Friday, July 5, 2019

Chad

Workout of the Day

A.

Snatch Complex

Every 90 seconds, for 15 minutes (10 sets):

1 power snatch + 1 hang power snatch + 1 overhead squat

Build in load by feel

B.

For time:

AMRAP in 11 minutes of:
60/50 Calories on Rower
40 Toes to Bar 24 / 20)
Max Power Snatches (120/ 80)

Masters: 85/55
Rx+ 50 TTB, 145/100

Thursday, July 4, 2019

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

9 AM ONLY TODAY. Happy July 4th! 

Workout of the Day

A.
“Morrsion”
50-40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)

Wednesday, July 3, 2019

Chris

4th of July Schedule: 9 AM ONLY!

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.
Deadlifts
Every 2 minutes, for 20 minutes:
150m Run
3 Deadlifts (building)

B.
Every minute, for 10 minutes:
4 Power Cleans (155 / 105)
Max Dumbbell Front Rack Lunges*

*(in remainder of the minute)

Masters: 115 / 75
Rx+ 185 / 130, 50s/35s 1 arm overhead, 1 arm front rack (alternated each minute)

Tuesday, July 2, 2019

Katelyn

4th of July Schedule: 9 AM ONLY!

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.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 4 reps
Build to a heavy set of 4

B.
“Pocket Flower”

Three rounds for time of:
40 Double-unders
20 Pull-ups
40 Double-unders
20 Push Jerks (115 / 75)

Masters: 95 / 65
Rx+ chest to bar, 145 / 100

Monday, July 1, 2019

JULY 4th SCHEDULE: 9:00 AM ONLY!

Workout of the Day

A.
Back Squat
5-4-3-2-1-1-1
Increasing the load each set, establish a 1 RM

B.
Three rounds for reps of:
60 Seconds of Kettlebell Front Squats
Rest 30 seconds
60 Seconds of Box Pushes
Rest 30 Seconds
60 Seconds of Burpee Broad Jumps (6 ft/ 4ft)
Rest 30 seconds

Masters: pick weight, burpees
Rx+ 2×53/2×35, 25/15lb on top of your box

Saturday, June 29, 2019

Bethany

Workout of the Day

A.
In teams of two, with only oner person working at a time, complete:
100 Dumbbell Snatches (50 / 35)
100 Pull-ups
100 Dumbbell Overhead Lunges (50 / 35)
100 Toes to Bar
100 Dumbbell Overhead Squats (50 / 35)
100 Burpees Over the Dumbbell

Or, if working solo:
Cut everything in half

Masters: goblet hold lunges, and goblet squats (35 / 20)

Friday, June 28, 2019

Rae

Workout of the Day

A.
From 0:00-8:00
Ski 500m/400m
60 Wall-Balls (20 / 14)

B.
From 8:00-16:00
Ski 500m/400m
50 Bench Press (135 / 90)

C.
From 16:00-24:00
Ski 500m/400m
40 DB Hang Squat Clean Thrusters (50 / 35)*

D.
From 24:00-32:00
Ski 500m/400m
30 Handstand Push-ups

Each will be scored for time

*Alternate as needed, but must complete 20 each arm

Masters: 14/10, 105 / 55, 35/20, hand release push-ups
Rx+ 50/40 Calories, WB: 30/20, BP: 165/100, DB: 70/53, HSPU: strict

Thursday, June 27, 2019

Emily

Workout of the Day

A.
Snatch + Double-unders
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
2 Hang Squat Snatches (increase by feel)

Record heaviest set of 2

Masters: optional hang power snatches 
Rx+ 50 double-unders

B.
Every minute, for 10 minutes:
5 Overhead Squats (95 / 65)
Max Toes to Bar (in remainder of the minute)

Masters: 65/45, optional front squats 
Rx+ 100+ TTB

Wednesday, June 26, 2019

Wes

Forte is going to the Sounds Game on July 12! Be there and fill this out, please.

Workout of the Day

A.
Rope Climbs and Progressions
Every minute, for 10 minutes:
1-3 rope climbs

B.
Choose one of the following (one you didn’t do last two week):
1) Row 5k
2) Run 5k
3) 7/6 Miles on Assault Bike

Tuesday, June 25, 2019

Gordon

Workout of the Day

A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets):
Min 1: Strict Presses (60, 65, 70, 75, 80%)
Min 2: Strict Chin-ups
Min 3: Rest

B.
Three rounds of:
AMRAP in 4 minutes of:
25/18 Assault Bike Calorie Buy in
then,
Pull-ups
Push Jerks

1 Minute of Rest

Round 1: complete 15 Pull-ups and 15 Push Jerks (115 / 85)
Round 2: 10 PU and 10 PJ (135 / 95)
Round 3: 5 PU and 5 PJ (155 / 105)

Rx: 115-135-155 /  85-95-105

Masters: 75-95-115 / 55-65-75

Rx+ 145-165-185 / 100-115-130
pull-ups – chest to bar – bar muscle-ups