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

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.

REM

“Even the strongest have their moments of fatigue.” -Friedrich Nietzsche

Partner WOD

5 Sets, alternate after one full round:

15 Cal Assault Bike

10 Burpees

All out sprint, goal is under a minute each round. Partner 1 completes full round then partner 2 completes full round, repeat for 5 rounds total.

#ForgedByFerrara

Doppio

“If you believe in yourself, have dedication and pride and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” -Paul Bryant

Alternating Tabata x 8 Minutes:

Push Jerks 115 lbs

Toes to Bar

Intervals alternate back and forth. 20 seconds of Push Jerks, 10 seconds of rest. 20 seconds of Toes to Bar, 10 seconds of rest. Repeat for 16 sets in total, 8 rounds of each.

#ForgedByFerrara