Saturday, April 17, 2021

I’ve got a new t-shirt idea with a proper slogan to slap on the back. Once I get a mock up made, I’ll be sure to share to get some feedback. Also, in case you didn’t notice, the mens hoodies were a failed undertaking, but we’ll get a new order going come Fall, so NBD. Ladies, invoices will be sent out this month for midriff cropped  hoodies. Thanks!

THE BLOOD DRIVE is 12 days out… Save yourself a spot and save some lives, all while improving your own health! Tuesday, April 27 from 10 AM to 4 PM here at Forte

Workout of the Day

A.
In teams of two, with only one person working at a time, complete each as quickly as possible:
50 Burpees + 100 Wall-Balls (20 / 14)
40 Burpees + 100 Box Jump Overs (24 / 20)
30 Burpees + 100 Pull-ups
20 Burpees + 100 Thrusters (75 / 55)

You have 8 minutes allotted to each section.
Min 0-8 for burpees and wb
Min 8-16 for burpees and bjo
Min 16-24 for burpees and pull-ups
Min 24-32 for burpees and thrusters

…The time cap for each is 8 MINUTES. If you don’t
think you’ll finish a  specific section, just turn it into
an AMRAP and get as close to 100 reps as possible,
but be ready to move onto the next right at the 8 min mark.

Masters: 14/10, 20/16 in, 55/35
Rx+ 30/20 lb, chest to bar, 95/65
1) burpees to target 6 in above reach
2) burpees over the bar
3) bar facing burpees
4) burpee box jumps overs

Friday, April 16, 2021

THE BLOOD DRIVE is 12 days out… Save yourself a spot and save some lives, all while improving your own health! Tuesday, April 27 from 10 AM to 4 PM here at Forte

Workout of the Day

A.
Assault Bike & Snatch Complex
Every 2 minutes, for 20 minutes (10 rounds):
10/7 calories on assault bike + 1 snatch complex*

*Complex:
1 power snatch + 1 hang power snatch + 1 overhead squat

Start light and build to a heavy complex over the course of the 10 sets

B.
“Send It”
AMRAP in 6 minutes of:
4 devil presses (50s / 35s)
2 squat snatches (145 / 100)

Masters: power snatch option (105-115 / 65-75)
Rx+ 185/125

Thursday, April 15, 2021

^^^To all you who stuck to the workout grind this past year ^^^

Workout of the Day

A.
AMRAP in 8 minutes of:
12 Kettlebell Swings (53 / 35)
12/9 Calories on Rower

Rest 3 minutes

B.
AMRAP in 8 minutes of
10 Handstand Push-ups
10/7 Calories on Ski-erg

Rest 3 minutes

C.
AMRAP in 8 minutes of:
8 Burpee Box Jump Overs (24 / 20)
8/6 Ring Dips

Masters: 35/26, push-ups, 20/16
Rx+ 70/53, strict hspu, 5/3 ring mu

Thursday, April 15, 2021

Regular Exercise May Help Protect Against Severe Covid – 
People who tended to be sedentary were far more likely to be hospitalized, and to die, from Covid than those who exercised regularly

Workout of the Day

A.
AMRAP in 8 minutes of:
12 Kettlebell Swings (53 / 35)
12/9 Calories on Rower

Rest 3 minutes

B.
AMRAP in 8 minutes of
10 Handstand Push-ups
10/7 Calories on Ski-erg

Rest 3 minutes

C.
AMRAP in 8 minutes of:
8 Burpee Box Jump Overs (24 / 20)
8/6 Ring Dips

Masters: 35/26, push-ups, 20/16
Rx+ 70/53, strict hspu, 5/3 ring mu

Wednesday, April 14, 2021

Masters Phenom: Top 10 Tommy

Blood Drive –  Tuesday, April 27, from 10a-4p here at the gym. SIGN UP AND RESERVE YOUR SPOT HERE

Workout of the Day

A.
Power Clean
Minutes 1, 2, 3, 4, 5: complete 3 reps
Minutes 6, 7, 8, 9, 10: complete 2 reps
*Increase load as desired*
Then
Minutes 11-16: establish a max for the day
(or, keep it lighter and work on technique)

B.
Five rounds for time of:
50 Double-unders
5 Hang Squat Cleans (185 / 125)

Masters: 145/95
Rx+ 215/140

Tuesday, April 13, 2021

Anna

Workout of the Day

A.
Bench Press
5 x 7 at ~75%

After each set:
7 bent over rows

B.
Last done: 4/19
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups

Rx+ 125 / 75

C.
Optional:
400m Farmers Carry (2×70/2×53)
Masters: 2×53/2×35
Every break you take, complete 8 burpees 

Monday, April 12, 2021

Thank you for allowing us to be a part of your special night, Alejandro! We all had a blast. Congrats to you and Carly!

Blood Drive – due to the snow storm we experienced back in February, we had to cancel the Blood Drive that was scheduled. It is now rescheduled for Tuesday, April 27, from 10a-4p here at the gym. On the fence? The single pint of blood they will be collecting can save up to 3 lives! And it’s GOOD for you. Consider it like an oil change for your body. SIGN UP AND RESERVE YOUR SPOT HERE

Legits and Shits Golf Scramble – ATTENTION FORTE MEMBERS: some of our very own wolfpack are hosting their annual charity golf tournament Saturday, May 1st. Good golfers (Legits) are paired with bad golfers (Shits) combined with drinking games for stroke reductions. If you’re a good golfer, sign up… if you’re a bad golfer, sign up… if you don’t even know what golf is, go ahead and sign up. All the money goes to a good cause (Caring Hearts Mexico). There will be food, prizes, and other giveaways throughout the day. Sign up here lsgolfscramble.com

Workout of the Day

A.
Back Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (forward step)

Start moderately heavy and build in load

After each set:
10 DB front squats

B.
Every 4 minutes, for 16 minutes (4 rounds):
200m Run
10 Wall-Balls (20 / 14 to 12/10 foot targets)
150m Run
10 Pull-ups*

*Do chest to bar pull-ups if you have them

Each round will be for time

Masters: 14/10 to 12/10 foot targets 
Rx+ 30/20 to 12/10ft, 10/7 bar muscle-ups

Saturday, April 10, 2021

Congrats to this guy for tying the knot today!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53 / 35)
100/80 Push-ups
100/80 Calories on Rower
100 Pull-ups
100/80 Calories on Rower
100/80 Push-ups
100 Kettlebell Swings

Masters: 35/26
Rx+ 70/53, hand release push-ups, chest to bar

Solo Variation:
50 KBS
50/40 Push-ups
50/40c Row
50 Pull-ups
50/40c Row
50/40 Push-ups
50 KBS

Friday, April 9, 2021

JFB

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
12/9 Calories on Assault Bike
12 Toes to Bar
6-3-1 Squat Snatches

Two scores:
1) Record the time for each round
2) Your heaviest snatch

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

Thursday, April 8, 2021

On Tuesday the Question of the Day was “are you a brand loyalist to any soap/bodywash?” A few of you responded with Dr Bronners, which was music to my ears,  as I concur, Dr Bronners is by far the worlds best soap. Been using it for over 12 years. Fellas, try the peppermint and thank me later.

Workout of the Day

A. (last done: summer 2020)
For time:
50-40-30-20-10 rep rounds of:
Calories on Ski-erg
Wall-Balls (20 / 14)
Abmat Butterfly Sit-ups

Ladies: 40-32-23-15-8 calories
Rx+ 30/20