Tuesday, January 22, 2019

Todd

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
8 reps

After each set: 8 bent over rows

Start light and build on both exercises

B.
For time:
15-12-9 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)

Rest 3 Minutes

9-12-15 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar

Masters: burpees, 95 / 65
Rx+ Bar facing burpees, 175 / 115

Monday, January 21, 2019

Lean and Z

Workout of the Day

A.
Back Rack Lunge
10-10-10-10-10

After each set: 10 Cossack Squats

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Rx+ 155/105, 30/24

Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)

 

Saturday, January 19, 2019

Workout of the Day

In teams of two, complete:

Two rounds of:
50/40 Calories on Assault bike
50 Thrusters (95 / 65)

Two rounds of:
50/40 Calories on C2 Rower
50 Deadlifts (225 / 155)

Two rounds of:
500m Run (both partners run – may change if its raining)
50 Wall-Balls (20 / 14)

Or, working solo:

2 rounds of:
25 cals
25 thrusters

2 rounds of:
25 cals
25 deadlifts

2 rounds of
500m run
25 wall-balls

Bethany

Workout of the Day

A.
Snatch
Every minute, for 10 minutes:
1 squat snatch

Starting at a moderate load, increase by feel every 2 minutes (5 total loads)

B.
Every minute, for 20 minutes:
20 Double-unders + 10/7 Push-ups  + 1 squat snatch (155 / 105)

Masters: 95/65
Rx+ 185/125

Thursday, January 17, 2019

Congrats to Coach Braedon and his team on qualifying for The Granite Games in May! He may not have stood on the podium at the throwdown, but the way the world wide leaderboard shook out, his team did well enough to secure a spot at the main event!

Workout of the Day

A.
Clean and Jerk
Every minute, for 10 minutes:
1 squat clean and jerk

Starting moderately heavy, increase every 2 minutes (5 total loads)

B.
“Hunky”
AMRAP in 15 minutes of:
10 Power Cleans
10 Front Squats
10 Jerks

Rest 1 minute after each round

Rx Men: 75-95-115-135-155-175
Rx Women: 55-65-75-85-95-105

Masters Men: 65-75-85-95-105-115-125
Masters Women: 35-45-55-65-75-85

Rx+ Men: 115-135-155-175-195-215
Rx+ Women: 75-95-105-115-125-135

Wednesday, January 16, 2019

Alejandro, Stephen, and Ree

Workout of the Day

A.
Two rounds of the following:

AMRAP in 3 minutes of:
500/400m Row
Max Distance Farmers Carry Lunge w KBs (53s/35s)

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Max Toes to Bar

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Max Distance KB Front Rack Carry (53s/35s)

Rest 3 minutes

Each exercise will be scored for reps/distance (3 scores)

Masters: 35s/26s
Rx+ 70s/53s

Tuesday, January 15, 2019

Shout out the winners of the Women’s Intermediate Division: Leah, Kristine, and Liz! Congrats, ladies. We’re all proud of you and how you represented Forte.

Workout of the Day

A.
Shoulder Press + Pull-up
Every 3 minutes, for 15 minutes (5 sets):
10 shoulder presses + 10 strict chin-ups

B.
Against a 6 minutes clock:
1 Minute of Ring-dips
1 Minute of Kettlebell Swings (53 / 35)
1 Minute of Assault Bike

At minute 6:00
Rest 3 minutes, then repeat

Masters:
Rx+ ring muscle-ups, 70/53

Monday, January 14, 2019

The Granite Games Throwdown (thanks for the pic, Rex)

The Granite Games Throwdown was very, very fun! A special thanks to these people:
THANK YOU to our sponsors: Paleo Works, Transformation Lab, SFH, Kill Cliff, Restore Cryotherapy.
THANK YOU to the Granite Games for allowing this to happen.
THANK YOU to the competitors for throwing down and displaying great sportsmanship.
THANK YOU to all the spectators for helping create an electric atmosphere.
And last but not least THANK YOU to all the volunteers for making this possible. The event ran as smooth as butter all because of your hard work and your willingness to help. Thank you, thank you, thank you. 

Workout of the Day

A.
Tempo Front Squat + Front Squat
Every minute, for 12 minutes:
Min 1: 2 tempo front squats (33X1)
Min 2: 4 front squats

B.
Last done: 8/2017
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

Saturday, January 12, 2019

GRANITE GAMES THROWDOWN!!!
(no class today, sorry!)

Hello, Athletes and Volunteers:

Volunteer Check In: Will now begin at 6:30 AM

*Event walk through at 8:15 AM is required for all judges and athletes.

Reminders:

  • Event Run Through: will be at 8:15 AM.  ALL JUDGES MUST ATTEND. ATHLETES ENCOURAGED TO ATTEND AS WELL 
  • Event 1 starts at 9:00 AM sharp!
  • Parking is available on the street.  We encourage carpooling if possible.  Please note you can park along 5th Ave South and Carroll St.
  • After Party: Let’s kick back and celebrate the day after the event!  Our neighbor, New Heights Brewery, will be welcoming all athletes and volunteers as well after the event.

Friday, January 11, 2019

Reminder: we are hosting the Granite Games Throwdown tomorrow (Saturday) so there will be no class. Come watch some amazing athletes compete!

GRANITE GAMES COMPETITORS:
I highly recommend you use today (Friday) as a complete rest day or active recovery day. Feel free to come to the gym to hit the bike, rower, ski-erg, light jog for 10-30 minutes, do a ROMWOD or mobility/stretch session. 

Tomorrow is going to be fun. Looking forward to all the Forte athletes getting after it!

Workout of the Day

A.
For time:
1 Mile Run
40 Burpees
20/15 Bar Muscle-ups
15 Devil Thrusters (50s / 35s)
20/15 Bar Muscle-ups
40 Burpees
1 Mile Run

Masters: 35s/20s
Rx+ ring muscle-ups, 55s/40s