Tuesday, September 29, 2020

Rae and Miranda

Workout of the Day

A.
Split Jerk
Every 45 seconds, for 20 reps:
1 split jerk at 75-85% (or a little bit heavier than weeks prior)

B.
Complete the following every 4 minutes x 3 rounds:
20/14 calories on assault bike
20 push-presses (105 / 65)
20 box jump overs (24 / 20)

*increase the box jump reps by 5 each round (rd 2: 25, rd 3: 30)

Masters: 75 / 55, 20/16 in
Rx+ 135/95, 27/22 inch box

Monday, September 28, 2020

The PB Crew. So much fun!

Workout of the Day

A.
Front Squat
Every 2 minutes, for 12 minutes:
2 front squats at 85-90+%

After each set: 20 strict abmat butterfly sit-ups

B.
AMRAP in 12 minutes of:
5-4-3-2-1 hang squat cleans (185 / 125)
10-8-6-4-2 burpee pull-ups
50-40-30-20-10 double-unders

Masters: 135 / 95
Rx+ 225 / 155, burpee ring-muscle-ups

Saturday, September 26, 2020

Workout of the Day

A.
Teams of two, with only one person working at a time:
60 Thrusters (75 / 55)
60 Burpees

Rest 2 minutes

B.
Two rounds of:
30 Thrusters (95 / 65)
30 Burpees over the Bar

Rest 2 minutes

C.
Three rounds of:
20 Thrusters (115 / 75)
20 Burpee box jump overs

Rx+ 105-125-145 / 70-85-100

Friday, September 25, 2020

Workout of the Day

A.
Clean and Jerk
Every minute, for 15 minutes:
1 squat clean and jerk

Start around 60% and build every 3 minutes (5 total loads)

B.
AMRAP in 12 minutes of:
21 wall-balls (20 / 14)
14 toes to bar
7 power cleans (165 / 110)

masters: 14/10,  120 / 75
Rx+ 30/20, 205 / 130 

Thursday, September 24, 2020

Roach

Workout of the Day

A.
Double-unders
Every minute, for 10 minutes:
30-60 double-unders

Or, if you don’t have double-unders, this would be a good opportunity to practice for 30 seconds each minute

B.
Four rounds of:
1 minute of kettlebell swings (53 / 35)
1 minute of bench press (135 / 95)
1 minute of skiing for calories
Rest 1 minute

Score each exercise separately

Masters: 35 / 26, 105 / 65
Rx+ double kb snatch (35s/26s), 165/105

Wednesday, September 23, 2020

Braedon and Tim

Workout of the Day

A.
Every 7 minutes, for 35 minutes (5 rounds):
400m/350m row
20 pull-ups (24 / 20)
10 squat snatches (115 / 80)

Rx+ chest to bar, 155 / 105

Tuesday, September 22, 2020

About to Split

Workout of the Day

A.
Split Jerk
Every 30 seconds, for 12 minutes (24 sets):
1 rep at 70-80%

B.
AMRAP in 12 minutes of:
8 shoulder to overhead (135 / 95)
12 burpees over the bar

rest exactly 30 seconds after each round

Masters: 105 / 65, burpees
Rx+ 165 / 110, bar facing burpees

Monday, September 21, 2020


One of Fraser’s most impressive performances. 

Forte PAINTBALL fun day this coming Saturday. Want to join??? Give me a holler.

Workout of the Day

A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
3 reps at 80-90% of 1RM (or 10-30lbs heavier than last week)

After each set:
20 abmat butterfly sit-ups (strict AND weighted)

B.
Three rounds for time of:
400m run
21 unbroken back squats
12 alt back rack reverse lunges

Masters: (unbroken optional)
Rx+ 165 / 110 unbroken squats into unbroken lunges

Saturday, September 19, 2020

Liz

Workout of the Day

A.
Teams of two, with only one person working at a time, complete:
700m run*
70 alt DB snatches (50 / 35)
70 burpees over DB
700m run*
70 HR push-ups
70 alt DB hang squat clean thrusters (50 / 35)
700m run*

Rx+ 70/50, strict hspu

Friday, September 18, 2020

Bob

Workout of the Day

A.
Clean + Front Squat + Jerk
Every minute, for 12 minutes:
1 squat clean + 1 front squat + 1 split jerk

Start around 50-60% and build in load every 2 minutes (6 total weights)

B.
Five rounds for time of:
15 box jumps (24 /20)
10 chest to pull-ups
5 power clean and jerks (155 / 105)

Masters: 20/16 in, pull-ups, 115/75
Rx+ 8 ring muscle-ups, 185/125