Workout of the Day
Tuesday WOD 6/22/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Reps)
8 Min AMRAP:
24 Double unders
12 Chest to Bar
32 Double unders
16 TTB
Rest 2 min
5 min AMRAP:
18 Double unders
9 Chest to Bar
26 Double unders
13 TTB
Rest 2 min
3 Min AMRAP:
12 Double unders
6 Chest to bar
20 Double unders
10 TTB
Modifications:
– 1:1 plate hops
– pullups, ring rows
– hanging knee raises, v ups
Monday WOD 6/21/21
Forge Fitness – WOD
Strength
Back Squat (1RM)
Workout
Metcon (AMRAP – Reps)
3 min AMRAP:
400m Run
Max rep box jump overs 24/20″
Rest 1 min
3 min AMRAP
400m Run
Max rep box step overs 50/35#
Rest 1 min
3 Min AMRAP:
400m Run
Max rep burpee deadlift step ups
Saturday WOD 6/19/21
Forge Fitness – WOD
Workout
Metcon (Time)
Partner: 3 RFT
45 Cal row
27 Partner sit up tosses 20/14#
21 Burpees Over the Rower
15 Partner Wall Balls
90m Sprint (each)
Friday WOD 6/18/21
Forge Fitness – WOD
Strength
Split Stance Strict Press (1RM)
Workout
Metcon (AMRAP – Reps)
16 min EMOM:
1- 10 Floor press 96/65#
2- :40 sec max rep chest to bar
3- 10 Bent over row
4- :40 sec max rep chest to bar
Modifications:
– lighter weight
– pullups, ring rows
Thursday WOD 6/17/21
Forge Fitness – WOD
Workout
Vulcan (Time)
For Time:
200 double unders
100 DB snatches 50/ 35#
50 burpee box jump overs 24/20″
Scaled Option:
200 single unders
75 DB snatch 35/25#
30 burpee box step overs 24/20″
Wednesday WOD 6/16/21
Forge Fitness – WOD
Strength
Front Squat ( 7 x 1 Rep @ 90%)
Workout
Metcon (AMRAP – Rounds and Reps)
2 Rounds:
6 min AMRAP:
15 Wall Balls 20/14#
15 Front Squats 95/65#
30 Cal row
Rest 1 min
* pick up where left off
Tuesday WOD 6/15/21
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
2-4-6-8
Strict HSPU
4-8-12-16
TTB
8-12-16-20
Power cleans 95/65#
12-16-20-24
Burpees OTB
Rx+
135/95#
Modifications:
– pushups
– hanging knee raises, weighted v ups 15/10
– lighter weight
Monday WOD 6/21/14
Forge Fitness – WOD
Strength
Squat Snatch (10 min EMOM x 1 Rep)
5 Min EMOM x 1 rep @ 85%
5 Min EMOM x 1 rep @ 90%
Workout
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200m Run
20 Double unders
2 OHS
200m Run
20 Double unders
4 OHS
200m Run
20 Double unders
6 OHS
200m Run
20 Double unders
8 OHS
200m Run
20 Double unders
10 OHS
Modifications:
– 1:1 singles
• Score rounds and reps
• Score weight moved, athletes pick weight
Workout
Metcon (Weight)
Overhead Squat Weight x reps
Saturday WOD 6/12/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
“You Go, I Go”
26 min AMRAP:
200m Run
10 Burpees
40 Double Unders
10 Alternating DB snatch 35/20#
Rx+ 50/35#
Friday WOD 6/11/21
Forge Fitness – WOD
Strength
Bench Press (EMOM: 10 x 1 rep @ 90%)
Workout
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
3-6-9-12…
Toes-to-Bar
Row Calories
Modifications:
– few rep scheme ( 2-4-6 etc..)
– hanging knee raises, candle sticks
* reset the rower each set