Workout of the Day
Tuesday WOD 1/25/22
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
50 Alternating DB Snatch 50/35#
100 Double Unders
50 Cal Bike
100 Double Unders
50 Burpees to Target
100 Double Unders
50 TTB
Modifications:
– 1:1 singles
– hanging knee raises, wtd v ups 25/15#
Monday WOD 1/24/22
Forge Fitness – WOD
Strength
Power Clean (1 RM)
Workout
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Friday WOD 1/21/22
Forge Fitness – WOD
Strength
Front Squat (3 x 6 Reps)
*LEVEL LOAD
Workout
Metcon (Time)
For Time:
200m Run
10 Hang Power Cleans 95/65#
200m Run
40 Double Unders
200m Run
10 Front Squats
200m Run
40 Double Unders
200m Run
10 STO
200m Run
40 Double Unders
Rx+ 135/95#
Modifications:
– weight
– 1:1 plate hops, 25#
Thursday WOD 1/20/22
Forge Fitness – WOD
Workout
Metcon (Time)
3RFT
600m/500m Row
40 Box Jumps 24/20″
30 TTB
20 Dual Hang Snatch 50/35#
Modifications:
– step ups
– hanging knee raises, v ups
– lighter weight
Wednesday WOD 1/19/22
Forge Fitness – WOD
Strength
Bench Press (3 x 6 Reps)
* LEVEL LOAD
Workout
Metcon (AMRAP – Reps)
1 Min AMRAP:
Max Rep Pushups
Rest 1 min
2 min AMRAP:
10 Pushups
Max Rep KB Swings 53/35#
Rest 1 min
3 min AMRAP
15 KB Swings
Max Rep Wall Walks
Rest 1 min
4 Min AMRAP:
5 Wall Walks
Max Rep Double Unders
Modifications:
-knee pushups
– 1:1 singles
*Every rep counts
Tuesday WOD 1/8/22
Forge Fitness – WOD
Strength
Snatch Position Pull Complex (1+1+1+1)
Snatch Pull + Low Hang Squat Snatch+ Hang Squat Snatch+ High Hang Squat Snatch
Workout
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
20 Wall Balls 20/14#
15 Cal Bike
1 Squat Snatch 135/95#
Rx+ 185/125#
Monday WOD 1/17/22
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP: ( 16.1 variation)
8 Overhead Lunges (95/65 lb)
8 Bar Facing Burpees
8 Overhead Lunges
8 Chest-to-Bar Pull-Ups
Modifications:
– lighter weight
– front loaded barbell
– pullups, jumping pullups
Saturday WOD 1/15/22
Forge Fitness – WOD
Workout
Metcon (Time)
Partner For Time:
2 Mile Bike (3200m)
100 Wall Balls 20/14
100 Pushups
1000m Run
100 Dual DB STO 50/35#
Friday WOD 1/14/22
Forge Fitness – WOD
Workout
Metcon (Time)
3RFT
200m Run
20 Alternating DB Snatch 50/35#
80 Double Unders
8 Devil Press 50/35#
20 Cal SKI
12 Dual DB Cleans
Modifications:
– lighter weight
– 2:1 singles
Thursday WOD 1/14/22
Forge Fitness – WOD
Strength
Back Squat (3 x 6 Reps)
* level load
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM: x 15 min
1- 8 Dual DB Box Step ups 24/20″, 50/35#
2- Max Cal Row
3- 16 Wall Balls 20/14#