Workout of the Day
Wednesday WOD 9/22/21
Forge Fitness – WOD
Strength
Clean Grip Deadlift (5 x 2 Reps @ 85%)
Workout
Metcon (AMRAP – Reps)
4 min AMRAP:
50 Double unders
10 Clean and jerks 95/65#
Rest 2 min
4 min AMRAP:
50 Double Unders
10 Thrusters
Modifications:
– 1:1 singles
– lighter weight
Tuesday WOD 9/21/21
Forge Fitness – WOD
Strength
Squat Snatch (E2MOM: 5 x 2 Reps @ 85%)
Workout
Metcon (AMRAP – Rounds and Reps)
“Death By Complex”
In 1 min windows complete:
Minute 1:
3 Bar Facing Burpees
1 Complex 75/55#
Minute 2:
3 Bar Facing Burpees
2 Complex
Minute 3:
3 Bar Facing Burpees
3 Complex
ETC.
Complex Power snatch+ Hang P.Snatch + OHS
Monday WOD 9/20/21
Forge Fitness – WOD
Workout
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
* FRX = 35#
Saturday WOD /18/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
26 min Partner AMRAP:
100 Cal Bike
+
25 Synchro Wall Balls 20/14#
50 Partner Situps (w ball toss)
25 Synchro WB facing burpees
50 Cal Ski
Friday WOD 9/17/21
Forge Fitness – WOD
Strength
Back Squat (5 x 2 Reps @ 85%)
Workout
Metcon (AMRAP – Rounds)
EMOM: 15 min
1- 5 High Box Jumps 36/30″
2- 15 Deadlifts 185/125#
3- 20 Weighted Straight leg situps 25/15#
Thursday WOD 9/16/21
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
100 Double Unders
9 Walk walks
800m Run
70 KB Swings 53/35#
60 Cal Bike
50 HSPU
Modifications:
– 1:1 singles
– :90 sec plank should taps
– pushups
Wednesday WOD 9/15/21
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
20-15-10-5-1
Power Snatch 75/55#
25- 20-15-10-5
TTB
30-25-20-15-10
Cal Row
35-30-25-20-15
Box Jump overs 24/20″
RX+ 115/75#
Modifications:
– lighter weight
– hanging knee raises, elevated situps
– step overs
Tuesday WOD 9/14/21
Forge Fitness – WOD
Strength
Push Jerk (5 x 4 Reps @ 85%)
Workout
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
6 Pullups
12 Single arm DB push press 50/35#
Rest 2 min
Workout
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
6 Pullups
12 Burpees
Modifications:
– 6/6 bent over row
Monday WOD 9/13/21
Forge Fitness – WOD
Strength
Squat Clean (E2MOM: 5 x 2 Reps @ 85%)
Metcon (Time)
” Burning Karen”
For Time:
150 Wall Balls 20/14#
*Every 2 min: 10/8 Cal Echo
Saturday WOD 9/11/21
Forge Fitness – WOD
Workout
Metcon (Time)
Partner For Time:
80 KB Swings 53/35#
800m Run
160 Double Unders
800m Run
40 Hang KB Cleans
800m Run
80 Burpees ( over the partner)
800m Run