Workout of the Day

Announcements

Forge has partnered with Vulcan Movement to do in house free 15 minute health screenings!! You will meet with our very own afternoon athlete Lauren Potter; she has set up two sign-up sheets. One for Dec. 5th in the morning and one for Dec. 12th in the afternoon. Spots are limited so please sign up as soon as you can!

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Banded Face Pulls

10 Banded Fire Hydrants

-into-

3 sets:

3 Inch Worms

10 Hang Alternating Dumbbell Snatch (light)

10 Kip Swings on Rings or Bar

5 Wall Ball Thrusters

2. Workout Prep

2 sets:

3 Hand Release Push Ups

4 Dumbbell Snatches (build-in weight)

3 Toes to Rings

4 Wall Balls

Workout

Workout (Time)

Thunderstruck

Freedom (RX’d)

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Ring (OR 10 Toes to Bar)

10 Wall Balls (20/14)

(KG conv: 22.5/15 DB, 9/6 WB)

Independence

7 Rounds

7 Hand Release Push Ups

7 Dumbbell Snatches (50/35)

7 Toes to ring (OR 8 Toes to Bar)

7 Wall Balls (20/14)

(KG conv: 22.5/15 DB, 9/6 WB)

Liberty

5 Rounds

10 Bar Push Ups

10 Dumbbell Snatches (light)

10 Hanging Knee Raises

10 Wall Balls Thrusters (light)

Target time: 13-15 minutes

Time cap: 20 minutes

Skills and Drills

Strict Pull-up Progression (Checkmark)

Strict Pull-up Progression – Week 3 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility (No Measure)

Mobility (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()

Announcements

Forge has partnered with Vulcan Movement to do in house free 15 minute health screenings!! You will meet with our very own afternoon athlete Lauren Potter; she has set up two sign-up sheets. One for Dec. 5th in the morning and one for Dec. 12th in the afternoon. Spots are limited so please sign up as soon as you can!

Forge Fitness – WOD

View Public Whiteboard

Workout (Time)

Thunderstruck

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Ring

10 Wall Balls (20/14)

Target time: 13-15 minutes

Time cap: 20 minutes

Strict Pull-up Progression (Checkmark)

Strict Pull-up Progression – Week 3 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Forge Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

10 Hang Alternating Hang Dumbbell Snatch (light)

2. Workout Prep

2 sets: (With partner)

2 Dumbbell Box Step Ups (build in weight and height)

2 Synchro Hang Alternating Dumbbell Snatch (build in weight)

Workout

Workout (4 Rounds for time)

“They’ve ruined Cranberry Day.”

Freedom (RX’d)

Teams of 2

4 sets:

60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)

30 Synchro Hang Alternating Dumbbell Snatch (50/35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DBs)

Independence

4 sets:

60 Dumbbell Box Step Ups (35s/25s)(24/20)

30 Synchro Hang Alternating Dumbbell Snatch (35/25)

-rest 1:1 between sets-

(KG conv: 15/10 DBs)

Liberty

4 sets:

60 Single Dumbbell Box Step Ups (light)(24/20)

30 Synchro Hang Alternating Dumbbell Snatch (light)

-rest 1:1 between sets-

Target time each set: 4-6 minutes

Time cap each set: 8 minutes

Option 1: Gymnastics Skill Work

Strict Pull-up: Week 2 Day 2 (Checkmark)

Strict Pull-up: Week 2 Day 2

Advanced:

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang

Followed by 5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Intermediate:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang

Followed by 3-5 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Beginner:

3 rounds of:

10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang

Followed by 2 Box Assist Pull Ups

–rest 90 seconds between sets–

Option 2: Core Work

Core (Checkmark)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()

Forge Fitness – WOD

View Public Whiteboard

Workout (4 Rounds for time)

“They’ve ruined Cranberry Day.”

Teams of 2

4 sets:

60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)

30 Synchro Hang Alternating Dumbbell Snatch (50/35)

-rest 1:1 between sets-

Target time each set: 4-6 minutes

Time cap each set: 8 minutes

Option 1: Gymnastics Skill Work

Core (Checkmark)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Forge Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

2. Workout Prep

3 sets:

2 Thrusters (Build in weight)

10 Double Unders

Workout

Workout (Time)

“I’m gonna take a nap. Turkey makes me sleepy.”

Freedom (RX’d)

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders

2 Thrusters (135/95)

20 Double Unders

(KG conv: 61/43)

Independence

10 Thrusters (115/80)

75 Double Unders

8 Thrusters (115/80)

60 Double Unders

6 Thrusters (115/80)

45 Double Unders

4 Thrusters (115/80)

30 Double Unders

2 Thrusters (115/80)

15 Double Unders

(KG conv: 52/36)

Liberty

10 Dumbbell Thrusters (light)

100 Single Unders

8 Dumbbell Thrusters

80 Single Unders

6 Dumbbell Thrusters

60 Single Unders

4 Dumbbell Thrusters

40 Single Unders

2 Dumbbell Thrusters

20 Single Unders

Target time: 7-9 minutes

Time cap: 12 minutes

Strength/Accessory

Mayhem Mini-Pump – Upper Body Anterior (Checkmark)

4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

Forge Fitness – WOD

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Workout (Time)

“I’m gonna take a nap. Turkey makes me sleepy.”

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders

2 Thrusters (135/95)

20 Double Unders

Target time: 7-9 minutes

Time cap: 12 minutes

Mayhem Mini-Pump – Upper Body Anterior (Checkmark)

4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Strength Prep

3 Snatch Deadlift + 2 Power Snatch x 5 sets

– Work up to a comfortable, heavy complex

3. Workout Prep

3 sets:

5/4 Calorie Air Bike (each)

2 Deadlifts (build in weight)

10ft Handstand Walk (or 2 inchworms)

Strength/Accessory

Snatch Deadlift + Power Snatch

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex

Workout

Workout (Time)

“Don’t put words in people’s mouths. You put turkey in people’s mouths”

Freedom (RX’d)

Teams of 2

Partner 1:

200/160 Calorie Air Bike

Partner 2:

5 Deadlifts (225/155)

25ft Handstand Walk

5 Deadlifts (225/155)

(KG conv: 102/70 DL)

*Switch when the deadlift/handstand walk/deadlift is complete

Independence

Teams of 2

Partner 1:

160/130 Calorie Air Bike

Partner 2:

5 Deadlifts (185/125)

1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)

5 Deadlifts (185/125)

(KG conv: 83/56 DL)

Liberty

Teams of 2

Partner 1:

120/90 Calorie Air Bike

Partner 2:

5 Dumbbell Deadlifts (moderate)

25ft Bear Crawl

5 Dumbbell Deadlifts (moderate)

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()

Forge Fitness – WOD

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Snatch Deadlift + Power Snatch

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex

Workout

Workout (Time)

“Don’t put words in people’s mouths. You put turkey in people’s mouths”

AT HOME

Teams of 2

Partner 1:

50 Ft Repeat Shuttles

Partner 2:

5 Pushups

25ft Handstand Walk/ Bear Crawl

5 Squat Jumps

*Switch when the Pushups/handstand walk/Jumps is complete

Target time: 12-14 minutes

Time cap: 16 minutes

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8 min AMRAP:

:30 Row

:30 Jog

5 Heel to Toe Rocks

5 Up-Downs to 6 inch Target

2. Workout Prep

1 set:

2 Burpee to 6in Target

100m Row

100m Run

Workout

Workout (Time)

“These are my Thanksgiving Pants.”

Freedom (RX’d)

50 Burpees to 6in Target

2000/1750m Row

1600m Run

Independence

40 Burpees to 6 inch Target

1750/1500m Row

1200m Run

Liberty

30 Up Downs

1000/850m Row

800m Run

Target time: 20 minutes

Time cap: 30 minutes

Skills and Drills

Metcon (Checkmark)

Strict Pull-up Progression – Week 2 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

()

Forge Fitness – WOD

View Public Whiteboard

Workout (Time)

“These are my Thanksgiving Pants.”

50 Burpees to 6in Target

2000/1750m Row

1600m Run

Target time: 20 minutes

Time cap: 30 minutes

Metcon (Checkmark)

Strict Pull-up Progression – Week 2 Day 1:

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

()