Mayhem Affiliate 03/28/2023

Mar 27, 2023 | W.O.D.

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:...

Mayhem Affiliate 03/27/2023

Mar 26, 2023 | W.O.D.

Forge Fitness – WODView Public WhiteboardStrengthSquat Snatch (Heavy Single (10-12 min) *rest as need between sets)Workout (AMRAP – Rounds and Reps) Quantumania 14:00 AMRAP 4 Burpees to 12-inch target 6 Alternating Dumbbell Snatch (70/50) 8 Wall Balls...

Mayhem Affiliate 03/26/2023

Mar 25, 2023 | W.O.D.

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...

Mayhem Affiliate 03/25/2023

Mar 24, 2023 | W.O.D.

Forge Fitness – WODView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Hip Halo Warmup -into- 3 sets (10 minutes) 10 Kip Swings 5 Front Squats (empty bar) 5 Push Press (empty bar) 20...

Mayhem Affiliate 03/24/2023

Mar 23, 2023 | W.O.D.

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...

Mayhem Affiliate 03/23/2023

Mar 22, 2023 | W.O.D.

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...