REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Customize Your Squat Workshop! This is an opportunity for athletes to perfect their squat stance based on body type and mobility. Come check it out at Forte this Saturday (today) at 11 AM!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories Row
5 Minutes Max Kettlebell Swings (53 / 35)
5 Minutes Max 50m sprints
5 Minutes Max Burpee Box Jump Overs (24 / 20)

Rx+ 50s/35s (front rack lunge), 70/53

Which stance is optimal when squatting? Well, it depends. Come figure out why! Tomorrow (Saturday) at 11:00 AM, BeReady PT will be dropping bombs of knowledge regarding YOUR squat.

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds*):
50 Double-unders
10 Handstand Push-ups
5-3-1 Thrusters**

Rounds 1, 2, 3: complete 5 thrusters
Rounds 4, 5, 6: complete 3 thrusters
Rounds 7, 8, 9, 10: complete 1 thruster

*Each round will be scored for time
**Start light and build to a max!

Masters: 40 DU, hand release push-ups
Rx+ 60 DU, strict hspu

Workout of the Day

A.
Row
5 attempts at establishing your Max Watts

B.
Every minute, for 16 minutes:
1) Pull-ups
2) Row for Calories
3) Box Step-ups w DB
4) Assault Bike for Calories

Rx+ bar muscle-ups 

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Customize Your Squat Workshop! This is an opportunity for athletes to perfect their squat stance based on body type and mobility. Come check it out at Forte on Saturday at 11 AM!

Workout of the Day

Workout of the Day

A.
Push Press w Pause
Every 3 minutes, for 12 minutes (4 sets):
5 reps at ~75%

Pause in dip for 3 seconds, pause overhead for 3 seconds

After each set: 16 russian twists w 1 sec pause

B.
AMRAP in 15 minutes of:
7 Jerks
14 Toes to Bar
21 Box Jump Overs (24 / 20)

Rest exactly 60 seconds after each round

Masters: 20/16
Rx+ 185/120

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Workout of the Day

A.
Pause Front Squats
Every 4 minutes, for 12 minutes (3 sets):
5 reps at ~75% (or 5-20lbs heavier than last week)

After each set: 16 split squats (8 each leg)

B.
For time:
300m Run
30 Wall-Balls (20 / 14)*
15 Power Cleans
300m Run
21 Wall-Balls
12 Power Cleans
300m Run
12 Wall-Balls
9 Power Cleans

*any break in a set of wall-balls results in a 100m run penalty

Masters: 14/10 lb ball
Rx+ unbroken at 30/20, 205/145 in multiples of 3, an extra 300m run after the 9 PC

HERO WORKOUT TOMORROW (Sunday) AT 10:30 AM! Arrive around 10 to warm up and get situated. 

Workout of the Day

HERO WORKOUT THIS SUNDAY at 10:30 AM

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
11/8 Calories on Assault Bike
9 Chest to Bar Pull-ups
5-3-1 Power Clean and Jerks

Rounds 1, 2, 3: 5 CJ
Rounds 4, 5, 6: 3 CJ
Rounds 7, 8, 9, 10: 1 CJ

Build to a heavy 1 rep

Masters: 10/7 calories, pull-ups
Rx+ 5/3 ring mu

Workout of the Day

A.
Every minute, for 42 minutes:
min 1) ski-erg
min 2) handstand hold
min 3) abmat butterfly sit-ups
min 4) burpee slam ball
min 5) sandbag bear hug (time)
min 6) 1 minute rest

Masters: sub push-up plank for HS hold 
Rx+ 50/40, HS walk, ghdsu, 150/100

Workout of the Day

A.
Row
Every 3 minutes, for a total of 5 sets:
SPRINT 20/15 calories on the rower

B.
AMRAP in 12 minutes of:
1000/800m Row
then, in remaining time:
21 Kettlebell Swings (53 / 35)
12 Handstand Push-ups

Last done: 10/2018

Masters: 35/26, hand release push ups
RX+ 18 double KB snatch (35s/26s), 9 deficit shspu (25s/15s)