Workout of the Day

Friday WOD 1/8/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time:

400m Row

-into-

3rounds:

5 Deadlift 225/155#

20 Pushups

-into-

400m Row

-into-

3 Rounds

5 Deadlifts

10 HSPU

-into-

400m Row

Rx+

– 315/205#

– strict hspu

Modifications:

– 200m run

– lighter weight

– pike hspu

Thursday WOD 1/7/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

9/7 Cal bike

7 Dual DB power snatch 50/35#

Rest 2 min

7 Min AMRAP:

9/7 Cal bike

7 Dual DB STO

Rest 2 min

7 Min AMRAP:

9/7 Cal bike

7 Devil presses

Modifications:

– lighter weight

Wednesday WOD 1/6/21

Forge Fitness – WOD

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Strength

Squat Clean + Front squat + Jerk

Set 1: 2+2+1 @ 75%

Set 2: 2+2+1 @ 80%

Set 3: 1+2+1 @ 85%

Set 4: 1+1+1 @ 90%

Workout

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Clean Thruster 95/65#

4 Ring Dips

5 Pullups

Rx +

135/95#

Chest to bar pullups

Tuesday WOD 1/5/21

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

1 Min AMRAP:

Max Wall balls 20/14#

Rest 1 min

2 Min AMRAP

5 Wall balls

Max Burpees

Rest 1 min

3 Min AMRAP

5 Wall Balls

5 Burpees

Max KB Swings 53/35#

Rest 1 min

4 Min AMRAP

5 Wall Balls

5 Burpees

5 KB Swings

Max Calorie row

Rest 1 min

5 Min AMRAP

5 Wall Balls

5 Burpees

5 KB Swings

15 Cal Row

Max KB hang clean

Rest 1 min

6 Min AMRAP:

5 Wall Balls

5 Burpees

5 KB Swings

15 Cal Row

5/5 KB hang cleans

Max Double unders
* only the max reps for each amrap count towards the score.

Monday WOD 1/4/21

Forge Fitness – WOD

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Strength

Back Squat (6 x 1 Rep @ 90%)

Workout

Metcon (Time)

3 RFT:

12 Pistols

14 TTB

16 Box jumps 24/20″

Modifications:

– dual db split leg squats

– elevated situps

– step ups

Saturday WOD 1/2/21

Forge Fitness – WOD

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Workout

Metcon (Time)

For Time: Partner

60 Dual DB burpee deadlifts 35/25#

60 Dual DB STO 35/25#

60 Dual DB front squats 35/25#

6 Mile Bike

*1 partner bikes while 1 partner completes the db work

Rx+ 50/35#
*9600m on bike erg

Thursday WOD 12/31/20

Forge Fitness – WOD

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Strength

Strict press + Push press + Push jerk (1RM)

* complete 3 reps of each movement
Eg:

3 Strict press

3 Push press

3 Push jerk

Workout

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

40 cal ski

20 Wall balls 20/14#

10 TTB

5 Devils press 50/35#

Modifications:

– fewer calories

– cross body v ups

– lighter dbs

Wednesday WOD 12/30/20

Forge Fitness – WOD

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Strength

Low Hang Squat Snatch (5 Sets)

4 reps @ 65%

3 reps @70%

3 x 3 reps @ 75%

Workout

Metcon (Time)

Every 4 min x 4 Sets:

30/24 Cal Row

10 Hang power snatch 115/75#
* score is slowest round

Tuesday WOD 12/29/20

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

6 min AMRAP:

8 Alternating DB snatch 50/35#

6 Pullups

8 Box jump overs 24/20″

Rest 2 min

Modifications:

– ring rows

– step overs

WORKOUT OF THE DAY