A. In teams of two, with one person working at a time except for the runs, complete the following: 100 Back Squats* (115 / 75) 400m Run 100 Kettlebell Swings** (53 / 35) 400m Run 100 Burpees*** 400m Run 100 Wall-Balls**** (20 / 14) 400m Run
*One person works, the other hangs from a bar **One person works, the other holds the barbell in the hang position ***One person works, the other holds a plank ****One person works, the other holds the barbell in the front rack
A. Snatch 15 minutes to build to a heavy snatch (power or squat)
Start moderately heavy and increase the load by feel
B. Against a 12 minute running clock: 800m Run Then, with the remaining time, AMRAP: 12 Alternating Dumbbell Snatches (pick weight) 10/7 Ring-Dips
Rx+ 70/50 DB squat snatches, 5/3 RMU
Reminders:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
B. “Pull, pull” Six rounds of: 30 Seconds of Rowing for Calories 30 Seconds Rest 30 Seconds of Pull-ups 30 Seconds Rest
Rx+ 14+/11+ calories, 14+ /11+ chest to bar
Score will be total reps and calories combined.
Stuff & Things:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
A. Deadlift Every 3 minutes, for 12 minutes (4 sets): 5 reps at 70-75% of 1RM
B. AMRAP in 15 minutes of: 75 Double-unders 15 Slam-Balls (30/20) 15 Kettlebell Swings (53 / 35)
Rx+ 40/30, 70 / 53
Hat tip to HyperFit for the workout.
Stuff & Things:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
Here’s Emily demonstrating exactly what we want to see in the squat: the knee joint closed maximally while maintaining an upright posture and extension of the spine, thighs and feet approximately parallel when looking from above, heels down, head neutral and did I mention her depth? ATG.
Workout of the Day
A. Push Press Every 3 minutes, for 12 minutes (4 sets): 7 reps at 70% (or 5 lbs heavier than your last pp session)
After each set: 15 V-ups
B. “Bat Outta Hell” Complete the following for time: 40 Calories on Assault Bike 35 Box Jump Overs (24 / 20) 30 Thrusters (105 / 70)
Rx+ 135 / 95
Stuff & Things:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
B. For time: 33-22-11 rep rounds of: Toes to Bar Handstand Push-ups Weighted Box Step-ups (45 / 35 lb plate)
After each set: 200m run
Rx+ 55/45, run w plate
Stuff & Things:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
A. Every minute, for 12 minutes: 1 power clean + 1 hang squat clean Starting moderately heavy, increase the load every 3 minutes (~60% to ~80%)
B. AMRAP in 10 minutes of: 21 Deadlift (155 / 105) 15 Hang Power Clean (155 / 105) 9 Front Squat (155 / 105)
Stuff & Things:
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks. Sign up to compete: http://goo.gl/forms/pua8ihwQQkXXU3EH3 Sign up to judge: http://goo.gl/forms/YizFjxLzquz1VeW03 Facebook Event here: https://facebook.com/events/1623794337881172/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
