Monday, May 20, 2019

Harvey

Workout of the Day

A.
Tempo Back Squat
5 sets of 3 at 5-10 lbs heavier than your last BS session

B.
Three rounds for time of:
400m
21 Wall-Balls (20 / 14)
12 Overhead Lunges (115 / 75)

Masters: 14 / 10, front rack lunges (95 / 65)
Rx+ 30 / 20, 145/100

Saturday, May 18, 2019

Workout of the Day

A.
Teams of two, with only one person working at a time:

From 0:00-10:00:
10 minutes to complete:
60/40 Calories on Assault Bike
70 Partner Wall-Balls (20 / 14)*
60/40 Calories on Assault Bike

From 10:00-20:00
10 minutes to complete:
50/40 Calories on Ski-Erg
60 Toes to Bar
50/40 Calories on Ski-Erg

From 20:00-30:00
10 minutes to complete:
400m Run**
50 Thrusters (105 / 70)
400m Run**

*Both Partners Squat
**Both Partners Run
Masters: 75/55
Rx+ 30/20, 125/90

Or, working solo:
Cut everything in half, except for the runs

Friday, May 17, 2019

Ree, Stephen, and Ale

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
Bring: 
-Towel
-Water
-Drybag with snacks, music, ect. 
-Your most fun self 

Workout of the Day

A.
Last done: 10/2018
Every 3 minutes, for 30 minutes (10 rounds)
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks

Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk

Build in weight by feel on the clean and jerks.

Masters: 20 air squats
Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB

Thursday, May 16, 2019

Bethany

Workout of the Day

A.
For time:
2k Row

B.
For time:
1 Mile Run
50 Alternating Box Step-ups w DB (50 / 35)
25 Burpee Box Jump Overs (24 / 20)

Masters: 35/20, 20/16
Rx+ 2×50/2×35, ring muscle-ups

Wednesday, May 15, 2019

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
Bring: 
-Towel
-Water
-Drybag with snacks, music, ect. 
-Your most fun self 

Workout of the Day

A.
Deadlift and Ski
Every 2 minutes, for 18 minutes:
10/7 Calories on Ski-erg
3 Deadlifts (building)

B.
Every minute, for 10 minutes:
5 Overhead Squats (105 / 70)
Max Pull-ups

Masters: 75 / 55, or 95/65 front squats 
Rx+ hang squat snatch (105 / 75), chest to bar

Tuesday, May 14, 2019

I love making the gym better.

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
Bring: 
-Towel
-Water
-Drybag with snacks, music, ect. 
-Your most fun self 

Workout of the Day

A.
Push Press
Every 3 minutes, for 15 minutes:
5 reps (build to a heavy set of 5)

After each set: 30 abmat butterfly sit-ups

B.
Three rounds for time of:
30 Box Jumps (24 / 20)
20 Alternating DB Snatches (50 / 35)
10 Handstand Push-ups

Masters: 20/16, 35/20, 10 strict presses (heavy)
Rx+ 70 / 50, deficit HSPU (8 / 4 inch)

Monday, May 13, 2019

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
Bring: 
-Towel
-Water
-Drybag with snacks, music, ect. 
-Your most fun self 

Workout of the Day

A.
Deficit Back Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps

Start light and build to a heavy set of 10

After each set: 10 pistol squats (weighted if advanced)

B.
AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Front Squats (155 / 105)

Masters: 35 / 26, 115 / 75
Rx+ 70/53, squat cleans

Saturday, May 11, 2019

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete

Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Friday, May 10, 2019

Not all fats are equal! If the oils above are not the primary fats you cook with and eat, it’s time to change that. Butter (ideally grass-fed), and FRUIT oils like olive, avocado, and coconut oil are not only tasty, they are the GOOD for you, as well as stable and versatile, unlike so many other options out there. Pick some up the next time you’re at the store. Your body will thank you. 

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE: https://forms.gle/v6629AiseT1WMWkA6
Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.
$40 per Canoe. 2 persons per canoe.
Look for an invite to RSVP via Facebook leading up to the date and instructions on how to pay Kristine directly
Bring: 
-Towel
-Water
-Drybag with snacks, music, ect. 
-Your most fun self

Workout of the Day

A.
Last done: 10/2018

“Jake n Bake”

Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches

Rounds 1, 2, and 3 complete 3 snatches 
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch

Build in load by feel over the course of the 10 sets

Rx+ 5/4 bar muscle-ups, 5/3/1 snatches 

Record the time for each round AND your heaviest snatch

Thursday, May 9, 2019

Anthony carrying a barbell the most efficient way possible

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds)
Min 1: 30-60 Double-unders
Min 2: 10 Bench Presses
Min 3: 15-25 Abmat Butterfly Sit-ups
Min 4: 15-20 Wall-Balls (20 / 14)

Masters: 14/10 lb ball
Rx+ 60 du, 185 / 115, 15 ghdsu, 30/20 (15 reps)