Workout of the Day

Tuesday WOD 6/22/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

8 Min AMRAP:

24 Double unders

12 Chest to Bar

32 Double unders

16 TTB

Rest 2 min

5 min AMRAP:

18 Double unders

9 Chest to Bar

26 Double unders

13 TTB

Rest 2 min

3 Min AMRAP:

12 Double unders

6 Chest to bar

20 Double unders

10 TTB

Modifications:

– 1:1 plate hops

– pullups, ring rows

– hanging knee raises, v ups

Monday WOD 6/21/21

Forge Fitness – WOD

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Strength

Back Squat (1RM)

Workout

Metcon (AMRAP – Reps)

3 min AMRAP:

400m Run

Max rep box jump overs 24/20″

Rest 1 min

3 min AMRAP

400m Run

Max rep box step overs 50/35#

Rest 1 min

3 Min AMRAP:

400m Run

Max rep burpee deadlift step ups

Friday WOD 6/18/21

Forge Fitness – WOD

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Strength

Split Stance Strict Press (1RM)

Workout

Metcon (AMRAP – Reps)

16 min EMOM:

1- 10 Floor press 96/65#

2- :40 sec max rep chest to bar

3- 10 Bent over row

4- :40 sec max rep chest to bar

Modifications:

– lighter weight

– pullups, ring rows

Thursday WOD 6/17/21

Forge Fitness – WOD

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Workout

Vulcan (Time)

For Time:

200 double unders

100 DB snatches 50/ 35#

50 burpee box jump overs 24/20″

Scaled Option:

200 single unders

75 DB snatch 35/25#

30 burpee box step overs 24/20″

Wednesday WOD 6/16/21

Forge Fitness – WOD

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Strength

Front Squat ( 7 x 1 Rep @ 90%)

Workout

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

6 min AMRAP:

15 Wall Balls 20/14#

15 Front Squats 95/65#

30 Cal row

Rest 1 min
* pick up where left off

Tuesday WOD 6/15/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

2-4-6-8

Strict HSPU

4-8-12-16

TTB

8-12-16-20

Power cleans 95/65#

12-16-20-24

Burpees OTB

Rx+

135/95#

Modifications:

– pushups

– hanging knee raises, weighted v ups 15/10

– lighter weight

Monday WOD 6/21/14

Forge Fitness – WOD

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Strength

Squat Snatch (10 min EMOM x 1 Rep)

5 Min EMOM x 1 rep @ 85%

5 Min EMOM x 1 rep @ 90%

Workout

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200m Run

20 Double unders

2 OHS

200m Run

20 Double unders

4 OHS

200m Run

20 Double unders

6 OHS

200m Run

20 Double unders

8 OHS

200m Run

20 Double unders

10 OHS

Modifications:

– 1:1 singles
• Score rounds and reps

• Score weight moved, athletes pick weight

Workout

Metcon (Weight)

Overhead Squat Weight x reps

Friday WOD 6/11/21

Forge Fitness – WOD

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Strength

Bench Press (EMOM: 10 x 1 rep @ 90%)

Workout

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3-6-9-12…

Toes-to-Bar

Row Calories

Modifications:

– few rep scheme ( 2-4-6 etc..)

– hanging knee raises, candle sticks
* reset the rower each set

WORKOUT OF THE DAY