Workout of the Day

Wednesday WOD 5/25/22

Forge Fitness – WOD

View Public Whiteboard

Strength

Sumo Deadlift (10RM)

Workout

Metcon (3 Rounds for time)

3 Sets: On a 7 Min Clock

2 Min AMRAP:

Burpee Box Jump Overs 24/20″

-into-

9-6-3

Power Cleans 135/95#

Pullups

Rest the remainder

Rx+ 185/125#, chest to bar

Tuesday WOD 5/24/22

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

33 min AMRAP:

60 Double Unders

15 TTB

30 Wall Balls 20/14#

15 Cal Bike

30 Dual DB STO 50/35#

Modifications:

– 1:1 singles

– toes to rings, supine toes to rig

– lighter weight

Friday WOD 5/20/22

Forge Fitness – WOD

View Public Whiteboard

Strength

Back Squat (1 RM)

Workout

Metcon (Time)

For Time:

30 Dual DB Front Squats 50/35#

7 Wall Walks

30 Dual DB Front Rack Lunges

7 Wall Walks

30 Dual DB Deadlifts

Rx+ 75 Ft HS Walk, Pistols

Thursday WOD 5/19/22

Forge Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets:

6 Hinge Row

6/6 Single Leg Glute Bridge

12 Banded Lat Pull Downs

:30 sec plate pinch hold

Skill

Warm-up (No Measure)

Rope Climb Progressions:

Strength:

5 Bridge Rope Pulls to Standing

3/3 Seated Rope Pullups

5/5 Hanging Rope Knee Raises

Skill:

Seated Hook Grabs ( j hook)

Box Hook Swings

Standing Hands up Grab

Rope Knee Pulls

Practice Moving up the rope

Workout

Metcon (Time)

5 RFT

5 ST0 115/75#

10 Pullups

Rx + 155/105#, 15 C2B

Modifications:

– ring rows, jumping pullups

Wednesday WOD 5/18/22

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Reps)

3 min AMRAP:

12/10 Cal Bike

Max Wall Balls 20/14#

Rest 2 min

3 min AMRAP:

12/10 Cal Bike

Max Alternating KB Snatch 53/35#

Rest 2 min

6 Min AMRAP:

12/10 Cal Bike

Max Meter Run

Rest 2 min

3 Min AMRAP:

12/10 Cal Bike

Max KB Swings 53/35#

Rest 2 min

3 Min AMRAP:

12/10 Cal Bike

Max Wall Balls

Tuesday WOD 5/17/22

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (4 Rounds for time)

Every 7 min x 4 Sets:

30/24 Cal Row

12 BBJO 24/20″

18 TTB

Modifications:

– step overs

– toes to rings, supine toes to rig

Monday WOD 5/16/22

Forge Fitness – WOD

View Public Whiteboard

Strength

Squat Clean and Jerk (1 RM)

Workout

Metcon (AMRAP – Reps)

5 min AMRAP:

5 Thrusters 95/65#

30 Double Unders

Rest 2 min

5 Min AMRAP:

5 Hang Squat Cleans 135/95#

30 Double Unders

Modifications:

– lighter weight

– 1:1 plate hops

WORKOUT OF THE DAY