Workout of the Day

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

12 min EMOM:

1) :40 sec of 2 alternating lunges + 1 air squat

2) :40 sec elbow plank hold

3)16 mountain climbers

Workout

Metcon (3 Rounds for time)

Rx Body Weight

Every 7 min for 21 min

100 jumping jacks

25 jump squats

20 single leg deadlifts

-Or-

Rx+ Equipment

Every 7 min x 21 min

100 double unders

25 thrusters*

20 hang power cleans*

* May use DB/KBs or Barbell. If using barbell Rx weight is 95/65#
Record time for each round.

Score is total working time.

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 rounds:

10 up downs

10 alternating curtsey lunges

10 plank drops (elbows up to hands )

10 yoga pushups

Strength

Metcon (No Measure)

Deficit push-ups:

Accumulate 20 reps
Place hands on raised objects and touch chest to ground with each push-up.

Can use plates, books, mats ect..

Skill

Metcon (No Measure)

3 rounds:

8 plank shoulder taps each arm

8 good mornings

10 Bench Dips

-Or-

3 rounds:

8 half kneeling single-arm press each arm

8 single-arm KB/DB row each arm

10 overhead triceps extension

Workout

Metcon (AMRAP – Reps)

Every 4 min for 3 sets:

200m run (Rx+ 400m run)

Max HSPU with time remaining

-12 minutes total-

Scales:

HSPUs – wall walks, pike push-ups
Score is total HSPUs completed in workout

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

Complete as many rounds as

possible in 10 minutes of:

10 air squats

9 dumbbell/kettlebell snatches, right arm, 50/35#

10 push-ups

9 dumbell/kettlebell snatches, left arm, 50/35#

Scales:

Using object other than DB/KB lighter weight.

Push-ups on knees or other modification
Your score will be the total number of repetitions

completed before the 10-minute time cap.

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

30 Min AMRAP:

3 rounds for reps:

:40 sec elbow plank

– :20 sec rest –

:60 sec max rep cross body v-ups (Rx+ max rep TTB)

– :30 sec rest –

:40 sec object squat cleans (Rx+ max rep med ball squat cleans)

– :20 sec rest –

:60 sec max rep cross body v-ups (Rx+ max rep TTB)

– :30 sec rest –

-Straight into-

3 rounds for reps:

:40 sec supermans

– :20 sec rest –

:60 sec max rep object off set squats (right) (Rx+ max rep pull-ups)

– :30 sec rest –

:40 sec object squat cleans (Rx+ max rep med ball squat cleans)

– :20 sec rest –

:60 sec max rep object off set squats (left) (Rx+ max rep pull-ups)

– :30 sec rest –
Score is total reps for v-ups/TTB, squats/pull-ups, cleans

Forge Fitness – WOD

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Metcon (AMRAP – Reps)

44min AMRAP:

0:00- 8:00:

Run 1000m

Max water bottle thrusters (Rx+ max KB/DB thrusters)

-Rest till 12:00-

12:00-20:00:

Run 1000m

Max water bottle bent over row (Rx+ max KB/DB bent over row)

-Rest till 24:00-

24:00-32:00:

Run 1000m

Max water bottle devil press (Rx+ max KB/DB devil press)

-Rest till 36:00-

36:00-44:00:

Run 1000m
Score is total reps completed. The 1000m run is 10 reps. (800m run = 8 reps)

Write object used in comments!

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

1 time through:

:60 sec high knees

10 bird dogs

:60 sec Sampson stretch (:30 each)

10 Russian baby makers

:60 sec alternating plank shoulder touches

Skill

Metcon (No Measure)

Complete 4 sets:

:60 sec wide/sumo stance air squats

:60 sec superman hold

:60 sec reverse snow angels

Rest :60 sec

Workout

BW: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

30 Russian twists

12 alternating jumping lunges

9 bodyweight hip bridges

6 burpees
Score is rounds plus reps

KB/DB: Metcon (Time)

Complete 4 Sets:

12 DB deadlifts

12 wall balls
Record equipment used in comments

Finisher

Metcon (No Measure)

Complete 4 Sets:

8 object elbow to knees sit-ups

Rest :20 sec

-Or-

Complete 4 Sets:

8 weighted sit-ups

-Rest :20 sec-

8 reverse fly (use canned food or something light)

-Rest :20 sec-

Limited Equipment Workout

Metcon (No Measure)

Accumulate:

60 goblet walking lunges

60 hip thrust with KB/DB

60 single arm strict press
Divide However

Forge Fitness – WOD

Todays workout will be 30 seconds of work/15 seconds of rest for a total of 30 minutes. There are 6 different “stations” for 28 rounds. you will be at each station for 4 rounds except for the last station, which is 8 rounds. The Rx+ option is the KB/DB/Limited Equipment option

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Workout

Metcon (AMRAP – Reps)

30 Min Running Clock: Once You Start, DO NOT STOP.

4 rounds of: (6 min total)

:30 sec handstand hold (Rx+ OH DB hold)

:15 sec rest

:30 sec air squat (Rx+ DB OHS squat, switch arms each round)

:15 sec rest

-Into-

4 rounds of: (3 min total)

:30 sec lateral Burpees over the object

:15 sec rest

-Into-

4 rounds of: (6 min total)

:30 sec hollow body hold

:15 sec rest

:30 sec Russian twist

:15 sec rest

-Into-

4 rounds of: (3 min total)

:30 sec jumping jacks (Rx+ double unders)

:15 sec rest

-Into-

4 rounds of: (6 min total)

:30 sec plank

:15 sec rest

:30 sec straight leg sit-ups (Rx+ weighted straight leg sit-ups)

:15 sec rest

-Into-

8 rounds of: (6 min total)

:30 sec cardio

:15 sec rest

• Run, bike erg, Row, your choice
Score is total reps accumulated.

Write how many meters, or calories, or distance ran for the cardio station in the comments.

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

6 single arm russian swings

6 front rack reverse lunges

6 single arm presses

3 windmills
Rest :60 sec switch side

• Any Object around the house. If you have a equipment then use a DB or KB.

Strength

Tempo: Metcon (Weight)

10 min window :

Build to heavy tempo Squat:

3 sec down,

2 sec @ the bottom

Drive up

1 sec @ the top
• Any Object around the house, gradually get heavier. If you have a equipment then use a bar, DB, or KB.

Metcon (No Measure)

Complete 3 Sets:

Backpack floor press x 8

Rest :30 sec

Backpack bent over rows x 8

Rest :30 sec

Object HOLD :30 sec

Rest :30 sec

or

Tate press x 8

Rest :30 sec

Bent over row x 8

Rest :30 sec

Object HOLD x :30 sec

Rest :30 sec

then,

5 RFT:

15 Backpack deadlifts

15 Backpack presses

Or

15 DB/KB deadlifts

15 DB/KB swings
Object hold: grab something in clean grip: barbell, KB, DB, plates, broom etc.

Metcon

WOD: Metcon (Time)

5 RFT:

5 Broad Jumps

:15 sec sprint

Rest as need.
Rest as need

Forge Fitness – WOD

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Body Weight Workout

Metcon (5 Rounds for time)

A. Tempo Pushups: accumulate 20 reps

* 3 sec down, explode up, 1 sec @ the top

B. Cossack Squats: 3 x 3 each leg

C. Every 4 Min for 5 Sets

16 Burpees

8 Air Squats

4 Pushups
– Write down time for each round.

– Score is total working time for Part C.

KB/DB Workout

Metcon (5 Rounds for time)

A. Seated Shoulder Press: 4×5

B. Cossack Squats: 3×3 (Goblet Style)

C . Every 4 Min For 5 sets:

16 Burpees

8 Dual KB/DB Hang Squat Cleans*

4 Dual KB/DB Shoulder to Overhead*

* Can use Barbell for these movements if available 135/95#.

Write in the comments what you used for these movements.
– Write down time for each round.

– Score is total working time for Part C.

Forge Fitness – WOD

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Body Weight Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. Overhead Tri Extension x 10 ( any object)

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 8 Up Downs + Squat Jump

2) 4 Burpee To Object + Overhead

3) 40 Ft Bear Hug Object Carry

• Object ideas- Backpack, milk jug, bag sand/mulch, chair

D. EMOM x 12min

1) 12 Air Squats

2) 8 Object Swings

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.

KB/DB Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. KB/DB Overhead Tri Extension x 10

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 8 Up Downs + Squat Jump

2) 4 Single Arm Devil Press each arm

3) 40 Ft Bear Hug Object Carry

• Object ideas- Backpack, milk jug, bag sand/mulch, chair

D. EMOM x 12min

1) 12 Goblet Squats

2) 12 KB/DB Swings

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.

Limited Equipment Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. KB/DB Overhead Tri Extension x 10

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 12 Wall Balls

2) 4 Devils Press

3) 40 Ft Bear Hug Sandbag Carry

D. EMOM x 12min

1) 12 Box Jumps

2) 12 Dual KB Hang Snatch

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.