Featured

Without You

Row 30 Minutes of max meters*

*Perform 10×15 sec fast surges (Fast surges @ 2k PR/500m pace) and 10×7 sec max effort sprints within the 30 minute aerobic threshold row.

-Overall pace should be :25-:30 slower per 500m than your 2k PR pace. For example if you row a 1:40/500m 2k pace then you should strive to hold 2:05-2:10 pace for this workout (not counting the fast surges or sprints)

#ForgedByFerrara

Featured

Moscow Mule

20 Min Amrap:

*500m Ski Erg

*10 Dumbbell Hang Clean and Jerks (50 lbs)

(*Increase Ski Erg by 100m every round and increase Dumbbell Hang Clean and Jerks by 2 every round)

-Alternate hands half way through each set of dumbbell

Round 1- 500m, 10

Round 2- 600m, 12

Round 3- 700m, 14

Etc…

#ForgedByFerrara

Featured

Endure

50 Double Unders

21 Kettlebell Swings @ 70 lbs

50 Double Unders

18 Kettlebell Swings @ 70 lbs

50 Double Unders

15 Kettlebell Swings @ 70 lbs

50 Double Unders

12 Kettlebell Swings @ 70 lbs

50 Double Unders

9 Kettlebell Swings @ 70 lbs

50 Double Unders

6 Kettlebell Swings @ 70 lbs

50 Double Unders

3 Kettlebell Swings @ 70 lbs

50 Double Unders

#ForgedByFerrara

Featured

Gino

Partner WOD

5 rounds for time:

200m run

15 GHD Situps

15 HSPU

Partner 1 completes run while partner 2 rests, then partner 2 completes the run while partner 1 rests

Then partner 1 completes GHD situps while partner 2 rests, then partner 2 completes GHD situps while partner 1 rests

Then partner 1 completes HSPU while partner 2 rests, then partner 2 completes HSPU while partner 1 rests

#ForgedByFerrara

Featured

Fall Apart

Go to a football field then complete:

50 lbs db snatches for HALF the reps of the 10,20,30,40,50,40,30,20,10 yard line

So 5,10,15,20,25,20,15,10,5 db snatch at each of the above yard line marks

After each set shuttle sprint back to the beginning endzone back to the dumbbell and move the dumbbell forward in a one-arm overhead position until next 10 yard line and repeat same process until you complete the entire football field

For example, at the start:

5 db snatch, 20 yard shuttle-10 there and back (@10 yard line)

10 db snatch, 40 yard suttle-20 there and back (@20 yard line)

Etc….. until last set is

5 db snatch, 200 yard shuttle (completed at opposite endzone from where you started)

#ForgedByFerrara

Featured

Wake Me Up

As fast as possible:

On the 0:00

20 cal bike erg

10 sandbag cleans 150

On the 6:00

10 sandbag cleans 150

20 cal bike erg

On the 12:00

20 cal bike erg

10 sandbag cleans 150

On the 18:00

10 sandbag cleans 150

20 cal bike erg

#ForgedByFerrara

Featured

Lost and Confused

For time:

10 Clean and Jerks 135 lbs

10 cal row

9 Clean and Jerks 135 lbs

10 cal row

8 Clean and Jerks 135 lbs

10 cal row

7 Clean and Jerks 135 lbs

10 cal row

6 Clean and Jerks 135 lbs

10 cal row

5 Clean and Jerks 135 lbs

10 cal row

4 Clean and Jerks 135 lbs

10 cal row

3 Clean and Jerks 135 lbs

10 cal row

2 Clean and Jerks 135 lbs

10 cal row

1 Clean and Jerk 135 lbs

10 cal row

#ForgedByFerrara #ForgedNotBroken