Workout of the Day

Tuesday WOD 10/13/20

Forge Fitness – WOD

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Strength

1 Front Squat + 1 1/4 Front Squat

E:90MOM: 5 x 1 Complex @ 85%

Workout

Metcon (Time)

3 RFT

400m Run

20 Alternating DB snatches 50/35#

20 Dual DB Front Squats 50/35#

Monday WOD 10/12/20

Forge Fitness – WOD

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Strength

Squat Snatch (E2MOM x 6 sets:)

Set 1-3: x 2 Reps @ 85%

Set 4-6 x 1 Rep @ 90%

Workout

Metcon (AMRAP – Reps)

Every 2 Min: x 5 rounds:

3 OHS 115/75#

1 Rope Climb

+ Max Reps Wall Ball 20/14#

Rx+ 155/105#

Modifications:

– strict pullups

Saturday WOD 10/10/20

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time: “synchro style”

30 Dual DB thrusters 35/20#

60 Double unders

30 Pushups

60 Double unders

30 Burpees

60 Double unders

30 Dual DB STO

60 Double Unders

Every 3 min each partner completes a 10/8 cal row

Rx + 50/35#

Modifications

– single unders

– ligher weight

Friday WOD 10/9/20

Forge Fitness – WOD

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Workout

Metcon (Time)

3 Rounds:

5 Squat snatch 95/65#

5 Lateral burpees over the bar

-into-

3 Rounds:

10 Hang power snatch

10 HSPU

-into-

3 Rounds:

15 OHS

15 Cal assault bike (20 cals bike erg)

Rx+ 135/95#

Modifications:

– lighter weight

– pushups

Thursday WOD 10/8/20

Forge Fitness – WOD

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Strength

Squat Clean and Jerk (12 min EMOM:)

Set 1-3: 2 Cleans + 1 Jerk @ 80%

Set 4-6: 1 Clean + 1 Jerk @ 85%

Set 6-9: 1 Clean + 1 Jerk @ 90%

Workout

Metcon (3 Rounds for time)

On a running clock:

0:00- 6:00

21-15-9

Wall balls 20/14#

Pullups

6:00- 11:00

15-9-6

Wall balls

Pullups

11:00- 15:00

9-6-3

Wall balls

Pullups

Modifications:

– ring rows

Wednesday WOD 10/7/20

Forge Fitness – WOD

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Extended Warm-up

Warm-up (No Measure)

4 sets:

5/5 Single leg glute bridge

:45 sec HS walk or HS hold

5/5 Single leg box jumps

:45 sec hollow body hold

Workout

Metcon (AMRAP – Reps)

4 min AMRAP:

400m Run

Max rep box jump overs 24/20″

Rest 2 min

4 min AMRAP:

400m Run

Max rep devil press 35/25#

Rest 2 min

4 min AMRAP

400m Run

Max rep WTD situps 35/25#

Rx + 50/35#

Tuesday WOD 10/6/20

Forge Fitness – WOD

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Strength

Back Squat (4 x 4 reps @ 75%)

– level load

Workout

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 Barbell reverse lunges 135/95#

12 Floor press

40 Double unders

Modifications:

– lighter weight

– single unders

Monday WOD 10/5/20

Forge Fitness – WOD

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Workout

Metcon (Time)

2 RFT:

25 DB Snatches 50/35#

500m Row

25 Pistols

1000m Run

25 TTB

Modifications:

– lighter db

– suitcase split leg squats

– hanging knee raises; straight leg situps

Saturday WOD 10/3/20

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

Partner WOD- 28 min running clock

4 Min AMRAP:

4 DB hang clean 35/20#

4 DB Front squats

4 DB bent over row

• Partner is accumulating calories on the rower

• Athletes switch after 4 min.

Rest 2 min

4 Min AMRAP:

4 DB reverse lunges

4 DB STO

4 DB floor press

• Partner is accumulating calories on the rower

• Athletes switch after 4 min.

Rest 2 min

4 min AMRAP:

4 DB snatch

4 DB Deadlifts

4 Burpees

RX+ 50/35#
– all movements are with 2 DB’s

WORKOUT OF THE DAY