Be the best version of yourself.
“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
“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
#ForgedByFerrara
*I use this watch for all of my running, swimming, biking and rowing workouts ^ It is amazing.
“One of the rules of caution is not to be too cautious.”
– Bahya ibn Paquda
Find a trail to hike or bike. Find a lake to swim or kayak. Enjoy the outdoors and use your fitness.
#ForgedByFerrara
“Wisdom is better than strength. And a wise man is better than a strong man.”
-Book of Wisdom 6:1
75 Medball Squat Cleans (30 lbs)
50 Burpees over Wall Ball (facing Wall Ball)
25 Uphill Sprints carrying Medball (30 lb)
#ForgedByFerrara
“Nobody ever got fit, or even close, through a combination of long slow aerobics and bodybuilding routines.” -Greg Glassman
Find a trail to hike or bike.
#ForgedByFerrara
“One shouldn’t be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it.” -Olympic Gold Medallist Oskana Baiul
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
“The quality of a person’s life is in direct proportion to their commitment to excellence.” -Vince Lombardi
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
“To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors.” -Al Oerter – 4 Time Olympic Gold Medalist in Discus
4 rounds for time:
800m run
20 yard Handstand walk
#ForgedByFerrara
“Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind.” -Plato
100 Double Unders
10 Parallette HSPU
– Rest 100 seconds
90 Double Unders
9 Parallette HSPU
-Rest 90 Seconds
80 Double Unders
8 Parallette HSPU
-Rest 80 Seconds
70 Double Unders
7 Parallette HSPU
-Rest 70 Seconds
60 Double Unders
6 Parallette HSPU
-Rest 60 Seconds
50 Double Unders
5 Parallette HSPU
-Rest 50 Seconds
40 Double Unders
4 Parallette HSPU
-Rest 40 Seconds
30 Double Unders
3 Parallette HSPU
-Rest 30 Seconds
20 Double Unders
2 Parallette HSPU
-Rest 20 Seconds
10 Double Unders
1 Parallette HSPU
#ForgedByFerrara
