Odd- 20 air squats
Even- 15 box jumps 24”
(rest 5 minutes)
5 minute emom:
15 burpees
#ForgedByFerrara
Outliers
Odd- 20 air squats
Even- 15 box jumps 24”
(rest 5 minutes)
5 minute emom:
15 burpees
#ForgedByFerrara
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
