Tuesday, July 27, 2021

Lana

Workout of the Day

A.
Push Press Clusters
Three sets of:
4.4.4.4 at ~65-75%
(or 10-30 lbs heavier)

Rest 30 seconds between clusters, rest 3 minutes between sets

After each set: 
1 set till failure of strict chin-ups

B.
“Diane”
21-15-9 rep rounds for time of:
Deadlifts (225 / 155)
Handstand Push-ups

Monday, July 26, 2021

The Good Ole Classic Airdyne! I’m sure lots of the OG Forte members recall these things, and how the calories tick by at about 2.5 times the rate of an Assault Bike. Apparently my Dad rides this thing for 30 minutes everyday, and he’s almost 76! If you knew the laundry list of chronic diseases and orthopedic injuries he has, you’d be impressed, because I sure as hell am! Movement is Medicine! A saying to practice and preach!

Workout of the Day

A.
Back Squat Clusters
Three sets of:
4.4.4.4 at ~65-75%

Rest 30 seconds between clusters, 3 minutes between sets

After each set:
14 weighted box step-ups w DBs in farmers carry
(7 right leg, then 7 left leg)

B. (repeat)
“The Horn”
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)

Masters: 14/10, 20/16
Rx+ 30 / 20

Saturday, July 24, 2021

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
100 Deadlifts (185 / 125)
100 Box Jumps (24 / 20)
100 Hang Power Cleans (135 / 95)
100 Box Jumps (24 / 20)
100 Front Squats (95 / 65)

Masters: 155/105, 115/75, 75/55, box jumps (20/16)
Rx+ 225/155, 185/125, 135/95

SOLO VERSION:
50% of everything above

Friday, July 23, 2021

Amy

Workout of the Day

A.
Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat snatch + 3 overhead squats

Start light and build every 3 minutes (5 total loads)

***this is the same thing we did last Friday. If you’re feeling good,
      try to increase your loads by 5-10 lbs***

B.
AMRAP in 12 minutes of:
7 Hang Squat Snatches (115 / 75)
14 Toes to Bar

Masters: 95/65 (hang power snatch), or 80/55 hang squat snatch
Rx+ 145 / 100

Thursday, July 22, 2021

Holleyman – U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Workout of the Day

A.
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)

Wednesday, July 21, 2021

Workout of the Day

A.
Min 0-10
21-15-9
Calories on Rower
Burpees Over Rower

B.
Minutes 10:00-20:00
21-15-9 rep round of:
Calories on Ski erg
Ball-Slams (50 / 40)

C.
Minutes 20:00-30:00
21-15-9 rep rounds of:
Calories on Bike
Kettlebell Swings (70 / 53)

Tuesday, July 20, 2021

Congrats to Pat and his wife, Jamie, on their newest addition: Laurel June! Welcome to 3 kids club, P.Starnes!

Workout of the Day

A.
Push Press Clusters
Three rounds of:
5.5.5.5 at 60-65%

Rest 30 seconds between cluster sets, 3 minutes between rounds

During the 3 minutes of “rest”, perform 1 set to failure of strict chin-ups

B.
Three rounds of:
300m Run
20 Pull-ups
10 Push Jerks (135 / 95)

Rx+ 400m run, 10 bar mu, 10 double KB jerks (70s/53s)

Monday, July 19, 2021


One of my Ghost Mentors, Stan Efferding, discussing the benefits of short but brisk post prandial walks, something I think most of could do and greatly benefit from.

Workout of the Day

A.
Back Squat Clusters (week 1 of 4)
Three rounds of:
5.5.5.5 at 55-65%

Rest 30 seconds between clusters, 3 minutes between sets

In the 3 minutes of “rest”, complete 16 Bulgarian split squats w DBs (8 each leg)

B. (repeat)
For time:
20-18-16-14-12 Box Jumps
10-8-6-4-2 Box Step Overs w DBs in Farmers Carry Position
5-4-3-2-1 Devil Thrusters

Rx+ 24/20, front rack step overs, 70s/50s

Saturday, July 17, 2021

Six Pack Ellie

Workout of the Day

A.
In teams of two, complete the following:
200 Bar Facing Burpees

While one partner is chipping away at the burpees, the other partner completes:
10 Toes to Bar
8 Handstand Push-ups
6 Deadlifts (275 / 185)

*switch after completing the 6th Deadlift

Masters: Burpees, push-ups, 225/145
Rx+ Burpee Box Jumps

Monday, July 16, 2021


Video from yesterdays 11:30 class

Workout of the Day

A.
Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat snatch + 3 overhead squats

Start light and build every 3 minutes (5 total loads)

B.
For time:
50 Alt DB Hang Snatches (50 / 35)
40 Box Jumps (24 / 20)
50 DB Overhead Squats (25R/25L broken however)
40 Box Jumps
50 Alt DB Hang Snatches (50 / 35)

Masters 40 / 25, 20/16, goblet squats 
Rx+ 60 reps on the DB exercises, 50 box jumps