Workout of the Day
Wednesday WOD 10/14/20
Forge Fitness – WOD
Workout
Metcon (Time)
For Time:
800m Row
20 BBJO 24/20″
400m Row
60 TTB
400m Row
20 BBJO
800m Row
Modifications:
– hanging knee raises, reverse leg lifts.
Tuesday WOD 10/13/20
Forge Fitness – WOD
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
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
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
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
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
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
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
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
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