Friday, July 19, 2019

Workout of the Day

A.
Every 6 minutes, for 36 minutes (6 rounds):
30/24 Calories on Rower
20 Toes to Bar
6-5-4-3-2-1 Squat Snatches

Round 1: 6 snatches
Round 2: 5 snatches
Round 3: 4 snatches
Round 4: 3 snatches
Round 5: 2 snatches
Round 6: 1 snatch

Thursday, July 18, 2019

Workout of the Day

A.
For time:
Ski 100/80 Calories

B.
For time:
150 Double-unders
Then,
30-20-10 rep rounds of:
Deadlifts (185 / 125)
Med Ball Butterfly Sit-ups (20 / 14)
Then,
150 Double-unders

Masters: 155 / 100, 14/10
Rx+ 200 double-unders, 225/155, GHDSU w medball

Wednesday, July 17, 2019

Workout of the Day

A.
Clean – 3 Position
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat clean + 1 low hang squat clean + 1 squat clean (floor)

B.
AMRAP in 3 minutes of:
9 hang power cleans (115 / 75)
9 burpees over the bar

Rest 90 seconds

AMRAP in 3 minutes of
6 power cleans (135 / 95)
6 burpee box jumps (facing, not over 24 / 20)

Rest 90 seconds

AMRAP in 3 minutes of
3 squat cleans (155 / 105)
3 burpee dumbbell deadlift box step overs (24 / 20)

Masters: 75-95-115 / 55-65-75, 20/16
Rx+ 145-175-205 / 100-120-140, 50s/35s

Tuesday, July 16, 2019

David V.

Workout of the Day

A.
Shoulder Press
10-8-6-4-2

After each set: 8 bent-over rows (supinated grip)

B.
AMRAP in 14 minutes:
12 Box Jump Overs (24 / 20)
10 Kettlebell Swings (53 /35)
8 Handstand Push-ups

Masters: 20/14, 35/26, strict presses 
Rx+ 70/53, strict 8/6

Monday, July 15, 2019

Hey, Forte members, you’re killing it in the gym, but are you killing it in the kitchen? Imagine what upping your nutrition game could do for your performance, goals, and physique.
We’re now offering one-on-one nutrition coaching powered by WAG!🙌 This is the same program that’s helped over 15,000 people transform their lives. You next?
Registration begins July 29th, and space will be limited so mark your calendar!

Continue reading

Friday, July 12, 2019

Seth

Sounds Game tonight at 7:00 PM. See you there!
(contact us if you need info)

Workout of the Day

A.
Clean and Jerk
Every minute, for 12 minutes: 1 clean + 2 jerks
Starting at a moderate load, increase every 3 minutes

B.
AMRAP in 13 minutes of:
75 Double Unders
25 Wall-Balls (20 / 14)
15 Power Cleans (125 / 90)

Rx+ 30/20, 155/105

Thursday, July 11, 2019

Maggie

Workout of the Day

A.
Every 8 minutes, for 32 minutes (4 rounds):
30/24 Calories on Ski Erg
30 Abmat Butterfly Sit-ups
60m Double KB Waiter Walk
30 Double Russian KB Swings

Rx+ GHDSU, 60ft HSW, 53s/35s

Wednesday, July 10, 2019

A.

Snatch
Every minute, for 10 minutes:

Min 1-5 (5 sets): 2 squat snatches
Min 6-10 (5 sets): 1 squat snatch

*Build to a load heavier than what you’ll be doing in the workout

B.
AMRAP in 18 minutes of:
3 squat snatches (140 / 95)
9 chest to bar pull-ups

Rest exactly 30 seconds 

Masters: power snatches (95 / 65), pull-ups 

Rx+ 175 / 115, 6/4 bar muscle ups 

Tuesday, July 9, 2019

Harvey

Workout of the Day

A.
Shoulder Press
Min 0:00-8:00:
Build to heavy set of 3

Minutes 8:00-10:00
Rest (and load up to 80% of todays 3RM)

Minute 10:00
Max reps at 80%

B.
Three rounds of:
18 Handstand push-ups
24  Single Arm DB Hang Power Clean and Jerks (50 / 35)*
300m Run

*12 each arm, broken however

Masters: 35 / 20, hand release push-ups
Rx+ 6/4 inch deficit (6 inch = 45+25 hi temp, 4 inch = 45 hi temp), 70/50

Monday, July 8, 2019

FORTE GOES TO THE SOUNDS GAME!

•••••••••••••••••••••••••••••••••••••••

Nashville Sounds v. New Orleans Baby Cakes

July 12 @7:05

Tickets are $23 person (block seats behind first base)

Pay Kristine Zahm to reserve your spot. Cash or Venmo @Kristine-Zahm

Of course, friends and family welcome. (Children under 2, no ticket required.)

Workout of the Day

A.
Tempo Front Squat
5 x 5 at 60-65% (33X1)

B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs (facing, not over 24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar

Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB