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

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

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

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

I See You

img_9891

“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous

5 Rounds:

30 Dumbbell Snatches 50 lbs

15 Burpee Box Jump Overs

-Rest 3 minutes between rounds

#ForgedByFerrara