JoAnna

Workout of the Day

A.
Handstand Push-ups
AMRAP in 4 minutes of:
3 Unbroken Strict HSPU*
*kick down after each set
How many UB sets of 3 can you do in 4 minutes?

B.
Box Jumps
AMRAP in 60 seconds of:
Box Jump Overs (24 / 20)
How many can you get in 1 minute?

C.
Two rounds for time of:
50 Abmat Butterfly Sit-ups
25 Burpees to Target 6 inches above reach

-right into-

Two rounds of:
30 V-ups
15 Burpee Box Jump Overs (24 / 20)

Masters: 20/16
Rx+ complete one unbroken set of ring muscle-ups after each round

Judge Ollie 

FORTE YOGA TRIP TONIGHT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• • Yoga Mat – or RENT for $10
  • Towel

• • Bottle of water

Workout of the Day

A.
Eight rounds of:
30 Seconds of Rowing for Calories
rest 30 seconds
30 Seconds of Sandbag Cleans
rest 30 seconds
30 Seconds of Skiing for Calories
rest 30 seconds
30 Seconds of Double Kettlebell Snatches
rest 30 seconds

Record the reps and calories of each movement separately.

FORTE UPCOMING COMMUNITY EVENT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• • Yoga Mat – or RENT for $10
  • Towel

• • Bottle of water

Workout of the Day

A.
Split Jerk
2-2-2-2-2-2

B.
For time:
90 Double-unders
30 Shoulder to Overhead (105 / 70)
30 Pull-ups
60 Double-unders
20 Shoulder to Overhead
20 Pull-ups
30 Double-unders
10 Shoulder to Overhead
10 Pull-ups

Masters: 75 / 55
Rx+ 135 / 95, chest to bar

C.
Farmers Carry
Around the block with 1 Kettlebell
Go as heavy as possible, and switch hands as needed

Will

FORTE UPCOMING COMMUNITY EVENT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• Yoga Mat – or RENT for $10
• Towel
• Bottle of water

Workout of the Day

A.
Front Rack Reverse Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 Alternating Lunges

Build over the course of the 5 sets

After each set: 10 Sandbag Squats

B.
Five rounds of:
AMRAP in 2 minutes of
4 Dumbbell Burpee Deadlifts
4 Double Dumbbell Hang Power Cleans
4 Dumbbell Front Squats
4 Dumbbell Box Step Overs (24 / 20)

Rest 1 minute

Pick up where you left off each round

Rx+ 50/35, front rack box step-overs

Workout of the Day

A.
In teams of two, with only one person working at a time:
1 k Row
80 Pull-ups (1 person holds plank)
100 Box Jump Overs (1 person holds Iron Chair)
120 Kettlebell Swings  (1 person holds plate Overhead)
140 Anchored sit-ups (1 person holds KB in Goblet Horn Hold)
2 Mile Bike

Kinney and Sophia

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
20/16 Calories on Concept 2 Rower
20 Thrusters (95 / 65)
200m Run

Each round will be scored for time.

Masters: 65/45
Rx+ 115 / 75

B.
Optional:
50-40-30-20-10
Double-unders
Sit-ups

Judge Z

Workout of the Day

A.
Dumbbell Squat Snatch + Double-unders
Every minute, for 12 minutes:
Min 1: 12-10-8-6-4-2 Alt Dumbbell Squat Snatch
Min 2: 50 Double-unders

Rx+ 65 double-unders

B.
Every minute, for 12 minutes
Min 1: 15/12 Calories on Ski-erg
Min 2: 10 Hang Power Snatch (115 / 75)

Rx+ 20/16 calories, hang squat snatch 

Workout of the Day

A.
Deadlifts + Box Jumps
Every 2 minutes, for 18 minutes (9 sets):
4 deadlifts + 4 tall box jumps

B.
For time:
50/38 Calories on Assault Bike
25 Power Cleans (155 / 105)
15 Burpee Pull-ups

Masters: 45/35 calories, 115/75 
Rx+ 60/45 calories, 30 power cleans, 15/10 ring mu 

Rae

Workout of the Day

A.
Split Jerk

Every 90 seconds, for 15 minutes (10 sets):
3 split jerks

B.
Last done: 12/2019

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups

C.
Optional:
For 10 minutes:
Min 1: Heavy Russian KBS
Min 2: V-ups

Ale

Workout of the Day

A.
Tempo Back Squat
5 x 5 (33X1)

B.
AMRAP in 14 minutes of:
10 DB Burpee Deadlifts
200m Run
30m DB Front Rack Lunges

Rx+ 50s/35s, 1 arm front rack, 1 arm Overhead

C.
Optional
1.5 mile run (intersection of Ft Negley and Chestnut)