Workout of the Day

Tuesday WOD 11/24/20

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP:

8/6 Cal bike

4 Dual KB hang cleans 53/35#

4 HSPU

Rest 1 min

5 Min AMRAP:

8/6 Cal bike

4 Dual KB hang cleans 53/35#

4 HSPU

Rest 1 min

7 Min AMRAP:

8/6 Cal bike

4 Dual KB hang cleans 53/35#

4 HSPU

• Continue where left off each round

Monday WOD 11/23/20

Forge Fitness – WOD

View Public Whiteboard

Strength

Power Snatch + Squat Snatch (5 x 1 + 2)

2 Sets @ 65%

3 Sets @ 70%

Workout

Metcon (Time)

For Time:

12-10-8-6-4-2-4-6-8-10-12

OHS 95/65#

30 Double Unders

Modifications:

– lighter weight

– 2:1 singles

Saturday WOD 11/21/20

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (Time)

Partner For time:

Buy in: 200 cal bike

-into-

10 rounds

2 STO 135/95#

4 Bar facing burpees

2 Squat cleans 135/95#

2 Deadlifts

4 Box jumps 24/20#

Rx+ 185/125#
* partners alternate movements.

* Eg, partner a completes 2 STO, Partner B completes 4 BFB..

11/20/20

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Reps)

2 Rounds:

2 Min AMRAP:

Max cal row

Rest 1 min

2 Min AMRAP:

Max rep dual DB snatch 35/20#

Rest 1 Min

2 Min AMRAP:

Max rep pullups

Rest 1 min

2 Min AMRAP:

Max rep dual DB STO

Rest 1 min

Rx + 50/35#, Chest to bar pullups

Modifications:

– single arm db row
* alternate every 5 reps for row

11/19/20

Forge Fitness – WOD

View Public Whiteboard

Strength

Clean Complex (E2MOM x 5 sets @ 65%)

1 Power clean

1 Low hang power clean

2 Hang squat clean

Workout

Metcon (AMRAP – Rounds)

18 min EMOM:

1- 8 Clean and jerks 95/65#

2- 8 Back rack box step ups 24/20″

3- 8 Burpee box jumps

Modifications:

– lighter weight

– no weight step ups

11/18/20

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

1 Thruster 95/65#

1 HSPU

10/ 8 cal bike

2 Thrusters

2 HSPU

10/8 Cal bike

Modifications:

– pike hspu
• Increase thruster and HSPU by 1 rep each round.

11/17/20

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (Time)

For Time:

100 Double Unders

20 DB Lunges 50/35#

50 TTB

100 Double unders

20 DB cleans

50 TTB

Modifications:

– 1:1 singles

– ligher dbs

– hanging knee raises, wtd reverse leg lifts

11/16/20

Forge Fitness – WOD

View Public Whiteboard

Strength

Back Squat (4 x 5 reps @75%)

*level load

Workout

Metcon (Time)

2 RFT

800m Run

40 Wall balls 20/14#

20 Power snatch 95/65#

Modifications:

– 2:1 bike

– lighter weight

Friday WOD 11/13/20

Forge Fitness – WOD

View Public Whiteboard

Skill

Warm-up (No Measure)

3 sets:

:45 sec HS hold

10 Band pull aparts

5/5 Wtd single leg glute bridge

Modfications:

– plank hold

Workout

Metcon (AMRAP – Reps)

7 Min AMRAP:

250m Row

12 HSPU

Rest 1 min

7 Min AMRAP

250m Row

12 Lateral burpees over the erg

Rest 1 min

7 Min AMRAP:

250m Row

12 KB Swings 53/35#

Modifications:

– pike hspu

– lighter kb

WORKOUT OF THE DAY