Workout of the Day
Wednesday WOD 4/14/21
Forge Fitness – WOD
Strength
Snatch Complex (1RM)
Snatch Deadlift+ Snatch High Pull + Squat Snatch
Workout
Metcon (Time)
For Time:
27-21-15-9-3
OHS 95/65#
Bar facing burpees
Rx + 135/95#
Tuesday WOD 4/13/21
Forge Fitness – WOD
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
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
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
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
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
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
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
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
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