Tim
TWO Things are happening on Saturday, December 18
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!
Workout of the Day
A.
Front Squat
9 minutes to build to a heavy single
rest 3 minutes, and load up to 70% of todays single
B.
then, starting at minute 12:00
25 Front Squats for time
C.
AMRAP in 12 minutes of:
12 Wall-Balls (20 / 14)
10 Front Rack Reverse Lunges (115 / 75)
8 Burpees Over the Bar
Masters: 14/10, 85/60, burpees
Rx+ 30/20, 145/100
TUESDAY
A.
Shoulder Press
9 minutes to establish a 5rm
5-5-5-5-5-5-5
3 min rest, load up to 85% of 5RM
B.
Complete 30 reps for time
C.
Three total rounds:
500m Row
then
2 rounds of:
5 power snatches (115 / 75)
5 strict HSPU
Rx+ 3 rounds after each row, 145/95
WEDNESDAY
A.
Pull-ups and Progressions
B.
Every 4 minutes, for 20 minutes (5 rounds)
200m Run
10 Single Arm Devils Presses (pick weight)
200m Run
THURSDAY
repeat
A.
EMOM 10:
1 Squat Clean + Jerk
B.
AMRAP in 20 minutes:
5 Power Clean and Jerks
10 Toes to Bar
Rest exactly 30 seconds after each round
FRIDAY
Repeat
Every minute, for 12 minutes:
Min 1) 12-10-8-6-4-2 Alt Dumbbell Squat Snatch
Min 2) 50 Double-unders
Rx+ 65 double-unders
SATURDAY
Fight Gone Bad