Workout of the Day
Wednesday WOD 5/25/22
Forge Fitness – WOD
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
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
Monday WOD 5/23/22
Forge Fitness – WOD
Strength
Squat Snatch (1 RM)
Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
9:30am Run/Swim Clinic @Oak Mountain (200 Terrace Drive, Pelham, AL 35214)
Forge Fitness – WOD
Friday WOD 5/20/22
Forge Fitness – WOD
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
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
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
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
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
Saturday WOD 5/14/22
Forge Fitness – WOD
Workout
Metcon (Time)
Partner For Time:
“have it your way”
2500m Row
2000m Run
200 Partner Situps Tosses
100 Burpees Over the Rower