Workout of the Day

Wednesday WOD 1/20/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

Open Workout: 14.2/15.2

0:00- 3:00

2 Rounds

10 OHS 95/65#

10 Chest to bar pullups

3:00- 6:00

2 Rounds

12 OHS 95/65#

12 Chest to bar pullups

6:00- 9:00

2 Rounds

14 OHS 95/65#

14 Chest to bar pullups

Etc…16/18/21/24
*21 min clock- once you can not complete a round, revert back to 10 reps and amrap until time is reached

Tuesday WOD 1/19/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

30/24 Cal bike

15 Dual db snatch 50/35#

30/24 Cal bike

15 Dual db box step overs 24/20in

30/24 Cal bike

15 Dual db floor press

30/24 Cal bike

15 Dual db box step overs

30/24 Cal bike

15 Dual db bent over row

30/24 Cal bike

15 Dual db box step overs

30/24 Cal bike

15 Devil press

Modifications:

– fewer calories

– lighter weight

Monday WOD 1/18/21

Forge Fitness – WOD

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Strength

Tempo Back Squat (3x 3 reps )

* building

* tempo ( 3/2/X/X)

Workout

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

Front Rack Lunges 115/75#

4-6-8-10-12- etc..

Double Unders

20-30-40-50-60- etc..

*Every :90 sec- 5 Thrusters

Modifications:

– lighter weight

– 1:1 single unders
* Double unders are 5x the lunges

Friday WOD 1/15/21

Forge Fitness – WOD

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Strength

Front Squat ( Complex: x 5 sets)

1 Front squat

1 ¼ Front squat

1 Paused front squat

Workout

Metcon (4 Rounds for time)

E3MOM: x 4 sets

12/9 cal bike

9 Deadlifts

6 Hang power clean 115/75#

Rx +

M: 115-135-155-185

W: 75- 95-105-125

Modifications:

– 9/6 cal bike

– lighter weight

Thursday WOD 1/14/21

Forge Fitness – WOD

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Workout

Metcon (Time)

2 rounds:

8 Wall Balls 20/14#

8 Pullups

8 Burpees

8 Pistols

Rest 1 min

2 Rounds:

10 Wall Balls

10 Pullups

10 Burpees

10 Pistols

Rest 2 min

2 Rounds:

12 Wall Balls

12 Pullups

12 Burpees

12 Pistols

Rest 2 min

2 Rounds:

14 Wall Balls

14 Pullups

14 Burpees

14 Pistols

Rx+ chest to bar

Modifications:

– ring rows

– 2:1 bear hug squats

Wednesday WOD 1/13/21

Forge Fitness – WOD

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Strength

Bench Press (4 x 3 Reps)

• 1 rep 3 sec pause on chest

• 1 rep 3 sec pause on lockout

• 1 rep no pause

Workout

Metcon (Time)

For Time

10 single arm DB STO 50/35#

10 BBJO

20 single arm DB STO

15 BBJO

30 single arm DB STO

20 BBJO

Tuesday WOD 1/12/21

Forge Fitness – WOD

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Strength

Squat Snatch ( E2MOM x 6 sets )

Set 1/4: 3 @ 80%

Set 2/5: 2 @ 85%

Set 3/6: 1 @ 90%

Workout

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

20 Power snatch 95/65#

40 Double Unders

Modifications:

– lighter weight

– 1:1 plate hops

Monday WOD 1/11/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

800m/600m Row

8 Dual DB squat cleans 50/35#

16 TTB

4 Devils press

Modifications:

– straight leg situps

– lighter weight

Saturday WOD 1/9/21

Forge Fitness – WOD

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Workout

Metcon (Time)

Partner: For Time

” you go, I go”

3 Thrusters 95/65#

3 Bar facing burpees

6 Thrusters

6 Bar facing burpees

9 Thrusters

9 Bar facing burpees

18 cal bike (each)

– into-

12 Thrusters

12 Bar facing burpees

15 Thrusters

15 Bar facing burpees

27 Cal bike (each)

-into-

18 Thrusters

18 Bar facing burpees

36 Cal bike (each)
* Eg Partner A completes 3/3, then partner B completes 3/3.

WORKOUT OF THE DAY