Workout of the Day

Thursday WOD 9/24/20

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap:

1000m Row

30 Wall balls 20/14#

20 Burpee box jump overs 24/20″

10 Dual DB hang clean and jerks 35/20#

Rx + 50/35#

Wednesday WOD 9/23/20

Forge Fitness – WOD

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Strength

Squat Clean and Jerk (E2MOM x 4 sets)

Set 1: 4 Cleans + 1 Jerk @ 75%

Set 2: 3 Cleans + 1 Jerk @ 80%

Set 3: 3 Cleans + 1 Jerk @ 80%

Set 4: 2 Cleans+ 1 Jerk @ 85%

Workout

Metcon (Time)

3 RFT

12 Thrusters 95/65#

400m Run

16 TTB

Rx + 135/95#

Modifications:

– 200m run, 800m bike erg

– Knee raises, straight leg situps

Tuesday WOD 9/22/20

Forge Fitness – WOD

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Skill

Warm-up (No Measure)

3 Sets:

1- 100ft Farmers Carry

2- 6/6 Alternating Pistols

3-6 KB Dual Russian Swings
– athlete may perform pistols to a box or band

– athlete chooses weight

Workout

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

1 Wall Walk

200m Run

3/3 Hang KB snatch 53/35#

4/4 KB Floor Press 53/35#

Rx + 70/53#

Modifications:

– :20 sec plank hold, :20 sec wall hold

– 400m bike erg

– lighter kb

Monday WOD 9/21/20

Forge Fitness – WOD

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Strength

Back Squat (15 min: 5 x 5 Reps @ 70%)

– level load

Workout

Metcon (Time)

4 RFT

8 DB Step Ups 24/20″, 50/35#

8 Chest to bar pullups

32 Double unders

8 Chest to bar pullups

Modifications:

– lighter db

– pullups, db single arm row

– 2:1 single unders
– 1 DB, may hold any way

Saturday WOD 9/19/20

Forge Fitness – WOD

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Partner WOD

Metcon (Time)

Alternating Rounds:

250m Row

10 DB Movement*

– into –

2000m Row

* Divided however

DB Movements:

R1/ R4: Alternating snatches 35/20#

R2/ R5: Single arm thruster

R3/ R6: Single arm hang squat cleans

Rx+ 50/35#
– Athlete A: 250m row + 10 snatches

– Athlete B: 250m row + 10 snatches

– Athlete A: 250m Row + 10 thrusters

– Athlete B: 250m Row + 10 thrusters

– Athlete A: 250m Row + 10 HSC

– Athlete B: 250m Row + 10 HSC

* repeat this entire pattern -R 4,5,6

Friday WOD 9/18/20

Forge Fitness – WOD

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Strength

Paused Front Squat (6 x 1 Rep @ 85%)

* pause 2 seconds at the bottom of each rep

Workout

Metcon (Time)

For Time:

2 Hang squat clean 95/65#

4 Front rack lunges

6 Burpees

3 Hang squat cleans

6 Front rack lunges

9 Burpees

4 Hang squat cleans

8 Front Rack lunges

12 Burpees

5 Hang squat cleans

10 Front rack lunges

15 Burpees

6 Hang squat cleans

12 Front rack lunges

18 Burpees

Rx+ 135/95#

Thursday WOD 9/17/20

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP:

400m run

10 Shoulder to overhead 135/95#

400m Run

20 HSPU

400m Run

30 Box Jump Overs 24/20″

Modifications:

– lighter weight

– deficit pushups

Wednesday WOD 9/16/20

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

16-12-8-4-2

Pistols

Ring Dips

KB Swings 53/35#

* Accumulate 18 Rope climbs *

Modifications:

– goblet split leg squats

– oh tri ext

– strict pullups
* athletes may complete the rope climbs however they choose.

Tuesday WOD 9/15/20

Forge Fitness – WOD

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Strength

Squat Snatch (E2MOM: 4 x 3 Reps @ 75%)

Workout

Metcon (AMRAP – Reps)

5 min AMRAP:

35 Double unders

10 Hang power snatch 95/65#

-into-

5 min AMRAP:

35 Double unders

10 Lateral burpees over the bar

Modifications:

– 2:1 Singles

– lighter weight

Monday WOD 9/14/20

Forge Fitness – WOD

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Strength

Sumo Deadlift (1RM)

Workout

Metcon (Time)

10RFT:

3 SDHP 155/105#

6 TTB

9 WB 20/14#

Modifications:

– lighter weight

– hanging knee raises; cross body v ups

WORKOUT OF THE DAY