Workout of the Day
Friday WOD 4/2/21
Forge Fitness – WOD
Strength
Back Squat (4 x 3 Reps @ 80%)
* level load
Workout
Metcon (Time)
For Time:
60 Wall Balls 20/14#
30 Deadlifts 225/155#
40 Wall Balls
15 Power Cleans 185/125#
20 Wall Balls
Modifications:
– lighter weight
Thursday WOD 4/1/21
Forge Fitness – WOD
Strength
Squat Snatch + Hang Squat Snatch (* build to heavy complex)
Workout
Metcon (AMRAP – Rounds and Reps)
12 min amrap:
6 Push Press 115/75#
4 Chest to bar
6 Push Press
6 Chest to bar
6 Push Press
8 Chest to Bar
6 Push Press
10 Chest to bar
ETC….
Modifications:
– lighter weight
– pullups, ring rows
Wednesday WOD 3/31/21
Forge Fitness – WOD
Workout
Metcon (Time)
Partner: 2 RFT
100 Double unders
1000m Row
80 Cal bike
60 DB Thrusters 50/35#
40 TTB
Modifications:
-1:1 singles
– lighter weight
– hanging knee raises, v ups
Tuesday WOD 3/30/21
Forge Fitness – WOD
Strength
Strict Press (1RM)
Workout
Metcon (AMRAP – Reps)
4 Rounds:
3 min AMRAP:
400m Run
Max rep Strict HSPU
Rest 2 min
Modifications:
– shorter run
– kipping hspu, pushups
Monday WOD 3/29/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
1 Devil press 50/35#
2 DB box step ups
3 Burpee box jump overs 24/20
2 Devil press
4 DB box step ups
6 Burpee box jump overs
3 Devil press
6 DB box step ups
9 Burpee box jump overs
Etc.
Rest 2 min
2 min AMRAP:
Max Rep Dual DB snatch
Rest 2 min
2 Min AMRAP:
Max Rep box jumps
Rest 2 min
2 Min AMRAP:
Max rep DB burpee deadlifts
Saturday WOD 3/26/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
Partner: 28 min Amrap
12 KB Swings 53/35#
30 Double unders
10/8 Cal Row
12 Wall Balls 20/14#
10 Box jumps 24/20#
• Alternating movements
Friday WOD 3/26/21
Forge Fitness – WOD
Workout
Open Workout 21.3 (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb./ 65lb for the front squats and thrusters
Time cap: 15 min.
Strength
Open Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Friday WOD 3/25/21
Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds)
Every 8 min x 4 sets:
400m Row
80 Double unders
16 Burpee over the erg
Wednesday WOD 3/24/21
Forge Fitness – WOD
Strength
Push Complex (2 Push Jerk + 2 Split Jerk)
* work to heavy complex
Workout
Metcon (Time)
3RFT
20 OH Plate Step Ups 24/20″, 45,25#
15 Deadlifts 225/155#
10 WtD V ups
5 Strict HSPU
Modifications:
– lighter weight
– pushups
Tuesday WOD 3/23/21
Forge Fitness – WOD
Workout
Metcon (Time)
For Time
800m run
20 Wall balls 20/14#
20 Chest to Bar
20 Air Squats
600m Run
15 Wall Balls
15 Chest To bar
15 Air Squats
400m run
10 Wall Balls
10 Chest to bar
10 Air Squats
200m Run
5 Wall Balls
5 Chest To bar
5 Air Squats
Modifications:
– shorter run
– pullups, ring rows