Saturday, October 15, 2022

SPARTAN RACE PEEPS: Our race starts at 11:30a tomorrow. Supposedly, we are supposed to get there 90 minutes prior to our start time, which will mean we need to get there at 10:00a.
It appears everyone who got their tickets through me has claimed  theirs, so we should be good there, and if you have questions about something, text me 414-614-6452.
IMPORTANT: We will be getting muddy, so pick your shoes and clothes wisely.

LET’S DO THIS!!!

Spartan Race Address:
NEAL FARMS
1000 Murphy Ln
Lebanon, TN

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
Check Wodify in the morning 😜

Friday, October 14, 2022

Kirk

Workout of the Day

A.
Thrusters
Every 75 seconds, for 10 sets:
5-5-4-4-3-3-2-2-1-1

B.
For time:
100 Kettlebell Swings
30 Thrusters
50 Kettlebell Swings
15 Thrusters

Thursday, October 13, 2022

Jiana

Workout of the Day

A.
AMRAP in 9 minutes of:
15c Bike
15 Wall-Balls `

Rest 3

B.
AMRAP in 9 min
12c Ski
12 Toes to Bar

Rest 3

C.
AMRAP in 9 minutes of:
9 Burpees to Target
9 Box Jumps

Rx+ 30/20, UB, clear the box

Wednesday, October 12, 2022

Workout of the Day

A.
Deadlifts & Running
Every 2 minutes, for 16 minutes (8 sets):
150m Run
5-5-4-4-3-3-2-2 Deadlifts

B.
For time:
600m Run
15 Power Cleans
400m Run
10 Power Cleans
200m Run
5 Power Cleans

L1) 135/95 L2) 155/105 L3) 185/130

Rx+ 800/600/400, 225/155

Tuesday, October 11, 2022

The WINNERS! Larry/Colby and Sarah/Rachel. Congrats!

Workout of the Day

A.
Bench Press
Every 2 minutes, perform a set
4-4-4-2-2-2

Start light and build by feel

B.
Every 2 minutes, for 16 minutes (8 rounds):
Complete each for time:
20/15c Row
6 Bench Presses at ~65% of 1RM

Score is total time of each round

Monday, October 10, 2022

The 2022 Forte’s Fittest Team Comp is a wrap. Thank you to all the competitors and judges. Couldn’t be done without you. It was a whole lotta fun….until next year!

Workout of the Day

A.
Leg Day at Forte
For 16 minutes:
Min 1) Box Step-ups
Min 2) Bulgarian Split Squats
Min 3) Walking Lunges
Min 4) Squats

*all exercises will be performed w DBs

B.
“Annie”
50-40-30-20-10 rep rounds of:
Double-Unders
Abmat Butterfly Sit-ups

C.
Optional:
Three rounds:
20/14c Assault Bike
15 Burpees to Target

Friday, October 7, 2022

COMPETITORS: I highly advocate you come to the gym and move your body OR take a a full on rest day. If you decide to move and workout, only workout to the point you’re lightly sweating and breathing somewhat heavily. Nothing grossly intense.Think ZONE . The workout programmed today would be good, even if you decide not to do the entire thing.

A. (repeat)
Zone 2 Training Day

Concept 2 Rower
Assault Bike
Concept 2 Ski-Erg

5 minutes on each
4 minutes on each
3 minutes on each
2 minutes on each
1 minute on each
(45 minutes in total, no rest)

Thursday, October 6, 2022

Dr. Russ & Kav (either they’re flexing really hard, or all those curls they’ve been doing on Saturday mornings are paying off 🤣)

Workout of the Day

A.
Tomorrow, we are doing a workout with these lovely exercises:
Rowing
Muscle-ups
Devil Presses
Wall-Walks
SandBag Cleans

Wednesday, October 5, 2022

Silvia

Workout of the Day

A.
Forte’s Fittest Clean Complex
20 minutes to establish a heavy complex of:
1 Squat Clean + 2 Hang Squat Cleans + 3 Front Squats

Masters: consider doing all the cleans as power variations instead

B.
AMRAP in 10 minutes of:
1 Clean Complex*
30 Double-unders

*This clean complex is:
2 power cleans + 2 hang power cleans + 2 front squats

NOTE: both of these complexes are to be done without dropping the bar. No quick singles on any of the cleans.