Workout of the Day
Wednesday WOD 1/20/21
Forge Fitness – WOD
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
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
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
MLK Tribute WOD 1/16/21
Forge Fitness – WOD
Workout
Metcon (Time)
Buy In:
1600m Partner run (with rope)
2RFT:
63 Alternating DB snatch 53/35#
64 Cal row
65 Goblet Squats
Friday WOD 1/15/21
Forge Fitness – WOD
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
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
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
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
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
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.