Friday, March 20, 2020

Thank you for sticking with us through this crazy time, folks. Let’s Stay Healthy.

Workout of the Day

Hang Clean
15 minues to build to a heavy hang squat clean

Or, keep it lighter and hone in on form

Every 3 minutes, for 15 minutes (5 rounds):
150m Suicide Sprints
10 Burpee Box Jumps (24 / 20)
5 Hang Squat Cleans

Masters: 20/16 in
Rx+ 30/24, 225/145


Every minute, for 24 minutes (8 rounds):
Min 1) box jumps*
Min 2) wall-climbs**
Min 3) jumping spider man lunge***

Work for 30-40 seconds continuously

Rx+ 27 minutes (9 rounds)
Rx++ 30 minutes (10 rounds)

*don’t have a box? Find a ledge, set of stairs, sturdy table or chair OR set something up to jump over (clear) instead of jump onto. Knee height or higher should work great.

**if you do these, I recommend taking your shoes off so you don’t scuff up the wall. The goal is to get flush with the wall (nose to wall), but if you’re not comfortable with that, just get as high and close as you’re comfortable with. Not comfortable climbing a wall at all? A push up plank with shoulder taps is an optional scale too. 

***Kinda like a mountain climber, but better. I will record a video to put in the Forte FB Community Page (if you have a FB account and aren’t a member, search for it and request to become a member!)

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