Forge Fitness – WODView Public WhiteboardStrengthClean (Heavy Single ( 10-12 min) * rest as need btw sets)Metcon (AMRAP – Reps) Kang the Conqueror 15:00 AMRAP: 5-4-3-2-1 Strict Pull Up (overhand grip) Dumbbell Step Over (2x 50/35 to 24/20”) Target Reps:...
Forge Fitness – WODView Public WhiteboardWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint...
Forge Fitness – WODView Public WhiteboardWorkout (10 Rounds for time) Ghost Pepper 10 sets: 10 Deadlifts (135/95) 10 Push ups 8x25ft Shuttle Run -Rest 2 minutes between sets- Target time each set: sub 1:15 Time cap each set: 2...
Forge Fitness – WODView Public WhiteboardSkills and Drills (Checkmark)Week 2: Ring Muscle-up Progression Advance: 5 sets: 5 Jump to the Top of the Ring + 3-second Descent – rest 1 minute between sets – Intermediate: 5 sets: 3 Jump to Top of the Ring...