Workout of the Day

Tuesday WOD 4/13/21

Forge Fitness – WOD

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Strength

Pause Back Squat (4 x 3 Reps (building))

* pause 2 sec in the bottom of each rep

Workout

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

4 DB box step overs 24/20″

200m Run

4 DB alternating power clean 50/35#

8 DB box step overs

400m Run

8 DB alternating power clean

12 DB box step overs

600m Run

12 DB alternating power clean

Modifications:

– lighter weight

– shorter run
* 1 DB for the workout

Monday WOD 4/10/21

Forge Fitness – WOD

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Workout

Metcon (3 Rounds for time)

Every 10 min x 3 sets:

21/16 Cal bike

15 HSPU

90 Double unders

15 HSPU

21/16 cal bike

Modifications:

– less calories

– pike hspu

– 1:1 singles
* each round is capped

Saturday WOD 4/10/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP:

200m Run

20 Synchro burpees

20 Synchro KB Swings 53/35#

40 Double unders

400m Run

40 Synchro burpees

40 Synchro KB Swings 53/35#

80 Double unders
*once completed the round shown, start back at the 200m run

* run is completed together

Friday WOD 4/9/21

Forge Fitness – WOD

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Skill

Max Height Box Jump (Distance)

Max Height Box Jump
* 4 min to establish

Skill

Chest-To-Bar Pull-ups (4 x 1 min AMRAP)

* max reps

* rest 1 min after each set

Workout

Metcon (5 Rounds for time)

Every 3 min x 15 min ( 5 sets)

10 DB hang cleans 50/35#

12 DB front rack reverse lunges

14 Box jumps 24/20#
* 2 DBs for movements

Thursday WOD 4/8/21

Forge Fitness – WOD

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Strength

Push Jerk (1RM)

Workout

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

12 STO 135/95#

12 Wall balls 20/14#

24/18 Cal row

Modifications:

– lighter weight

Wednesday WOD 4/7/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

1 Round:

75 Double Unders

25 Alternating DB snatch 50/35#

25 TTB

2 Rounds:

45 DU

12 Alternating DB snatch

12 TTB

3 Rounds:

20 DU

6 Alternating DB snatch

6 TTB

Modifications:

– 1:1 singles

– lighter weight

– hanging knee raises, elevated situps

Tuesday WOD 4/6/21

Forge Fitness – WOD

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Workout

Metcon (Time)

15RFT

2 Power Cleans 155/105#

3 Strict HSPU

4 Strict Pullups

Rx + 225/155#

Modifications:

– lighter weight

– barbell strict press

– banded pullups

Monday WOD 4/5/21

Forge Fitness – WOD

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Strength

Paused Front Squat (1RM)

* 3 sec in the bottom

Workout

Metcon (Time)

For Time:

15 Front squats

15 Bar facing burpees

13 Front squats

13 Bar facing burpees

11 Front squats

11 Bar facing burpees

9 Front squats

9 Bar facing burpees

7 Front squats

7 Bar facing burpees
Weight:

Rx- 95/65,115/75, 135/95, 155/105, 165/110

Rx+ 135/95, 155/105, 185/125, 205/145, 225/155

Saturday WOD 4/3/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

“you go, I go”

25 min AMRAP:

20/15 Cal Ski

15 Box jumps 24/20″

200m Run

15 Burpees

20/15 Cal ski

15 KB hang cleans

WORKOUT OF THE DAY