Workout of the Day

Thursday WOD 8/4/22

Forge Fitness – WOD

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Strength

Bench Press

Strength

Metcon (No Measure)

2 Sets:

8/8 ½ Kneeling Single Arm Press

12 OH DB Tri Ext

Workout

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

1-2-3-4-5-6…

Strict HSPU

Strict Ring Dips

Pushups

Modifications:

– db strict press, tempo negatives

– 2:1 box dips

Wednesday WOD 8/3/22

Forge Fitness – WOD

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Workout

Metcon (Calories)

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts 315/205#

Max Echo Bike calories

Rest 2 minutes between rounds.

Tuesday WOD 8/2/22

Forge Fitness – WOD

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Workout

Metcon (Time)

Running Clock:

3 Sets:

11 Dual DB Push Press 50/35#

1 Rope Climb

Rest 1 min

+

3 Sets:

11 Dual DB Hang Power Clean

9 Chest to Bar Pullups

Rest 1 min

Modifications:

– lighter weight

– 3 strict pullups, banded pullups

– pullups, jumping pullups, ring rows

Monday WOD 8/1/22

Forge Fitness – WOD

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Strength

Power Snatch (5-4-3-2-1 (Building))

*touch and go

Workout

Metcon (Time)

6 RFT

1 Power Snatch 135/95#

250m Row

35 Double Unders

Rx + 185/125#

Modifications:

– lighter weight

– athlete jump choice

Saturday WOD 7/30/22

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

Partner – 35 min AMRAP:

800m Row

16 Alternating 1 Arm OH Lunges 50/35#

20 Hand Release Pushups

600m Ski

20 Goblet Squats

16 Wtd V Ups

400m Run

40 Alternating DB Snatch 50/35#

Friday WOD 7/29/22

Forge Fitness – WOD

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Strength

Power Clean (5-4-3-2-1 Reps)

* touch and go

Workout

Metcon (Time)

10RFT

7 Chest To Bar Pullups

5 Lateral Burpees OTB

3 Hang Power Cleans 155/105#

Rx+ 185/125#

Modifications:

– pullups, jumping pullups

– lighter weight

Thursday WOD 7/28/22

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

Running Clock: 4 Sets

5 Min AMRAP:

400/300m Ski

25 Wall Balls 20/14#

15 Box Jumps 24/20″

5 Devil Press 50/35#

Rest 2 min

Modifications:

– less reps

– step ups

– lighter weight

Wednesday WOD 7/27/22

Forge Fitness – WOD

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Strength

Strict Press (5 x 5 Reps Building)

Workout

Metcon (AMRAP – Rounds and Reps)

On a 2 min Clock:

1 Wall Walk

200m Run

4 HSPU

Modifications:

– plank wall touches, plank shoulder taps

– db push press, pike hspu
• Add 2 HSPU for every completed round

* :30 sec max rep separator

WORKOUT OF THE DAY