Basic everyday WODs.
A.
Every minute, for 10 minutes:
Min 1) Deadlifts (155 / 105)
Min 2) Ski for Calories
Rest 5 minutes
B.
Every minute, for 10 minutes:
Min 1) Power Cleans (135 / 95)
Min 2) Double-unders
Rest 5 minutes
C.
Every minute, for 10 minutes:
Min 1) Front Squats (115 / 75)
Min 2) Calories on Assault Bike
Masters: DL: 115/75, PC: 95/65, FS: 85/55
Merry Christmas, Happy Hanukkah, and Happy Holidays from the Forte Team!
A.
Back Squat
Build to a heavy set of TWENTY REPS
B.
Three rounds of:
30 Box Jumps (24 / 20)
24 Shoulder to Overhead
18 Alt. DB Snatch + OH Lunge
Masters: 20/16 in,
Rx+ 125 / 85, 70/50
A.
Every 6 minutes, for 30 minutes:
Two rounds for time of:
10/8 Calories on Rower
10 Thrusters (95 / 65)
100m Run
Rx+ 115/75
Each “couplet round” will be scored for time
A.
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Alt Dumbbell Snatches + 5 Ball-Slams (DB: 50 / 35 – pick weight on SB)
Station 2 – 10 Burpees + 5 Dumbbell Power Clean and Jerks (50s/35s)
Station 3 – 200m Run with Medicine Ball (20 / 14)
Teammates can only rotate after the running partner returns. Record total rounds and reps per station. Example: If you finish the reps in station 1 or 2, you must rest until the running partner is back.
Because this is a longer workout, we are going to have to get started very quickly, so the warm up will be abbreviated. If you can, please come a few minutes early to do any specific stretching/warm up drills that will get you ready for todays workout.
A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 75) [squat snatches 155 / 105]
This’ll be a fun one, but be sure to scale appropriately, as it will get pretty gnarly… This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJO + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.
Have fun with it!
The Beaches and the Forte Team hopes everyone has a joyous and safe holiday. Eat, drink and be merry!
This video FIRES ME UP! I recommend watching before heading to the gym. Volume up!
A.
Hang Squat Clean
5-4-3-2-1-1-1-1
Starting light, increase the load each set
B.
Three rounds of:
1 minute of Pull-ups
1 minute of Hang Squat Cleans
1 minute of Skiing for Calories
Rest 1 minute
Score is total reps and calories
Rx+ chest to bar, 105/70
A.
Ring Dips and Progressions
B.
Every 5 minutes, for 20 minutes (4 rounds):
18/14 Calories on Rower
15 Wall-Balls (20 / 14)
15 Box Jumps (24 / 20)
18/14 Calories on Assault Bike
Each round is scored for time
Masters: 14/10 lb ball, 20/16 in box
Rx+ 21/18/18/21 reps, 30/20 lb ball (ladies: 18 cals)
A.
Push Jerk
5-4-3-2-1-1-1-1
15 minutes to establish a heavy single
B.
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53 / 35)
Burpees to a Target 6 inches Above Reach
Last done: 12/18/19
A.
Back Squat
Build to a 10 rep max!
B.
Every minute, for 10 minutes:
6 Alt Front Rack Lunges (120 / 85)
Max Reps Toes to Bar
Score is total toes to bar
Masters: 85/60
Rx+ 145/100
Last done: 12/17/2019
C.
Optional (but if I’m being honest, you should do it):
30-50 reps of a gymnastics movement of your choice
Suggestions: push-ups, pull-ups, pistol squats, V-ups,
GHDSU, muscle-ups, box step-ups, handstand push-ups,
chest to bar pull-ups, ring-dips, etc.