Thursday, December 2, 2021

Z

Workout of the Day

A.
Pull-ups and Progressions

B. (repeat)
Every 5 minutes, for 20 minutes (4 rounds):
18/14 Calories on Rower
15 Wall-Balls (20 / 14)
15 Box Jumps (24 / 20)
18/14 Calories on Assault Bike

Each round is scored for time

Masters: 14/10 lb ball, 20/16 in box
Rx+ 21/18/18/21 reps, 30/20 lb ball

Wednesday, December 1, 2021

Jake and Josiah

Workout of the Day

A.
Hang Clean
EMOM4: 3 hang squat cleans
EMOM4: 2 hang squat cleans
EMOM10: 1 hang squat clean

Start light and build to something challenging
Or, keep it lighter and work technique

B.
AMRAP in 13:30 minutes of:
5 Hang Squat Cleans (at 55-60%)
10 Handstand Push-ups

At minutes 0:00, 4:30, and 9:00, RUN 300m.
Pick up where you left off.

Masters: Hand release push-ups, or DB presses
Rx+ 60%, deficit hspu (45lb+10lb hi temp plates under hands)

Tuesday, November 30, 2021

Fadi 

Workout of the Day

A.
Shoulder Press
Build to a heavy set of 10

(Yes, this is with a barbell)

B. (repeat)
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Kettlebell Swings (53 / 35)
Burpees to a Target 6 inches Above reach

Masters: 44/30
Rx+ 70/53

Hat tip to CF Chalk for the workout

Monday, November 29, 2021

Maddie

SWEATSHIRTS FINAL CALL – the chance to order ends tonight. Be sure to check your email with very important sizing info. Click this link and order ASAP!

FORTE XMAS PARTY – on Saturday, December 18, at 5 PM, we will be heading to Monday Night Brewing in Germantown and start a splendid night of eating, drinking, and being merry.

Workout of the Day

A.
Front Squat
Build to a heavy single
If you’ve been making to Front Squat Day the last several weeks, and you are feeling good today, challenge yourself and go for a new 1RM

B.
Every minute, for 10 minutes:
5 Front Squats at 55-60% of todays 1RM
Max Reps Toes to Bar

Score is total toes to bar

C.
Optional:
EMOM12
Min 1) Bulgarian split squats w DBs
Min 2) Abmat Butterfly Sit-ups

Saturday, November 27, 2021

I was lent a camera last week to play around with, and will hopefully be acquiring one soon to take some quality pics of you working out! Who doesn’t like a good workout photo of themselves?

SWEATSHIRTS – if you’ve not seen it yet, I sent an email out with info on how to order a hoodie. Give your inbox a search if you want one. The link and sale ends on Monday, so act fast!

FORTE CHRISTMAS/HOLIDAY PARTY – Saturday, December 18 at 5PM we will be meeting at Monday Night Brewing in Germantown to have some good ole fun. Food and drinks will be provided. And it will be formal, so we get to see everyone is fancy clothes. It’ll be good. 

Workout of the Day

A.
In teams of two, complete the following:
Run Around the Block
then,
Ten rounds of:
15 Bench Presses (135 / 85)
10 Sprawl-Ballz (20 / 14)
15 Back Squats (135 / 95)
then,
Run Around the Block

***Both partners run, then Partner A will do the bench presses, Partner B will do the sprawl balls, Partner A will do the back squats, Partner B will do the bench presses, Partner A will do the sprawl balls, etc.***

Friday, November 26, 2021

Austin G

SWEATSHIRTS – be sure to check your email regarding ordering a sweatshirt!

Workout of the Day (repeat)

A. 
Every minute, for 10 minutes:
Minute 1) Kettlebell Swings (53 / 35)
Minute 2) Walking Lunges w Plate Overhead (45 / 35)

B.
Every minute, for 10 minutes:
Minute 1) Ball-Slams (pick weight)
Minute 2) Pull-ups

C.
Every minute, for 10 minutes:
Minute 1) Dumbbell Snatches (50 / 35)
Minute 2) Burpees Over Dumbbell

Each section will be scored separately for reps

Thursday, November 25, 2021

Happy Thanksgiving!

I personally feel that all food looks, smells, tastes, and IS better when it’s earned, which is why I decided to keep the gym open and hold a class. 

To all those who are traveling or have prior engagements and can’t make it for the Thanksgiving workout, I hope your day is enjoyed with loved ones and lots of delicious food!

To everyone else: see you at the gym!

9 AM CLASS ONLY TODAY

Workout of the Day

TBD (come find out)

Wednesday, November 24, 2021

THANKSGIVING SCHEDULE:
WEDNESDAY: 6:00, 9:30, 11:30, 3:30
THURSDAY: 9:00 AM
FRIDAY: 9:30, 11:30
SATURDAY: Back to Normal

Workout of the Day

A. (repeat)
“Gobble, gobble”

AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)

-Rest 5 minutes-

AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)

-Rest 5 minutes-

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored for reps

Tuesday, November 23, 2021

Adam M hitting standard we should all be striving for when doing KB Swings. For the American style swing, the Overhead Position should be akin to that of a barbell: 1) arms and shoulders actively pushing up against the load, 2) elbows are at full extension, 3) the head pulled thru so you can fully retract the shoulder blades, and 4) the bottom of the bell fully upside down.

Mark your Calendars! We will be having a Forte Holiday Party on Saturday, December 18, 2021 at Monday Night Brewing. Can’t wait!

Workout of the Day

A.
Seated DB Shoulder Press
Every minute, for 12 minutes (6 sets):
Min 1: 8 Presses (heavier than last week)
Min 2: 1-2 Legless Rope Climbs

Rx+ Pegboard

B.
Three rounds of:
75 Double-unders
15 Shoulder to Overhead (135 / 95)
15 Burpees Over the Bar

Masters Rx: 105/70, regular burpees
Rx+ 100 DU, 18 – 165/110, 18 – bar facing

Monday, November 22, 2021

Sarah

THANKSGIVING SCHEDULE:
WEDNESDAY: 6:00, 9:30, 11:30, 3:30
THURSDAY: 9:00 AM
FRIDAY: 9:30, 11:30
SATURDAY: Back to Normal

Workout of the Day

A.
Front Squat
Build to a heavy set of 3

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Hang Squat Cleans (95 / 65)
Toes to Bar