Workout of the Day

Wednesday WOD 9/22/21

Forge Fitness – WOD

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Strength

Clean Grip Deadlift (5 x 2 Reps @ 85%)

Workout

Metcon (AMRAP – Reps)

4 min AMRAP:

50 Double unders

10 Clean and jerks 95/65#

Rest 2 min

4 min AMRAP:

50 Double Unders

10 Thrusters

Modifications:

– 1:1 singles

– lighter weight

Tuesday WOD 9/21/21

Forge Fitness – WOD

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Strength

Squat Snatch (E2MOM: 5 x 2 Reps @ 85%)

Workout

Metcon (AMRAP – Rounds and Reps)

“Death By Complex”

In 1 min windows complete:

Minute 1:

3 Bar Facing Burpees

1 Complex 75/55#

Minute 2:

3 Bar Facing Burpees

2 Complex

Minute 3:

3 Bar Facing Burpees

3 Complex

ETC.
Complex Power snatch+ Hang P.Snatch + OHS

Monday WOD 9/20/21

Forge Fitness – WOD

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Workout

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
* FRX = 35#

Saturday WOD /18/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

26 min Partner AMRAP:

100 Cal Bike

+

25 Synchro Wall Balls 20/14#

50 Partner Situps (w ball toss)

25 Synchro WB facing burpees

50 Cal Ski

Friday WOD 9/17/21

Forge Fitness – WOD

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Strength

Back Squat (5 x 2 Reps @ 85%)

Workout

Metcon (AMRAP – Rounds)

EMOM: 15 min

1- 5 High Box Jumps 36/30″

2- 15 Deadlifts 185/125#

3- 20 Weighted Straight leg situps 25/15#

Thursday WOD 9/16/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

100 Double Unders

9 Walk walks

800m Run

70 KB Swings 53/35#

60 Cal Bike

50 HSPU

Modifications:

– 1:1 singles

– :90 sec plank should taps

– pushups

Wednesday WOD 9/15/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

20-15-10-5-1

Power Snatch 75/55#

25- 20-15-10-5

TTB

30-25-20-15-10

Cal Row

35-30-25-20-15

Box Jump overs 24/20″

RX+ 115/75#

Modifications:

– lighter weight

– hanging knee raises, elevated situps

– step overs

Tuesday WOD 9/14/21

Forge Fitness – WOD

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Strength

Push Jerk (5 x 4 Reps @ 85%)

Workout

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

6 Pullups

12 Single arm DB push press 50/35#

Rest 2 min

Workout

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

6 Pullups

12 Burpees

Modifications:

– 6/6 bent over row

WORKOUT OF THE DAY