Workout of the Day
Tuesday WOD 11/24/20
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP:
8/6 Cal bike
4 Dual KB hang cleans 53/35#
4 HSPU
Rest 1 min
5 Min AMRAP:
8/6 Cal bike
4 Dual KB hang cleans 53/35#
4 HSPU
Rest 1 min
7 Min AMRAP:
8/6 Cal bike
4 Dual KB hang cleans 53/35#
4 HSPU
• Continue where left off each round
Monday WOD 11/23/20
Forge Fitness – WOD
Strength
Power Snatch + Squat Snatch (5 x 1 + 2)
2 Sets @ 65%
3 Sets @ 70%
Workout
Metcon (Time)
For Time:
12-10-8-6-4-2-4-6-8-10-12
OHS 95/65#
30 Double Unders
Modifications:
– lighter weight
– 2:1 singles
Saturday WOD 11/21/20
Forge Fitness – WOD
Workout
Metcon (Time)
Partner For time:
Buy in: 200 cal bike
-into-
10 rounds
2 STO 135/95#
4 Bar facing burpees
2 Squat cleans 135/95#
2 Deadlifts
4 Box jumps 24/20#
Rx+ 185/125#
* partners alternate movements.
* Eg, partner a completes 2 STO, Partner B completes 4 BFB..
11/20/20
Forge Fitness – WOD
Workout
Metcon (AMRAP – Reps)
2 Rounds:
2 Min AMRAP:
Max cal row
Rest 1 min
2 Min AMRAP:
Max rep dual DB snatch 35/20#
Rest 1 Min
2 Min AMRAP:
Max rep pullups
Rest 1 min
2 Min AMRAP:
Max rep dual DB STO
Rest 1 min
Rx + 50/35#, Chest to bar pullups
Modifications:
– single arm db row
* alternate every 5 reps for row
11/19/20
Forge Fitness – WOD
Strength
Clean Complex (E2MOM x 5 sets @ 65%)
1 Power clean
1 Low hang power clean
2 Hang squat clean
Workout
Metcon (AMRAP – Rounds)
18 min EMOM:
1- 8 Clean and jerks 95/65#
2- 8 Back rack box step ups 24/20″
3- 8 Burpee box jumps
Modifications:
– lighter weight
– no weight step ups
11/18/20
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
1 Thruster 95/65#
1 HSPU
10/ 8 cal bike
2 Thrusters
2 HSPU
10/8 Cal bike
Modifications:
– pike hspu
• Increase thruster and HSPU by 1 rep each round.
11/17/20
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
100 Double Unders
20 DB Lunges 50/35#
50 TTB
100 Double unders
20 DB cleans
50 TTB
Modifications:
– 1:1 singles
– ligher dbs
– hanging knee raises, wtd reverse leg lifts
11/16/20
Forge Fitness – WOD
Strength
Back Squat (4 x 5 reps @75%)
*level load
Workout
Metcon (Time)
2 RFT
800m Run
40 Wall balls 20/14#
20 Power snatch 95/65#
Modifications:
– 2:1 bike
– lighter weight
Saturday WOD 11/14/20
Forge Fitness – WOD
Workout
Metcon (Time)
Partner- For Time:
100 burpees
2000m run
300 cal row
400 double unders
* 45 min time cap
Friday WOD 11/13/20
Forge Fitness – WOD
Skill
Warm-up (No Measure)
3 sets:
:45 sec HS hold
10 Band pull aparts
5/5 Wtd single leg glute bridge
Modfications:
– plank hold
Workout
Metcon (AMRAP – Reps)
7 Min AMRAP:
250m Row
12 HSPU
Rest 1 min
7 Min AMRAP
250m Row
12 Lateral burpees over the erg
Rest 1 min
7 Min AMRAP:
250m Row
12 KB Swings 53/35#
Modifications:
– pike hspu
– lighter kb