Basic everyday WODs.
A.
Every 6 minutes, for 30 minutes (5 rounds):
400m run
20 handstand push-ups
Scaling options: sub with push-ups, or cut the reps/reduce range of motion so you get about 90+ seconds of rest each round
Rx+ every 5 minutes (6 rounds)
A.
Ab/Midline/Six Pack Day
Five sets of:
40 second push-up plank
30 russian twists (15 each side weighted or unweighted – you decide!)
20 butterfly sit-ups
rest 1-2 minutes after each set and scale the reps back as needed
B.
AMRAP in 15 minutes of:
60 jumping jacks (touch overhead & behind low back)
30 reverse lunges
15 dips*
*feel free to do bench dips, or set up two taller stools or tables and do the dips in between them. Use a bar, rings, or whatever else you think might work!
Please reach out with any questions!
A.
Arm Day at Forte!
Five sets of:
20-30 push-ups
After each set:
20-30 bicep curls (each arm)*
*Moderate to light load. Use a water jug or laundry detergent container if you don’t have weights. Should be able to do the reps unbroken.
Rx+ hand release push-ups and 30 reps of each
B.
“Eagle Claw” – compare to you score from 4/23/20
AMRAP in 12 minutes of:
10 Burpees
25 Double-unders* or 50 singles
*Don’t have a jump rope?
Email me and we will schedule a time for you to come to the gym and grab one.
In the meantime, consider doing Double-Taps or Jumping Jacks
Hello Errbody!
It’s been a very tough weekend. On Friday, just five days after I took the risk of re-opening, I was visited by the Health Department telling us they were responding to a complaint they received about us running classes. They didn’t have any evidence their complaint was true, but they rudely issued me a warning anyway and told me they’d be back to write me citations if they get another complaint.
I truly thought we were going to “get away with it” because what were we getting away with? Here I am, supposedly “breaking the law” for making people healthy and teaching group fitness. Is this real life? 10 minutes on 65 South it appears to be the real world. This does not.
If I’m being honest, I do not know what this will mean for my gym.
I might open anyways, clearly risking but expecting the inevitable citation from the Health Department.
I might loan out equipment again.
I might set days and times to meet at parks to workout.
As soon as we figure out what we will do, I will be sure to email ya’ll.
Thanks for your support throughout this,
Evan
A.
Leg Day
Five sets of:
20 Bulgarian Split Squats (10 right, then 10 left)
20 Box Step-ups (10 right, then 10 left – use an object knee height or higher)
Rest 60-90 seconds after each set
If you’d like it to be more challenging, add an external load (back pack, dumbbell, kettlebell, etc),
but that external load is definitely not needed.
B.
10 rounds of:
200m run
20 sit-ups
20 air squats
Emily
A.
Every 6 minutes, for 30 minutes (5 rounds):
200m Run
15/11 Calories on Assault Bike
10 Thrusters
Each round will be scored for time
Max!
A.
AMRAP in 12 minutes of:
16/12 calories on rower
16 db snatches (8 each arm, not alternating)
Rest 8 minutes, then:
B.
AMRAP in 12 minutes of:
16/12 calories on ski erg
16 oh lunges w db (8 each leg/arm, not alternating)
Sisak
A.
Deadlift
5 x 5 at 55-65%
No dropping and come to a dead stop on the floor (no touch and go)
After each set: 10 box jumps
Use a height you normally would in a workout, but when you jump, attempt to move your center of mass as high as possible by landing with your legs and hips as extended as possible.
B.
AMRAP in 15 minutes of:
5 power cleans
7 burpee box jumps
9 toes to bar
rest exactly 1 minute after each round
Typically we do Fran on Cinqo De Mayo, but something told me we should wait a few weeks. You are welcome.
A.
Push Press
5 x 5 at 55-65%
Complete all sets at same load
After each set: 20-30 abmat butterfly sit-ups
B.
Complete for time:
10-8-6-4-2 strict handstand push-ups
20 kettlebell swings
100-80-60-40-20 double-unders
Masters: 15-12-9-6-3 hand release push-ups
A.
Front Squat
5 x 5 at 60-65%
After each set: 10 split squats (5 each leg w DBs)
B.
Three rounds of:
400m Run
21 Wall-Balls
12 Pull-ups
A.
For total time:
1600m (1 mile) Run
Rest 5 minutes
Run 1200m
Rest 4 minutes
800m Run
Rest 3 minutes
Run 400m
Rest 2 minutes
Run 200m
B.
As fast as possible:
Accumulate 5 minutes in a forearm plank position