

Chillin

Workout of the Day

A.
Hang Clean
Every 30 seconds, for 10 minutes (20 sets):
1 Hang Squat Clean at 70-80%

B.
Last done: 10/25/2017
For time:
21-15-9 rep rounds of:
Power Cleans (155 / 105)
Burpees Over the Bar

Rx+ 185/125, bar facing, sub 7 minutes

Master’s:
21-15-9
Power Cleans (120/75)
Burpees

Tuesday, November 27, 2018

Judge Loofbourrow?

Workout of the Day

A.
Shoulder Press + Chin-ups
Every 90 seconds, for 12 minutes (8 sets):
5 Strict Presses at 60-70% (take from floor)
5/3 Strict Chin-ups

B.
AMRAP in 12 minutes of:
90 Double-unders
15 Pull-ups
15 Handstand Push-ups

Monday, November 26, 2018

Joe B.

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
3.3.3.3 at 75-80% of 1 rep max

Rest 30 seconds between clusters, 3 minutes between sets

B.
For time:
400m Run Buy In
-then-
30-20-10 rep rounds of:
Reverse Front Rack Lunges (115 / 75)
Box Jumps (24 / 20)
-then-
400m Run Buy Out

Last done: 8/12/15

Saturday, November 24, 2018

Pat

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Team Run Around the Block
-then-
Ten rounds of:
14 Thrusters (75 / 55)
12 Toes to Bar
10/8 Calories on Assault Bike
-then-
Team Run Around the Block

Both partners will run. Partner A will do 14 Thrusters, partner B will do 12 Toes to Bar, partner A will complete the calories, Partner B will do the Thrusters, etc. 

Masters: 60/40
Rx+ 95 / 65

Friday, November 23, 2018

Mia and Maggie

FRIDAY SCHEDULE:
6:00 AM, 9:00 AM, and 11:30 AM Only!

Workout of the Day

A.
“Gluttony”
Every minute, for 10 minutes:
Minute 1: Kettlebell Swings
Minute 2: Walking Lunges w Plate Overhead

Every minute, for 10 minutes:
Minute 1: Ball-Slams
Minute 2: Pull-ups

Every minute, for 10 minutes:
Minute 1: DB Snatches
Minute 2: Burpees Over DB

No Rest between EMOMs

Thursday, November 22, 2018

Happy Thanksgiving, Forte Fam!

9:00 AM Class Only. Come earn that food!
We hope you get to enjoy your Thanksgiving with loved ones!

Workout of the Day

A.
“Abbate”
For time:
1 Mile Run
21 Power Clean and Jerks (155 / 105)
800m Run
21 Power Clean and Jerks (155 / 105)
1 Mile Run