Workout of the Day

Tuesday WOD 1/25/22

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

50 Alternating DB Snatch 50/35#

100 Double Unders

50 Cal Bike

100 Double Unders

50 Burpees to Target

100 Double Unders

50 TTB

Modifications:

– 1:1 singles

– hanging knee raises, wtd v ups 25/15#

Monday WOD 1/24/22

Forge Fitness – WOD

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Strength

Power Clean (1 RM)

Workout

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Friday WOD 1/21/22

Forge Fitness – WOD

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Strength

Front Squat (3 x 6 Reps)

*LEVEL LOAD

Workout

Metcon (Time)

For Time:

200m Run

10 Hang Power Cleans 95/65#

200m Run

40 Double Unders

200m Run

10 Front Squats

200m Run

40 Double Unders

200m Run

10 STO

200m Run

40 Double Unders

Rx+ 135/95#

Modifications:

– weight

– 1:1 plate hops, 25#

Thursday WOD 1/20/22

Forge Fitness – WOD

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Workout

Metcon (Time)

3RFT

600m/500m Row

40 Box Jumps 24/20″

30 TTB

20 Dual Hang Snatch 50/35#

Modifications:

– step ups

– hanging knee raises, v ups

– lighter weight

Wednesday WOD 1/19/22

Forge Fitness – WOD

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Strength

Bench Press (3 x 6 Reps)

* LEVEL LOAD

Workout

Metcon (AMRAP – Reps)

1 Min AMRAP:

Max Rep Pushups

Rest 1 min

2 min AMRAP:

10 Pushups

Max Rep KB Swings 53/35#

Rest 1 min

3 min AMRAP

15 KB Swings

Max Rep Wall Walks

Rest 1 min

4 Min AMRAP:

5 Wall Walks

Max Rep Double Unders

Modifications:

-knee pushups

– 1:1 singles
*Every rep counts

Tuesday WOD 1/8/22

Forge Fitness – WOD

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Strength

Snatch Position Pull Complex (1+1+1+1)

Snatch Pull + Low Hang Squat Snatch+ Hang Squat Snatch+ High Hang Squat Snatch

Workout

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

20 Wall Balls 20/14#

15 Cal Bike

1 Squat Snatch 135/95#

Rx+ 185/125#

Monday WOD 1/17/22

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP: ( 16.1 variation)

8 Overhead Lunges (95/65 lb)

8 Bar Facing Burpees

8 Overhead Lunges

8 Chest-to-Bar Pull-Ups

Modifications:

– lighter weight

– front loaded barbell

– pullups, jumping pullups

Friday WOD 1/14/22

Forge Fitness – WOD

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Workout

Metcon (Time)

3RFT

200m Run

20 Alternating DB Snatch 50/35#

80 Double Unders

8 Devil Press 50/35#

20 Cal SKI

12 Dual DB Cleans

Modifications:

– lighter weight

– 2:1 singles

Thursday WOD 1/14/22

Forge Fitness – WOD

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Strength

Back Squat (3 x 6 Reps)

* level load

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM: x 15 min

1- 8 Dual DB Box Step ups 24/20″, 50/35#

2- Max Cal Row

3- 16 Wall Balls 20/14#

WORKOUT OF THE DAY