MZ-3 Heart Rate Monitors:
If you’re wanting to participate in our heart rate monitor challenge kicking off January 1 and you need a monitor, holler at me. A new shipment just arrived. Price: $115
I’m excited about this. It’s going to be pretty fun and incentivizing for you to get to the gym and get after it.
New Straps:
For those of you who already have monitors and would like to replace your strap or have an extra one so you don’t have to wear a sweaty one, we have those too. Price: $20

Workout of the Day

A.
Clean
Every minute, for 10 minutes:
1 squat clean (start light and build in the EMOM)
then
6 minutes to establish a max for the day

B.
AMRAP in 14 minutes of:
200m Run
14 Pull-ups
7 Power Cleans (145 / 100)

Masters: 115/75
Rx+ chest to bar, 165/110
Rx++ 7/5 ring MU, 185/125

Noble

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
7 reps at 70-75%

After each set: 30 Russian Twists

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

Jake and Stephen

Announcements:
1) This Saturday (December 21) is the Ugly Christmas Sweater Workout Day! Wear your most hideous Xmas attire.
2) New Year Challenge: we will holding a challenge with the MyZone Heart Monitors starting on January 1st.
3) We are working on the schedule for Christmas week and New Years Week. We will send out an email and share here and on FB as soon as we get it settled!

Workout of the Day

A.
Front Squat
Every minute, for 12 minutes:
Min 1-4: 3 reps
Min 5-8: 2 reps
Min 9-12: 1 rep
then
6 minutes to build to a heavy single

B.
Every minute, for 10 minutes:
6 Alt Front Rack Lunges (120 / 85)
Max Reps Toes to Bar

Masters: 85/60
Rx+ 145/100

Today (Saturday) is Sarah and Merrick’s last day at Forte. Come get do a workout with them and say your goodbyes!

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete
Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Madaline

Workout of the Day

A.
Overhead Squat
5-4-3-2-1-1-1

*if you’ve got any limitations that don’t allow you to OHS, sub with front squats

B.
Last done: July 12, 2018
For time:
1,000m Row
30 Hang Squat Snatches (95 / 65)

Masters: hang power snatches or hang squat cleans
Rx+ 135/95

Workout of the Day

A.
Double-unders and Progressions
Every minute, for 10 minutes:
30-60 double-unders

B.
Every minute, for 24 minutes:
Min 1: 8-12 Over the Box Jumps (24 / 20)
Min 2: 10-20m Walking Lunges w KBs in Front Rack
Min 3: 3-6 Wall-Climbs

Masters: 20/16 of normal box jump overs
Rx+ 30/24 inches (10 reps), 20m (53s/35s), 5 wall-climbs (nose to wall SHSPU to finish each rep)

Harvey

Workout of the Day

A.
Hang Clean
Every minute, for 10 minutes: 1 hang squat clean
then,
6 minutes to build to a heavy single

Increase the load by feel, or keep it lighter and work technique

B.
Three rounds for time of:
400m Run
15 Toes to Bar
10 Hang Power Cleans (145 / 100)

Rx+ 185/125, everything UB

B Lamb, Noble, Braedon

Workout of the Day

A.
Strict Press
8 minutes to build to a heavy single

B.
Push Press
Starting at your strict press weight
8 minutes to build to a heavy single

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

Last done: 8/21/18

Rx+ 20/14 lb vest

Kristine

Workout of the Day

A.
Front Squat Clusters
3.3.3.3 at 75-80%
-rest 3 min-
2.2.2.2 at 80-85%
-rest 3 min-
1.1.1.1 at 85-90%

B.
AMRAP in 2 minutes of:
12/9 Calories on Assault Bike
10 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)
Rest 1 minute

Complete a total of 5 rounds.

The Sak and Harvey

Workout of the Day