Workout of the Day

Friday WOD 5/7/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

40-30-20-10

Wall Balls 20/14#

20-15-10-5

Deadlifts 275/185#

10-10-10-10

Bar facing burpees

Modifications:

– lighter weight

Thursday WOD 5/6/21

Forge Fitness – WOD

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Strength

Split Stance Strict Press (4 x 5 Reps )

* building

Workout

Metcon (4 Rounds for time)

Every 4 min x 4 sets:

15 STO 135/95#

200m Run

30 Double unders

Modifications:

– lighter weight

– plate hops

Wednesday WOD 5/5/21

Forge Fitness – WOD

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Workout

Aphrodite (Time)

For Time:

RX+

100 Chest To bar Pullups

Every :90 sec- 10 Cal Row

RX

100 Pullups

Every: 90 sec- 10 cal Row

Scale

150 Ring Rows

Every :90 sec – 10 cal Row

Aphrodite[a] is an ancient Greek goddess associated with love, beauty, pleasure, passion and procreation. Worshiped by basically everybody, Aphrodite, “the One who rises from the sea” was appropriately “heavenly”. She is mostly associated with the number 1.

Tuesday WOD 5/4/21

Forge Fitness – WOD

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Strength

Front Squat + 1/4 Front Squat (3 x 3 Reps @ 65%)

Workout

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

8 Dual DB power clean and jerks 50/35#

16/12 Cal row

Modifications:

– lighter dbs

– less calories

Monday WOD 5/3/21

Forge Fitness – WOD

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Strength

Squat Snatch (E2MOM: 5 x 3 Reps @ 70%)

Workout

Metcon (Time)

6 RFT

9 TTB

6 Box jump overs 24/20″

3 Power snatch 115/75#

Rx+

30/24″, 155/105#

Friday WOD 4/30/21

Forge Fitness – WOD

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Strength

Squat Clean and Jerk (4 x 5 reps @ 65%)

* level load

Workout

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Power clean and jerk 95/65#

10-9-8-7-6-5-4-3-2-1

Burpee box jump overs

Rx+ 135/95#

Modifications:

– lighter weight

– burpees step overs

Wednesday WOD 4/28/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time: Partner

100 HSPU

*Partner holds Handstand

100 Pistols

* Partner holds Wall Sit

100 DB Ground To Overhead 50/35#

*Partner holds Plank

300 Double Unders

*Partner bar hangs

Modifications:

– pike hspu

– db split leg squats

– 1:1 single unders

Tuesday WOD 4/27/21

Forge Fitness – WOD

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Strength

Back Squat (5×5 Reps @ 70%)

*level load

Workout

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

4 Min AMRAP

6 box jumps 24/20″

6 SDHP 135/95#

12/10 cal bike

Rest 2 min

Modifications:

– step ups

– lighter weight

– less calories
* pick up where left off each round

WORKOUT OF THE DAY