“Catch on fire with enthusiasm and people will come for miles to watch you
burn.” -John Wesley
7 rounds, 2 mins each of:
25 Row Calories Max reps in time remaining, Jerk, 205 lbs (From floor)
There is no rest between rounds.
#ForgedByFerrara
Tag: fitness
Smooth as Tennessee Whiskey
“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
Dancing in the Dark
“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
Summertime Sadness
“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
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Blue Bear
10 Min Amrap:
Kettlebell Swings 70lbs
Burpees
1,1,2,2,3,3,4,4,5,5,6,6,7,7,8,8,9,9,10,10 etc…
#ForgedByFerrara
Strongman’s Delight
“Concentration is why some athletes are better than others……
You develop that concentration in training. You can’t be
lackadaisical in training and concentrate in a meet.” – Edwin Moses
20 Minute EMOM:
Odd- 1 Minute Sandbag Hold (150 lbs)-bear hug position
Even- 1 Min Rest
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Kay
“I will prepare and some day my chance will come.” -Abe Lincoln
15 min amrap:
21 ab-mat situps
14 one arm dumbbell push jerks (7 each arm, 50 lbs)
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Jackie
1000m Row
50 Barbell Thrusters 45lbs
30 Pullups
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Mercy
“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
Aerobic Capacity Row
“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.
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