Workout of the Day

A.
Toes to Bar and Progressions

B.
AMRAP in 9 minutes:
12/9 Calories Ski
8 overhead lunges

Coach Larry and his wife Joanna had their daughter, Jordan Charlotte Redford, last night. Mom and baby are doing well. Larry and Noah are too  

Here is a Mealtrain for them

Workout of the Day

A.
Deadlift

B. (Repeat)
“Diane”
21-15-9 Rep rounds of
deadlifts
handstand push-ups

Workout of the Day

A.
Bench Press

B.
6 rounds of:
30 sec assault bike
rest 30 sec
30 sec burpees
rest 30 sec

Big Thank You to all the volunteers and competitors we had at Forte this last Saturday, ya’ll are da best

Workout of the Day

A.
Tempo Front Squst

B. (repeat)
AMRAP in 13 minutes of:
40 db hang power snatches
60 double-unders
40 db overhead lunges**
60 double-unders
40 db hang power snatches
60 double-unders
40 db overhead squats
60 double-unders

COMPETITION DAY

Here is the schedule

LFG!

If you are judging and did not get the email last with the Competition Schedule, please text me 414-614-6452 so we can get get that over to you ASAP

If you are competing on Saturday, you should use today (Friday), as an active recovery day. Come do some light running, skiing, rowing, biking, very light weightlifting, or focused mobility work. I highly advise you do something active.

Also, if you are new to competing, here are some helpful tips:
-Diet wise, don’t try anything new. No new pre-workout, no new food, no new drinks, no new supplements, no new nothing. Eat foods and drink liquids that you know agree with your gut. This includes the day and night before. Trust me on this. The last thing you want is to be dealing with intestinal issues while working out.
-You will most likely not be hungry pre and post workouts, but you’ll likely perform better if you eat. Clean carbs (fruits, honey, rice, potatoes etc), and clean protein (whey shakes, protein bars, lean meats, yogurts, etc)  is what you should emphasize. But again, choose foods you eat regularly and know don’t cause distress.
– Get lots of sleep the night before. Be asleep before 10p if you can!
– Get your mindset right! Positive thoughts. Encouraging affirmations! Believe in yourself.
– I obviously want everyone to try hard and to do your very best, but remember to HAVE FUN, and play it safe, too!

Workout of the Day

A.
Coaches Choice! 😎

Check your email for the Comp schedule

WORKOUT ANNOUNCEMENT
(This one may look familiar)

Four rounds:
Partner A) 90 seconds of rowing for calories
Partner B) 90 seconds of burpee box jump overs (24in / 20in for scaled and rx)

When the 90 seconds are up, partners will switch exercises. Each partner will have four times on the rower, and four times doing  burpee box jumps. One partner will start with the row and end with the burpees, and one person will start with the burpees and end with the row, you get to decide who does what.

There will be TWO scores:
1) Total Calories 
2) Total Burpee Box Jump Overs 

FYI – the in order in which the workouts are announced does not reflect the order they’ll be done on comp day

Workout of the Day

A.
AMRAP in 15 minutes:
Min 1) Ski
Min 2) Sit-ups
Min 3) Rope Climbs
Min 4) Run
Min 5) Rest

Forte in-house Partner Comp workout two to be released tomorrow night

Workout of the Day

A.
Deadlift

B.
AMRAP in 12 minutes of:
15 Kettlebell Swings
15 Toes to Bar
15 Kettlebell Swings
15 Box Jump Overs

Workout of the Day

A.
Bench + Bent Over Rows

B.
“The Forrest”
Three rounds of:
400m Run
20 DB Bench Press
15 Chest to Bar Pull-ups

Rx+ 10 Bar MU

Workout of the Day

A.
Front Squat

B.
Four rounds of:
90s Row
90s Burpee Box Jumps