Wednesday, May 25, 2022

Coach Larry is inviting everyone from Forte to his abode on Sunday to eat, drink, and say our goodbyes to Coach Braedon.

He will be providing food, but if you’d like to have any libations, it is BYOB. 

As always, friends and family are more than welcome.

Workout of the Day

A.
Shoulder Press
Every 2.5 minutes, for 5 sets:
8 presses at ~65-70%

After each set:
1-3 rope climbs

B.
AMRAP in 12 minutes of:
24 Double-unders
12 Toes to Bar
24 Double-unders
12 Shoulder to Overhead (125 / 90)

Masters: 95/65
Rx+ 160/105

Tuesday, May 24, 2022

Baby Bishop already filling out an XL Tee

Workout of the Day

A.
Back Squat
Every 4 minutes, for 3 sets:
10 reps at ~65%
(or 5-10 lbs heavier than last week)

B.
For time:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings (53 / 35)
Box Jumps (24 / 20)

Masters: 44/30, 20/16
Rx+ 70/53, 27/22

Monday, May 23, 2022

The Team. Grateful for these people. 

If you see Braedon this week, show him some love. It’s his last week coaching at Forte 😭

Workout of the Day

A.
Murph Prep Week 5

“1/2 Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

OR

“3/4 Murph”
1200m Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200m Run

***Partition as desired***

Saturday, May 21, 2022

Josiah

Workout of the Day

A.
“Dissecting Melly”
AMRAP in 30 minutes of:
400m Run
30 Alt DB Snatches (50 / 35)
30 Empty Barbell Thrusters (45 / 35)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB snatches, Partner A will perform 30 thrusters, and Partner B will run 400 meters – and so on for 30 minutes.

SOLO VERSION:
AMRAP in 30 of:
400m Run
30 DB Snatches
30 Thrusters

Rest 3 minutes after each round

 

Friday, May 20, 2022

Workout of the Day

A.
Power Clean + Front Squat + Jerk
Every minute, for 20 minutes:
1 PC + 1 FS + 1 Jerk*

*push, power, or split – your choice 😎

Start light and build to something challenging
For those who have up-to-date maxes and you want a guideline for loads:
~50% to ~90%

Otherwise, build entirely by feel

B. (repeat)
“Grettel”
10 rounds for time of:
3 Power Clean and Jerks (135 / 95)
3 Bar Facing Burpees

Masters: 100 / 65, burpees

Thursday, May 19, 2022

Workout of the Day

A.
Working 60 seconds, resting for 60 seconds, complete:
100/75 Calories on Assault Bike
100 Toes to Bar
100/75 Calories on Ski-Erg
100 Wall-Balls (20 / 14)

Rx+ 120 reps of each (ladies: 95 cals)
Masters: 14/10

44 MIN CAP

Wednesday, May 18, 2022

Shredded Schroeder

Workout of the Day

A.
Shoulder Press + Rope Climbs
Every 3 minutes, for 4 sets:
10 reps at ~65%

Immediately after each set:
1-2 rope climbs

B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calories on Rower
20 Bench Presses (125 / 85)
10 Burpee Box Jumps – Facing, not over (24 / 20)

Each round will be scored for time.

Masters: 105/55, 20/16
Rx+ 155/95, 30/24

Tuesday, May 17, 2022

Fadi

Workout of the Day

A.
Back Squat
Every 4 minutes, for 3 sets:
10 back squats at ~65%

Immediately after each set:
6 bulgarian split squats (each leg)

B.
AMRAP in 6 minutes of:
20 Box Jump Overs (24 / 20)
20 Alt Front Rack Lunges (95 / 65)
20 Kettlebell Swings (53 / 35)

Rest 3 minutes

AMRAP in 6 minutes of:
10 Box Jump Overs
10 Alt Front Rack Lunges
10 Kettlebell Swings

Masters: 20/16, 65/45, 35/26

Monday, May 16, 2022

Kayla

Workout of the Day

A.
Murph Prep Week 4
AMRAP in 25 minutes of:
250m Run
then, two rounds of
10 Pull-ups
20 Push-ups
30 Air Squats

Saturday, May 14, 2022

Workout of the Day

A.
In teams of two, complete
AMRAP in 15 minutes of:
15 Power Cleans (115 / 75)
15/12 Cal on Assault Bike
15 Pull-ups

Rest 5 minutes, then:
B.
In teams of two, complete
Five rounds for time of:
15 Hang Power Cleans (115 /75)
15/12 Cal on Rower
15 Burpees
Partner 1 does 15 power cleans, Partner 2 bikes 15, Partner 1 does 15 TTB, Partner 2 does 15 PC, etc. 
Continue this format for Part B