Wednesday, January 2, 2019

Rules on the Heart Rate Monitor Challenge:
1) Total MEPs (my zone effort points) will be the determining factor for who wins.
2) However, we will not count the points accumulated in the “grey zones”.
3) You can wear it whenever and wherever you want, but only if you are exercising will it actually be advantageous points wise.
4) Don’t forget to bring it and put it on when you’re at the gym! This has been my biggest problem.
5) Charge the batteries. One charge will last several months.
6) Make sure your body metrics (height, weight, age, etc) are correct.
This’ll be pretty fun and let me know if you have any questions regarding it.

Workout of the Day

A.
Tempo Front Squat
Every 2.5 minutes, for 12 minutes (5 sets):
5 reps at 60% (32X1)

After each set: 30 Russian twists w DB

B.
AMRAP in 12 minutes of:
8 Box Step Overs (24 / 20 – pick weight)
36 Double-unders
16 Jumping Back Squats (45 / 35)

Masters: 20/16 in, jumping air squats 
Rx+ 50s/35s, 12 pistol squats 

Tuesday, January 1, 2019

The morning after NYE got you feeling like…

New Years Schedule:
Tuesday (today): 11:30 Only!
Wednesday: Resume Normal Schedule

Workout of the Day

A.
“Sweat it out”
Every minute, for 28 minutes:
Min 1: 30 seconds of Assault Bike (calories)
Min 2: 30 seconds of Wall-Balls (20 / 14)
Min 3: 30 seconds of C2 Rowing (calories)
Min 4: 30 seconds of Burpees

Monday, December 31, 2018

NEW YEARS SCHEDULE:
Monday: 6:00, 9:00, 11:30 and 3:30 only
Tuesday: 11:30 only
Wednesday: resume normal schedule

Workout of the Day

A.
For time:
20 Thrusters (95 / 65)
18 Box Jumps (24 / 20)
20 Burpees over the Bar
18 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
18 Box Jumps
20 Toes to Bar
18 Kettlebell Swings
20 Strict Pull Ups
18 Box Jumps
20 Toes to Bar
18 Kettlebell Swings
20 Alt. Front Rack Lunges
18 Box Jumps
20 Burpees over the Bar
18 Kettlebell Swings
20 Thrusters

Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups

Saturday, December 29, 2018

Patrick and Andy

NEW YEARS SCHEDULE:
Saturday: 10 AM Class Only (no open gym from 7-10 AM)
Sunday: Normal
Monday: 6:00, 9:00, 11:30, and 3:30 only
Tuesday: 11:30 AM only
Wednesday: Resume Normal Schedule

Workout of the Day

A.
In teams of two, with only oner person working at a time, complete:
100 Dumbbell Snatches (50 / 35)
100 Pull-ups
100 Dumbbell Overhead Lunges (50 / 35)
100 Toes to Bar
100 Dumbbell Overhead Squats (50 / 35)
100 Burpees Over the Dumbbell

Friday, December 28, 2018

Tim

NEW YEARS SCHEDULE:
Friday: Normal
Saturday: 10 AM Class Only (no open gym from 7-10)
Sunday: Normal
Monday: 6:00, 9:00, 11:30, and 3:30 only
Tuesday: 11:30 AM only
Wednesday: Resume Normal Schedule

Workout of the Day

A.
Power Clean
Every minute, for 10 minutes: 1 power clean
Then
Six minutes to Max!
Start light and increase the load by feel

B.
For 16 minutes:
Min 1: 10/7 Calories on Assault Bike + Max Power Clean and Jerks (115 / 75)
Min 2: Rest

Masters: 85/55
Rx+: 135 / 95

Thursday, December 27, 2018

Scott

Workout of the Day

A.
AMRAP in 7 minutes of:
7 unbroken toes to bar

B.
Every 5 minutes, for 25 minutes:
50 Double-unders
25/20 Calories on C2 Rower
15 Burpee Box Jump Overs (30 / 24)*

Each round will be score for time

*You can use your hands to assist over the box

Masters: 24/20 inch box
Rx+ 60 DU, 30/24 cals

Wednesday, December 26, 2018

Sarah

Workout of the Day

A.
Pause Back Squat
Every 2 minutes, for 12 minutes (6 sets):
5 reps at 60-65% (3 sec pause in bottom)

B.
AMRAP in 15 minutes of:
20 Kettlebell Snatches (pick weight – 10R, 10L)
15 Pull-ups
10 Overhead Squats (95 / 65)

*At minutes 0:00, 5:00, and 10:00: Run 400m
**Pick up where you left off after each run

Masters: KB swings (35/26), front squats (95 / 65)
Rx+ 53/35, chest to bar, 125/ 85

Tuesday, December 25, 2018

Merry Christmas and Happy Holidays from Forte to you and yours! 

Open Gym from 1:00-3:00 PM only today.

Enjoy your day!

Christmas Week Schedule:
Monday (X-Mas Eve): 10 AM only
Tuesday: Open Gym 1-3PM
Wednesday: Resume Normal Schedule 

Workout of the Day

A.
In teams of two, with only one person working at a time:
12 rounds of:
24 Kettlebell Swings (53 / 35)
20 Calories on Assault Bike or C2 Rower
18 Thrusters (75 / 55)

Or, working solo:
Six rounds of:
24 Kettlebell Swings
20 Calories on Assault Bike or C2 Rower
18 Thrusters (65 / 45)

Saturday, December 22, 2018

Wear your Ugly Christmas Sweater today!

Workout of the Day

A.
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Alt Dumbbell Snatches + 5 Pull-Ups (50 / 35)
Station 2 – 10 Burpees + 5 Dumbbell Power Clean and Jerks (50s/35s)
Station 3 – 200m Run with Medicine Ball (20 / 14)

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.