Sheyanne

Memorial Day Weekend Schedule:

Saturday: Normal
Sunday: Normal
Monday: 9 AM Class only – “Murph”

Workout of the Day

A.
In teams of two:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings
Box Jumps

Partner A will complete 21 KBS and 21 BJs, Partner B will complete 21 and 21. Partner A will complete 15 and 15, then partner B will complete 15 and 15, etc.

 -Right into-

18-12-6-6-12-18 rep rounds of:
Ball-Slams
Burpees

Partner A will complete 21 ball slams and 21 burpees, then Partner B will complete 21 ball slams, then 21 burpees. Partner A will then complete 15 and 15, Partner B will complete 15 and 15, etc.

C.
Optional Solo Workout:
1 Minute Push-up Plank Buy In
Then
Three rounds of:
20 Russian Twists (20 each side)
20 Weighted Sit-ups

Hi Braedon

Workout of the Day

A.
Clean
Every minute, for 10 minutes:
1 squat clean
then,
5 minutes to hit a max

B.
AMRAP in 14 minutes of:
7 Squat Cleans (75 / 55)
21 Double-unders
7 Pull-ups
21 Double-unders

Masters: 65/45
Rx+ 95 / 65, chest to bar

Z and Liz

Workout of the Day

A.
Bench Press
5 sets of 5 at 75-80%

B.
Three rounds for reps of:
Min 1: DB Snatch + Push Press (50 / 35)
Min 2: Ring Dips
Min 3: Assault Bike for Calories

Rest 1 minute

Masters: 35/20, sub dips w push-ups if needed
Rx+ 70 / 50, ring muscle-ups

Ari

Hello, Forte crew!

Please see below for the happenings coming up around the gym:

Memorial Day Weekend Schedule:

• Saturday Open Gym 7- 9:30 AM; 10 AM Class
• Sunday Open Gym 10 AM-12 PM
• Monday Memorial Day Murph at 9 AM.  It is going to be HOT.  Please be sure to hydrate well before, during, and after.

Annual Forte Canoe Trip: Saturday, June 1^st

• SIGN UP HERE BY FRIDAY May 24^th to reserve a canoe!
• That Saturday the WOD will be at 9 AM
• Bring: Towel, water, drinks, drybag with snacks, music

8 Week Olympic Lifting Clinic: Ready to up your Olympic Lifting game?!  Coach JoAnna (CF-L1, CF-L2, and Catalyst Athletics Weightlifting L1 Certified) will be running an 8 week clinic starting 6/23/19.  Here is what you need to know:

• Goals of the clinic are to become more proficient in the Olympic lifts, improve strength, improve technique, build confidence in the movements, increase barbell cycling
• Dates: Sundays at 9 AM and Thursdays at 6:30 PM from 6/23/19- 8/11/19.
• Clinic includes programming for clinic days as well as a third day of optional programming which can be completed during Open Gym hours (not class time).
• Cost is $160 ($10/ class).  There are no refunds for sessions not attended
• Clinic is capped at 10 athletes
• Sign up HERE

Other Sundries:

• SUMMER SALE: Men’s tank tops are Buy 1, Get 2 Free!
• Some additional construction will begin after Memorial Day.  We apologize in advance for any noise or mess.
• Forte Social Calendar can be found HERE or viewed below.  Apologies, you may need a google account to view details.

Workout of the Day

A.
For time:
Row 1k

B.
Every 5 minutes, for 20 minutes (4 rounds):
20/16 Calories on Ski-erg
20 Toes to Bar

Each round is scored for time

Rx+ every 4 minutes (5 rounds)

Workout of the Day

A.
Push Press 4-4-4-4-4
Every 3 minutes, for 15 minutes:
4 reps (building)

After each set: 30 abmat butterfly sit-ups

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12 etc of:
Burpees Over the Bar
Hang Power Snatches (105 / 70)
Handstand Push-ups

Masters: 75 / 55, strict presses
Rx+ bar facing, 125 / 85, strict hspu 

Harvey

Workout of the Day

A.
Tempo Back Squat
5 sets of 3 at 5-10 lbs heavier than your last BS session

B.
Three rounds for time of:
400m
21 Wall-Balls (20 / 14)
12 Overhead Lunges (115 / 75)

Masters: 14 / 10, front rack lunges (95 / 65)
Rx+ 30 / 20, 145/100

Workout of the Day

A.
Teams of two, with only one person working at a time:

From 0:00-10:00:
10 minutes to complete:
60/40 Calories on Assault Bike
70 Partner Wall-Balls (20 / 14)*
60/40 Calories on Assault Bike

From 10:00-20:00
10 minutes to complete:
50/40 Calories on Ski-Erg
60 Toes to Bar
50/40 Calories on Ski-Erg

From 20:00-30:00
10 minutes to complete:
400m Run**
50 Thrusters (105 / 70)
400m Run**

*Both Partners Squat
**Both Partners Run
Masters: 75/55
Rx+ 30/20, 125/90

Or, working solo:
Cut everything in half, except for the runs

Ree, Stephen, and Ale

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE

Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.

$40 per Canoe. 2 persons per canoe.

Workout of the Day

A.
Last done: 10/2018
Every 3 minutes, for 30 minutes (10 rounds)
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks

Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk

Build in weight by feel on the clean and jerks.

Masters: 20 air squats
Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB

Bethany

Workout of the Day

A.
For time:
2k Row

B.
For time:
1 Mile Run
50 Alternating Box Step-ups w DB (50 / 35)
25 Burpee Box Jump Overs (24 / 20)

Masters: 35/20, 20/16
Rx+ 2×50/2×35, ring muscle-ups

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE

Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.

$40 per Canoe. 2 persons per canoe.

Workout of the Day

A.
Deadlift and Ski
Every 2 minutes, for 18 minutes:
10/7 Calories on Ski-erg
3 Deadlifts (building)

B.
Every minute, for 10 minutes:
5 Overhead Squats (105 / 70)
Max Pull-ups

Masters: 75 / 55, or 95/65 front squats 
Rx+ hang squat snatch (105 / 75), chest to bar