NEW YEARS SCHEDULE: Saturday: 10 AM Class Only (no open gym from 7-10 AM) Sunday: Normal Monday: 6:00, 9:00, 11:30, and 3:30 only Tuesday: 11:30 AM only Wednesday: Resume Normal Schedule
Workout of the Day
A. In teams of two, with only oner person working at a time, complete: 100 Dumbbell Snatches (50 / 35) 100 Pull-ups 100 Dumbbell Overhead Lunges (50 / 35) 100 Toes to Bar 100 Dumbbell Overhead Squats (50 / 35) 100 Burpees Over the Dumbbell
NEW YEARS SCHEDULE: Friday: Normal Saturday: 10 AM Class Only (no open gym from 7-10) Sunday: Normal Monday: 6:00, 9:00, 11:30, and 3:30 only Tuesday: 11:30 AM only Wednesday: Resume Normal Schedule
Workout of the Day
A. Power Clean Every minute, for 10 minutes: 1 power clean Then Six minutes to Max! Start light and increase the load by feel
B. For 16 minutes: Min 1: 10/7 Calories on Assault Bike + Max Power Clean and Jerks (115 / 75) Min 2: Rest
Merry Christmas and Happy Holidays from Forte to you and yours!
Open Gym from 1:00-3:00 PM only today.
Enjoy your day!
Christmas Week Schedule: Monday (X-Mas Eve): 10 AM only Tuesday: Open Gym 1-3PM Wednesday: Resume Normal Schedule
Workout of the Day
A. In teams of two, with only one person working at a time: 12 rounds of: 24 Kettlebell Swings (53 / 35) 20 Calories on Assault Bike or C2 Rower 18 Thrusters (75 / 55)
Or, working solo: Six rounds of: 24 Kettlebell Swings 20 Calories on Assault Bike or C2 Rower 18 Thrusters (65 / 45)
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 Pull-Ups (50 / 35) 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.
Holiday Schedule: Friday: Normal (12 Days of Forte) Saturday: Normal Sunday: Normal Monday (X-Mas Eve): 10 AM only Tuesday: Open Gym 1-3PM
Workout of the Day
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.
This’ll be a fun one, but be sure to scale appropriately, as it will get pretty spicy… 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!
