Aerobic Capacity Run
3 sets:
400m run
rest :45
400m run
rest :45
400m run
rest :45
400m run
-rest 4 mins between sets
#ForgedByFerrara
Aerobic Capacity
Aerobic Capacity Run
3 sets:
800m moderate
-rest 2 mins
400m fast
-rest 4 mins
#ForgedByFerrara
#AerobicCapacity
Watermelon Sugar
5 rounds:
20 cal bike
20 toes to bar
#ForgedByFerrara
Aerobic Capacity
Aerobic Capacity Run
1000m mod
500m fast
700m mod
300m faster
600m fast
200m fastest
*4:00 rest between all reps
#ForgedByFerrara
#AerobicCapacity
#MayhemAthlete
Good Things
3 sets (1 set every 10 mins):
15-12-9
Row Cals
Lateral Burpees Over Rower
#ForgedByFerrara
#MayhemAthlete
Rest Day
Rest day.
#ForgedByFerrara
Aerobic Capacity
Part 1- Aerobic Capacity
5 rounds:
400m run fast
200m run easy
200m run fast
-2 min rest
Part 2
Handstand walk practice
#ForgedByFerrara
Go Flex
20 Min EMOM:
Odd: 6 sandbag cleans 150lbs
Even: 10 strict hspu
#ForgedByFerrara
Max Strict Handstand Pushups
Max set of strict handstand pushups:
36 reps, PR
40 I’m comin for ya! 😈
#ForgedByFerrara
#HWPO
#PursuitOfVirtuosity
Liv Challenge
Every 2 mins for 15 sets:
10 cal row
10 db alternating double hang clean/snatch
10 v-ups
#ForgedByFerrara
Active Recovery
20 minutes AMRAP (Easy active recovery pace)
10 cal row
10 cal bike
-keep alternating for 20 mins
#ForgedByFerrara
#MayhemAthlete
Murph
Murph 🇺🇸
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
(With a 20/14 weight vest)
#Merica
#ForgedByFerrara
#Murph
Aerobic Capacity
#ForgedByFerrara
#MayhemAthlete Bignastics
#ForgedByFerrara
#MayhemAthlete
Hung Up On You
The body achieves what the mind believes.
12-10-8-6-4-2
Sandbag Cleans @ 150 lbs
DB Bench @ 70 lbs (each arm)
#ForgedByFerrara
#MayhemAthlete
#Gnarly
Aerobic Capacity
Assault Bike
#ForgedByFerrara
Murph Prep
10 minute emom:
5 pullups
10 pushups
15 airsquats
(All with weighted vest 20/14)
#ForgedByFerrara
#Merica
Shotgun Rider
12 minute AMRAP:
32 stepback lunges 50/35
16 pushups
8 strict pullups
-Rest 4 minutes
REPEAT
#ForgedByFerrara
🍑
Happy Mother’s Day
To the woman with a smile that understands and believes in you just as you would like to be understood and believed in.
Happy Mother’s Day Mom 🦊😘
Fortitude
EMOM x 30 mins:
Odd-15 cal row
Even-15 burpees
😤😤😤
#ForgedByFerrara
Cinco de Mayo
“If opportunity doesn’t knock, build a door.”
7 minute amrap:
3,3,6,6,9,9,12,12 etc.
Toes to bar
Strict handstand pushups
#ForgedByFerrara
This Town
For time:
25 legless rope climbs
#ForgedByFerrara
Come Back Song
“If you’re not having fun, you’re doing something wrong.”
Conditioning
Row 2,500m @ 2k plus :15-:20 (mod pace)
-Rest 3 mins
Then 4 sets:
5x250m @ fast pace (2k pace or slightly faster)
-Rest 1 min between reps
-Rest 2 mins between sets
#ForgedByFerrara
King Arthur
“Be thankful for what you are now, and keep fighting for what you want to be tomorrow.”
20 min amrap:
50 box jumps (24″/20″)
50 burpees
50 alternate dumbbell hang clean and jerk (50/35)
50 situps
#ForgedByFerrara
Whole Damn Thing
For time:
25 burpee box get overs (48″)
25 dball over shoulder (100lbs)
25 cal bike
25 dball over shoulder (100lbs)
25 burpee box get overs (48″)
#ForgedByFerrara
The Last Dance
6 min amrap:
2,2,4,4,6,6,8,8,10,10 etc….
Ground to overhead with 45lbs plate
Burpees to plate
#ForgedByFerrara
Hero/Villain
“Channel the villain. Unleash the hero.”
15 cal row (before each set)
10-1 parallette handstand pushups
#ForgedByFerrara
Lovin’ Lately
Truth is ever to be found in simplicity, and not in the multiplicity and confusion of things. -Sir Isaac Newton
10 rounds:
100 feet sprint
1 legless rope climb
#ForgedByFerrara
Liv Challenge
20:00 time cap
Work :30, rest :30
Complete 150 reps of:
One hang snatch into one-arm db thruster
Alternate hands after each full rep
Can only work first :30 of each minute
Try to complete before 20 mins
Guys 50/Girls 35 lbs db
#ForgedByFerrara
Novothor
Outliers
Odd- 20 air squats
Even- 15 box jumps 24”
(rest 5 minutes)
5 minute emom:
15 burpees
#ForgedByFerrara
Cadet Kelly
5 sets:
750m at moderate pace
250m at fast pace
500m at easy pace
No rest b/t sets
#ForgedByFerrara
30
30
I’m grateful for those who believed in me
And thankful for those that pushed me away
I’m grateful for those who took a chance on me
And thankful for those that got in my way
Because each and every one of you has forged me
Into the man that I am today
-Anthony Ferrara
Good Vibes Only
5 sets (each)
20 kettlebell swings 70lbs
20 ab mat situps
(You go, I go style)
-Rest 5 minutes, then
5×10 unbroken strict chin ups
#ForgedByFerrara
Wheresoever you go, go with all your heart.
Confucius
Details
60 air squats
30 cal bike
-Rest 3 mins between sets
(Make each set hurt!)
I Love My Country
1-3 cal row
2-3 pushups
3-6 cal row
4- 6 pushups
5- 9 cal row
6- 9 pushups
etc…go up 3 for each
#ForgedByFerrara
Best Shot
If I have seen farther than others, it is because I was standing on the shoulders of giants.
Sir Isaac Newton
Max time d-ball hold: 100 lbs
#ForgedByFerrara
Thick N’ Quick
20 cal row
20 axel bar push jerk
-Rest 1 min between sets
Aerobic Capacity
Assault Bike
5 sets:
2 mins moderate
1 min easy
1 min fast
1 min easy
(1 min rest after each set)
#ForgedByFerrara
Neighbor Aber
Assault Bike
5min at easy pace,
3min at moderate pace,
4min at easy pace,
2min at fast pace,
3min at easy pace,
1min at faster pace,
2min at easy pace,
30sec at fastest pace
w/ 1min rest b/t all reps
#ForgedByFerrara
That Old Truck
10 rounds:
6 strict pullups
12 pushups
#ForgedByFerrara
Mamba Forever
Damn, this is a tough pill to swallow. I might not have ever met you but you have inspired me more than you can ever imagine. The 4am wake ups, the constant pursuit of perfection, the relentless work ethic and the cold-blooded mamba mentality can all be traced back to you. Thank you for everything Kobe, you made me a better person and this world a better place. The Mamba Mentality will always be carried in my heart.
Sincerely,
Ant
