Workout of the Day
A.
Back Squat
Complete 7 sets of 3 at 80% of 1 rep max
B.
AMRAP in 10 minutes of:
6 Front Squats (155/105)
15 Pull-ups
20 Kettlebell Swings (53/35)
Rx+ 195/130, chest to bar, 70/53
Basic everyday WODs.
A.
Back Squat
Complete 7 sets of 3 at 80% of 1 rep max
B.
AMRAP in 10 minutes of:
6 Front Squats (155/105)
15 Pull-ups
20 Kettlebell Swings (53/35)
Rx+ 195/130, chest to bar, 70/53
A.
In teams of two, with only one person working at a time, AMRAP in 25 minutes of:
30 Ball-Slams (pick weight)
30 Wall-Balls (20 / 14)
30 Calories on Bike or Rower
30 Kettlebell Swings (53 / 35)
30 Back Squats (95 /65)
Or, working solo:
AMRAP in 15 minutes of:
15 Ball-Slams (pick weight)
15 Wall-Balls (20 / 14)
15 Calories on Bike or Rower
15 Kettlebell Swings (53 / 35)
15 Back Squats (95 /65)
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][ctb]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 105) [squat snatches 155 / 105]
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!
A.
Every 6 minutes, for 30 minutes (5 rounds):
25/20 Calories on Rower
20 Toes to Bar
20 Walking Lunge Steps w Plate Overhead (35 / 25)
Rx+ 30/24, 25, 55/45
A.
Handstand Hold
Accumulate 5 minutes in a handstand hold
(freestanding/wall/or a scaled variation)
B.
Two rounds for calories/reps:
2 Minutes on the Assault Bike (ladies: Airdyne)
1 Minute of Floor Presses (115 / 75)
1 Minute of Box Jump Overs (24 / 20)
2 Minutes Rest
Masters:
95/65, 20/16
A.
“Fight Gone Bad”
Three rounds for reps of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Sumo Deadlift High-Pulls (75 / 55)
1 Minute of Box Jumps (20 / 20)
1 Minute of Push Press (75 / 55)
1 Minute of Rowing for Calories
1 Minute of Rest
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.