Saturday, September 5, 2020

Workout of the Day

A.
In teams of two, with only one person working at a time, complete AMRAP in 30 minutes of:

40 Kettlebell Swings
40 Alt Lunges w KB overhead  (53 / 35)
200m Run*
30 Burpees over bar
30 Shoulder to overhead (115 / 75)
200m Run*
40 Box jumps (24 / 20)
40 Back squats (115 / 75)
200m Run*

*Both partners run


Or, working solo, cut everything in half (except the runs)

Friday, September 4, 2020

Cris Allen

Workout of the Day

A.
Clean and Jerk Complex
Every 90 seconds, for 15 minutes (10 sets):
2 power cleans + 2 front squats + 2 jerks

Start light, but increase every 2 sets (5 total sets)

B.
For time:
30 power cleans (135 / 95)
45 pull-ups
60 wall-balls (20 / 14)

Masters: 115 / 75, 14/10
Rx+ 165 / 110, chest to bar, 30/20

Thursday, September 3, 2020

Bethany

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
300m run
20/14 calories on bike
10-8-6-4-2 hang squat snatch

Masters: 65-85-95-105-115 / 40-50-60-70-80 (hang power snatches optional)

Rx 95-105-115-135-155 / 65-75-85-95-105

Rx+ 
unbroken at: 115-135-155-175-195 /  85-95-105-115-125 
Add 5/3 after each round ring muscle ups 

Tuesday, September 1, 2020

Workout of the Day

A.
Split Jerk
Every 90 seconds, for 15 minutes (10 sets):
3 split jerks with 3 second pause in receiving position

Keep it on the lighter side to really hone in on technique (50-60% of jerk max)
Establishing ideal footwork is the ultimate goal today
B.
AMRAP in 10 minutes of:
8 handstand push-ups
12 deadlifts (185 / 125)
16 box jump overs (24 / 20)
Rx+ strict, 205/145

Monday, August 31, 2020

Can you guess whose big bald dome that is? 

Workout of the Day

A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
6 front squats at 60-70%
After each set: 
20-30 strict abmat butterfly sit-ups
B.
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Thrusters (105 / 70)
Burpees over the bar
Masters: 80/60, burpees
Rx+ 135 / 95, bar facing 

Saturday, August 29, 2020

Post workout feels (Jarratt ain’t hurting, tho…as always)

CANOE TRIP TODAY!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following chipper:
1000m ski
100 box jumps (24 / 20)
750m ski
100/80 push-ups
500m ski
100 jumping back squats (45 / 35)
500m ski
100 no jump no push burpees
750m ski
100 jumping back rack lunges (45 / 35)
1000m ski

Ladies ski: 850m-650m-400m-400m-650m-850m

Or, working solo:

500m/400m ski
40 box jumps
400m/300m ski
40/30 push-ups
300m/200m ski
40 jumping back squats
300m/200m ski
40 no push no jump burpees
400m/300m ski
40 jumping back rack lunges
500m/400m ski

Friday, August 28, 2020

Bethany and Ellie

SCHEDULE UPDATE: This Saturday, the hours will be:
Open Gym from 9:00-10:00 AM
Class at 10:00AM

CANOE TRIP THIS SATURDAY: Head over to the FB Forte Community Group for more info!

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
18/13 Calories on Assault Bike
14 Pistol Squats
10 Bench Presses
6 Devil Presses

Rx+ weight vest, 195/115, 50s/35s, + 3/2 RMU

Repeat from 2/2020

Thursday, August 27, 2020

Leanne

SCHEDULE UPDATE: This Saturday, the hours will be:
Open Gym from 9:00-10:00 AM
Class at 10:00AM

CANOE TRIP THIS SATURDAY: Head over to the FB Forte Community Group for more info!

Workout of the Day

A.
Every 12 minutes, for 36 minutes (3 rounds):
500m/400m row
40 kettlebell swings (53 / 35)
30 pull-ups
20 hang squat cleans  (75 / 55)

Each round will be scored for time

Masters: 35/26, 65/45
Rx+ 70/53, chest to bar, *hang squat clean thrusters* (95 / 65)

Wednesday, August 26, 2020


The Power Snatch

Workout of the Day

A.
Power Snatch
3-3-2-2-1-1-1-1
Start light and build to a max for the day

B.
“Evan’s Revenge”
Five rounds for time of:
5 Power Snatches (135 / 95)
10 Burpees Over the Bar

Masters: 95/65
Rx+ 165/110