Featured

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

Featured

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

Featured

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
Featured

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

Featured

Don’t Fall

*30 Ring Muscle Ups for time:

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

#ForgedByFerrara

Featured

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

Featured

Whatever It Is

img_6538

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

 

Featured

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.

Featured

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

Featured

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
Featured

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

Featured

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!

Featured

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

Featured

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

Featured

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.

Featured

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

Featured

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

Featured

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

Featured

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

Featured

Smooth as Tennessee Whiskey

img_3196

“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

Featured

Dancing in the Dark

21248276_523999744603872_5489696918370512414_o

“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

Featured

Summertime Sadness

img_9874

“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

Featured

Mercy

1493317_10201187278988467_249051542_o copy

“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

Featured

Aerobic Capacity Row

img_6919

“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