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Lionhearted

6 sets, rest 2:00 between sets

5 trap bar deadlifts @ 225/155 lbs

50ft carry

5 trap deadlifts

50 ft carry

5 trap deadlifts

50 ft carry

5 trap deadlifts

*Try to go unbroken each set

-Workout from Coach Liv, aka LivLionheart

🦁

#ForgedByFerrara

#LivLionheart

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The Grey

Once more into the fray…

Into the last good fight I’ll ever know…

Live and die on this day…

Live and die on this day…

100-80-60-40-20

Double Unders

25-20-15-10-5

Toes to bar

#ForgedByFerrara

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Aerobic Capacity

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Rest for 00:03:00

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Finished

2x2000m: (Alternating 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow). No rest b/t reps. 3 minute rest b/t 2000m intervals
*Workout from Chris Hinshaw
#ForgedByFerrara
#BuildTheEngine
#Aerobic Capacity
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Aerobic Capacity

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 5:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

*Workout from Chris Hinshaw

#ForgedByFerrara

#AerobicCapacity

#BuildTheEngine

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Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara

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Surge

*30 Mins Continuous Assault Bike, Rower, or Ski Erg

Each set contains sprints within the minute, then continuous active recovery pace:

Surge EMOM

Min 1- :02 fast surge

Min 2- :04 fast surge

Min 3- :06 fast surge

.

.

.

.

Min 15- :30 sec surge

.

.

.

Min 29- :04 sec surge

Min 30- :02 sec surge

Pattern goes up by 2 secs until 15 minute mark (:30 secs) then back down to 2 secs

#ForgedByFerrara

#BeTheBestMe

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Whatever It Is

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I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear -Nelson Mandela

8 sets of 8 front squats at 200 lbs (60%)

-rest 1:30 between sets

#ForgedByFerrara

#BeTheBestMe

 

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Jello

5 rounds (without rest):

20 sec bent over row (fast)

20 sec upright static hold (90 degrees with plate)

20 sec bent over row (slow)

45 lbs plate

Goal: Resist that overwhelming urge to quit while that fatigue builds from round to round.

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Hurricane

In a 3 min window,

12 db squat snatch 70 lbs

14 burpees

Then max strict pullups

-Rest 3 min

In a 3 min window,

14 burpees

10 strict pullups

Then max db squat snatch 70 lbs

-Rest 3 min

In a 3 min window,

10 strict pullups

12 db squat snatch 70 lbs

Then max burpees

#ForgedByFerrara

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Aerobic Capacity

Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42
Rest for 00:01:00
Run 200 Meter for 00:00:42

Rest for 00:03:00

Run 300 Meter for 00:01:03
Rest for 00:01:00
Run 300 Meter for 00:01:03
Rest for 00:01:00
Run 300 Meter for 00:01:03

Rest for 00:03:00

Run 400 Meter for 00:01:24
Rest for 00:01:00
Run 400 Meter for 00:01:24

Finished

#BuildTheEngine
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The Way I Talk

It sounds a little bit like my daddy
I don’t cuss around my mama
Got some words you’ve never heard
‘Less you come from down yonder
The man upstairs gets it
So I ain’t tryna fix it
No I can’t hide it
I don’t fight it, I just roll with it
Oh, kinda slow like the Mississippi rolls
It’s the only way I know
Man it ain’t my fault
I just live the way I talk

🤷🏻‍♂️

10 x 500m with 2 min rest between sets

Try to hold same pace throughout

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19.5

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Time- 14:53

Mentally I was not fully into this but glad I got it over with. 2019 Open Season is over, thank god!

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Dear Basketball

Dear Basketball,

From the moment
I started rolling my dad’s tube socks
And shooting imaginary
Game-winning shots
In the Great Western Forum
I knew one thing was real:

I fell in love with you.

A love so deep I gave you my all —
From my mind & body
To my spirit & soul.

As a six-year-old boy
Deeply in love with you
I never saw the end of the tunnel.
I only saw myself
Running out of one.

And so I ran.
I ran up and down every court
After every loose ball for you.
You asked for my hustle
I gave you my heart
Because it came with so much more.

I played through the sweat and hurt
Not because challenge called me
But because YOU called me.
I did everything for YOU
Because that’s what you do
When someone makes you feel as
Alive as you’ve made me feel.

You gave a six-year-old boy his Laker dream
And I’ll always love you for it.
But I can’t love you obsessively for much longer.
This season is all I have left to give.
My heart can take the pounding
My mind can handle the grind
But my body knows it’s time to say goodbye.

And that’s OK.
I’m ready to let you go.
I want you to know now
So we both can savor every moment we have left together.
The good and the bad.
We have given each other
All that we have.

And we both know, no matter what I do next
I’ll always be that kid
With the rolled up socks
Garbage can in the corner
:05 seconds on the clock
Ball in my hands.
5 … 4 … 3 … 2 … 1

Love you always,
Kobe

*Apply to any sport you love

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19.4

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lbs, women 65 lbs

Time cap: 12 mins 

Finished in 11:59, first time completing an open workout under the time cap!

#HWPO

#NeverGiveUp

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19.2

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

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17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

*Epic improvements over the years, hell yea 😝

Fueled by #LivLionHeart

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Mayhem

AMRAP 8:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

– Rest 4 mins –

AMRAP 6:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

– Rest 3 minutes –

AMRAP 4:00

3, 3… 6, 6… 9, 9…

Clean and Jerk 135/95
Lateral Burpee over Bar

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Lion’s Den

Every 10 minutes (3 sets) complete with partner:

Set 1: 3 rounds each of: 12/10 cal ski erg, 6 dball 100 lbs clean and jerk

Set 2: 3 rounds each of: 13/11 cal ski erg, 7 dball 100 lbs clean and jerk

Set 3: 3 rounds each of: 14/12 cal ski erg, 8 dball 100 lbs clean and jerk

Fueled by #LivLionHeart

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Talladega

Part 1

Max effort 10 second sprint on rower, find the fastest pace that you reach

Rest 5 minutes

Part 2

3 Rounds:

5 Tuck Jumps

10 Plate Jumps as fast as possible, two feet onto a 10 lbs plate

20 sec sprint on rower at 3 seconds slower pace than fastest pace reached in part 1

1 minute recovery air squats (nice and slow to flush fatigue)

-Rest 1 minute between rounds

*Workout courtesy of Chris Hinshaw

#ForgedByFerrara

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Smooth as Tennessee Whiskey

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“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?

#ForgedByFerrara

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Dancing in the Dark

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“I learned inspiration does not come like a bolt, nor is it kinetic, energetic,
striving, but it comes to us slowly and quietly and all the time, though we
must regularly and every day give it a little chance to start flowing, prime
it with a little solitude and idleness.” – Brenda Ueland

In a 2:30 window:

Complete 10 Dball over shoulder 100 lbs, then max pistols in remaining time.

Continue/repeat 2:30 window until you accumulate 100 pistols.

#ForgedByFerrara

*Time to beat- 9:29

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Summertime Sadness

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“Enjoy the successes that you have, and don’t be too hard on yourself when you don’t do well. Too many times we beat up on ourselves.
Just relax and enjoy it. You’ll do better.” – Patty Sheehan

4 Rounds for time:

100 Double Unders

25 Hand Release Pushups

#ForgedByFerrara

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Mercy

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“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.
Amen.”

-The Serenity Prayer

Buy in: 5 Rope Climbs 15 ft

Then 10 rounds:

35 Double Unders

9 Handstand Pushups

Buy out: 5 Rope Climbs 15 ft

#ForgedByFerrara

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Aerobic Capacity Row

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“The stronger the wind, the stronger the tree.” -Anonymous

5000m row @ 2K pace plus :20-:23 seconds

Rest 8 minutes

5000m row @ 2K pace plus :20-:23 seconds

Back to long and slow this week. For example, if my 500m pace for a 2k is 1:40 I would hold 2:00-2:03 500m pace for this workout. I’m excited to see the results at the end of the program.

#ForgedByFerrara

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I See You

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“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous

5 Rounds:

30 Dumbbell Snatches 50 lbs

15 Burpee Box Jump Overs

-Rest 3 minutes between rounds

#ForgedByFerrara

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Jump Around

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“Something which we think is impossible now will not be impossible in another decade.” -Constance Baker Motley, First Black American Woman Federal Judge

Deck of Cards-Double Unders

Get a deck of cards and every card you flip over, perform that many double unders. Continue until you complete the entire deck of cards.

A=14

K=13

Q=12

J=11

10=10

9=9

8=8

7=7

6=6

5=5

4=4

3=3

2=2

This is 416 Double Unders in total.

#ForgedByFerrara

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Aerobic Capacity Row

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“The important thing is not to stop questioning.” -Albert Einstein

16 Sets of 75m Sprints at Max Effort. Rest as needed between sets to keep the intensity super high!

Last week was long and slow, this week is short and fast. I’m excited to see the results at the end of the program.

#ForgedByFerrara

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Jack

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“The biggest mistake people make in life is not trying to make a living
at doing what they most enjoy.” – Malcomb S. Forbes

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

#ForgedByFerrara

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Ho Hey

IMG_9874

“Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous.”
-Greg Glassman

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

#ForgedByFerrara

barbell-apparel-promo-codes-coupons.png

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Sasquatch

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“The conciousness of self is the greatest hindrance to the proper
execution of all physical action.” – Bruce Lee

With a 20:00 Time Cap

60 Clean and Jerks for Time
Every 4:00 (including the start), complete:
15/12 Calorie Row
10 Toes to Bar

Weight climbs every 20 repetitions.
Weight #1 – 95/65
Weight #2 – 135/95
Weight #3 – 185/135

*Workout is from CompTrain, this is the individual version but they have a team version on their website.

#ForgedByFerrara

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Aerobic Capacity Run

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“I’ve had smarter people around me all my life, but I haven’t run into one yet that
can outwork me. And if they can’t outwork you, then smarts aren’t going to do
them much good. That’s just the way it is. And if you believe that and live by it,
you’d be surprised at how much fun you can have.” – Woody Hayes
4x (3x400m) at 5k pace w/ 30sec rest, 5min b/t sets
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Finished

#ForgedByFerrara

*I use this watch for all of my running, swimming, biking and rowing workouts ^ It is amazing.

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14.3

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“Significantly improve your 400 meter run, two thousand meter row, squat,
dead, bench, pull-up, and dip. Now you are a more formidable being.”
– Greg Glassman

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

#ForgedByFerrara

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Play It Again

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“Nothing noble is done without risk.” -Andre Gide

Stamina Conditioning

20 Min EMOM:

Odd- 10 Power Snatch 75lbs

Even- 10 Burpees over bar (bar facing)

#ForgedByFerrara