Thursday, February 6, 2020

Workout of the Day

A.
Deadlift
5 x 4 at ~70-80%

After each set: 5 TALL box jumps

B.
AMRAP in 14 minutes of:
18 Kettlebell Swings (53 / 35)
12 Weighted Butterfly Sit-ups (25/15)
18 Box Jump Overs (24 / 20)
12 Weighted Butterfly Sit-ups

Masters: 35/26 kb, 15/10 lb plate, 20/16 in box
Rx+ double KB snatch (35s/26s), 26/22 inch box

Wednesday, February 5, 2020

Noble

Workout of the Day

A.
Ski Intervals
Every 3 minutes, for 15 minutes:
20/15 Calorie Sprint on Ski Erg

B.
For time:
AMRAP in 6 minutes of:
500m/400m Ski
20 Power Snatches
Then, with remaining time:
Max Pull-ups

Rest 3 minutes, then repeat

Rx+ 115/75, bar mu

Tuesday, February 4, 2020

Katie

Workout of the Day

A.
Push Press
5-5-5-5-5
Starting light, increase the weight each set and establish a 5RM

B.
“Scooped”
Last done: 9/17
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders

Masters: 65/45
Rx+ 105/65

C.
Optional:
AMRAP in 8 minutes of:
8 Double Russian KBS (heavy)
8 V-ups
8 Hand Release Push-ups

Monday, February 3, 2020

REMINDER:
Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Workout of the Day

A.
Front Squat
5-5-5-5-5
Starting light and increasing the load each set, build to a 5RM

B.
“Whipper the Chipper”
For time:
50 Wall-Balls (20 / 14)
40m Front Rack Walking Lunges w DBs
30/22 Calories on Assault Bike
20 Devil Presses

Masters: 14/10 lb ball, 25/18 Cals
Rx+ 30/20, 50s/35s OH lunges, 10 ring muscle ups

Saturday, February 1, 2020

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Customize Your Squat Workshop! This is an opportunity for athletes to perfect their squat stance based on body type and mobility. Come check it out at Forte this Saturday (today) at 11 AM!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories Row
5 Minutes Max Kettlebell Swings (53 / 35)
5 Minutes Max 50m sprints
5 Minutes Max Burpee Box Jump Overs (24 / 20)

Rx+ 50s/35s (front rack lunge), 70/53

Friday, January 31, 2020

Which stance is optimal when squatting? Well, it depends. Come figure out why! Tomorrow (Saturday) at 11:00 AM, BeReady PT will be dropping bombs of knowledge regarding YOUR squat.

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds*):
50 Double-unders
10 Handstand Push-ups
5-3-1 Thrusters**

Rounds 1, 2, 3: complete 5 thrusters
Rounds 4, 5, 6: complete 3 thrusters
Rounds 7, 8, 9, 10: complete 1 thruster

*Each round will be scored for time
**Start light and build to a max!

Masters: 40 DU, hand release push-ups
Rx+ 60 DU, strict hspu

Thursday, January 30, 2020

Workout of the Day

A.
Row
5 attempts at establishing your Max Watts

B.
Every minute, for 16 minutes:
1) Pull-ups
2) Row for Calories
3) Box Step-ups w DB
4) Assault Bike for Calories

Rx+ bar muscle-ups 

 

Wednesday, January 29, 2020

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Customize Your Squat Workshop! This is an opportunity for athletes to perfect their squat stance based on body type and mobility. Come check it out at Forte on Saturday at 11 AM!

Workout of the Day

A.
Snatch 
5 sets of 3 at 75%
B.
For time:
21-15-9 rep rounds of:
Power Snatches (100 / 65)
Bar Facing Burpees

Rx+ 125 / 90
Masters: 65 / 45, burpees to a 45 lb plate

Tuesday, January 28, 2020

Workout of the Day

A.
Push Press w Pause
Every 3 minutes, for 12 minutes (4 sets):
5 reps at ~75%

Pause in dip for 3 seconds, pause overhead for 3 seconds

After each set: 16 russian twists w 1 sec pause

B.
AMRAP in 15 minutes of:
7 Jerks
14 Toes to Bar
21 Box Jump Overs (24 / 20)

Rest exactly 60 seconds after each round

Masters: 20/16
Rx+ 185/120

Monday, January 27, 2020

REMINDERs:
1) Super Bowl Sunday Party at the Gym! Bring yourself, a friend(s), a side of your choice, and let’s watch the game!
2) Blood Drive is February 17 from 2-7PM. Save 1-3 lives by donating just 16 ounces of you hot & healthy red blood!

Workout of the Day

A.
Pause Front Squats
Every 4 minutes, for 12 minutes (3 sets):
5 reps at ~75% (or 5-20lbs heavier than last week)

After each set: 16 split squats (8 each leg)

B.
For time:
300m Run
30 Wall-Balls (20 / 14)*
15 Power Cleans
300m Run
21 Wall-Balls
12 Power Cleans
300m Run
12 Wall-Balls
9 Power Cleans

*any break in a set of wall-balls results in a 100m run penalty

Masters: 14/10 lb ball
Rx+ unbroken at 30/20, 205/145 in multiples of 3, an extra 300m run after the 9 PC