Workout of the Day
Thursday WOD 9/24/20
Forge Fitness – WOD
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
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
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
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
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
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
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
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
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
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