Forging Elite Fitness in Historic Chester, New York

Back Squat 5-5-5-5-5 reps

Athlete
———
MP 65-95-115
CM 45-55-65
CC 45-55-65
JMJ 115-135-165-185-205
AW 115-135-165-185-165
JR 115-135-165-135-165
KL 65-95-115-135-145
DS 65-95-115-135-145
AJ 95-135-165-185-205
SL 65-65-75-75-75
BK 45-45-45-45-45
JB 95-135-165-185-205
Ewok 65-75-95-95-95
NG 45-65-95-95-95
JS 45-65-95-115-115
RC 45-65-95-115-115
EJ 95-115-135-165-185
BB 45-65-75-75-75
CJ 45-65-75-75-75

Rest day

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Athlete / Modifications
—————————-
SM 9:55 / ring dips, rack pulls, push-ups
CM 7:55
AJ 11:19
KO 11:26
AS 11:49
BS 10:01 (3:11, 7:35)

Four rounds for time of:
Run 400 meters
50 Squats

Athlete Time / Modification
———————————-
PC 12:00
JG 16:00
BS 10:11
MW 14:44
AW 17:04
AS 18:14
JR 22:00
PM 21:02
GM 18:30
BL 18:15 / 3rds 200m, 25 squats
VO 13:43 / 3rds, 25 squats
MG 15:40 / 3rds
AJ 14:46
LC 18:24
KL 18:30
DS 16:26
KD 18:44

For time:
185lb barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

Athlete / Modification
—————————
JG 6:15 / 50lb kb, bench burpees
JMJ 5:00 / 95lbs
PC 6:37 / 115lbs
JR 8:15 / 95lbs
AW 8:15 / 115lbs
JN 5:10 / 45lbs
DS 5:59 / 65lbs
KL 7:35 / 50lbs
Ewok 4:52 / 45lbs
JB 6:45 / 115lbs
BK 5:45 / 45lbs
SL 3:35 / 45 lbs
BB 6:40 / 45lbs
Rocco 5:41 / 30lb dumbells
Jim 7:17 / 95lbs
Big Mark 4:42 / 45lbs
PJ 4:41 / 65lbs
DO 4:28 / 45lbs

Rest day

“Annie”

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

Athletes / Modifications
——————————
BS 6:56 / Rx’d
JN 8:58 / singles 3x

10 DU buy-in each rd
——————————
SPK 10:57
TH 12:38
MF 12:00

“Tommy V”

For time:
115lb Thruster, 21 reps
15 ft rope climb, 12 ascents
115lb Thruster, 15 reps
15 ft rope climb, 9 ascents
115lb Thruster, 9 reps
15 ft rope climb, 6 ascents

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest day