Wednesday, May 18, 2022

Shredded Schroeder

Workout of the Day

A.
Shoulder Press + Rope Climbs
Every 3 minutes, for 4 sets:
10 reps at ~65%

Immediately after each set:
1-2 rope climbs

B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calories on Rower
20 Bench Presses (125 / 85)
10 Burpee Box Jumps – Facing, not over (24 / 20)

Each round will be scored for time.

Masters: 105/55, 20/16
Rx+ 155/95, 30/24

Tuesday, May 17, 2022

Fadi

Workout of the Day

A.
Back Squat
Every 4 minutes, for 3 sets:
10 back squats at ~65%

Immediately after each set:
6 bulgarian split squats (each leg)

B.
AMRAP in 6 minutes of:
20 Box Jump Overs (24 / 20)
20 Alt Front Rack Lunges (95 / 65)
20 Kettlebell Swings (53 / 35)

Rest 3 minutes

AMRAP in 6 minutes of:
10 Box Jump Overs
10 Alt Front Rack Lunges
10 Kettlebell Swings

Masters: 20/16, 65/45, 35/26

Monday, May 16, 2022

Kayla

Workout of the Day

A.
Murph Prep Week 4
AMRAP in 25 minutes of:
250m Run
then, two rounds of
10 Pull-ups
20 Push-ups
30 Air Squats

Saturday, May 14, 2022

Workout of the Day

A.
In teams of two, complete
AMRAP in 15 minutes of:
15 Power Cleans (115 / 75)
15/12 Cal on Assault Bike
15 Pull-ups

Rest 5 minutes, then:
B.
In teams of two, complete
Five rounds for time of:
15 Hang Power Cleans (115 /75)
15/12 Cal on Rower
15 Burpees
Partner 1 does 15 power cleans, Partner 2 bikes 15, Partner 1 does 15 TTB, Partner 2 does 15 PC, etc. 
Continue this format for Part B

Friday, May 13, 2022

Maddie

Workout of the Day

A.
Overhead Squat (week 4 of 4)
5-4-3-2-1-1-1-1

Start light and build to something challenging
OR
keep it lighter and get some high quality reps in

Optional: front squats

B.
For time:
21-18-15-12 rep rounds of:
Overhead Squats (95 / 65)
Toes to Bar
Box Jump Overs (24 / 20)

Masters: OHS at 65/45, or FS at 95/65, 20/16
Rx+ 125/85 

Thursday, May 12, 2022

Millikan

Workout of the Day

A.
AMRAP in 35 minutes of:
25/20 Calories on Ski Erg
25 DB Bench Press (50s/35s)
25 Deadlifts (155 / 105)
25 Wall-Balls (20 / 14)

Rest exactly 3 minutes after each round
(and keep hitting each round with much effort!)

Masters: 35s/25s, 125/85, 14/10
Rx+ 70s/45s, 185/125, 30/20

Wednesday, May 11, 2022


We’ll be doing this exercise for the first 6 minutes of the split jerks today

Workout of the Day

A.
Split Jerk
Every minute, for 6 minutes: 3 split jerks w 2 sec pause in the dip
then
12-15 minutes to establish a heavy single for the day

Or, keep it lighter and lets get the complicated foot work down.

B.
AMRAP in 12 minutes of:
40 Double-unders
20 KB Snatches (10R/10L)
10 Handstand Push-ups

Masters: KB swings or KB snatches, DB strict presses
Rx+ double KB snatches (35s/26s), strict + deficit

Doug Wrght
Kirsty Reardon
Lea Kroll
Remick

Tuesday, May 10, 2022

Remick

Workout of the Day

A.
Back Rack Deficit Reverse Lunges
Every 75 seconds, for 10 sets:
6 reps

Start light and build

B.
For time:
30 Back Rack Lunges (115 / 75)
30 Burpees
20 Front Rack Lunges
20 Burpees Over the Bar
10 Overhead Lunges
10 Bar Facing Burpees

Masters: 85/60, burpees
Rx+ 145/100, all bar facing

Monday, May 9, 2022


Sounds Game w the Forte Crew!

Workout of the Day

A.
Murph Prep Week 3

AMRAP in 8 minutes of:
200m Run
10/8 Strict Pull-ups

Rest 4

AMRAP in 8 minutes of:
200m Run
15 Push-ups

Rest 4

AMRAP in 8 minutes of:
200m Run
25 Air Squats

Saturday, May 7, 2022

Workout of the Day

A.

In teams of two, complete AMRAP in 30 minutes of:

10 Wall-Walks
20 Synchro Burpees
30 Toes to Bar
40 Synchro Alt DB Snatches
50 Box Jumps


SOLO VERSION
AMRAP 30:
5 Wall-Walks
10 burpees
15 TTB
20 DB SN
25 Box Jumps

Rest 2 minutes after each round