Workout of the Day

Mayhem Affiliate 11/27/2023

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)

()

Mayhem Affiliate 11/27/2023

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

Mayhem Affiliate 11/25/2023

Forge Fitness – WOD

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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)

()

Mayhem Affiliate 11/25/2023

Forge Fitness – WOD

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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

Mayhem Affiliate 11/24/2023

Forge Fitness – WOD

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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)

()

Mayhem Affiliate 11/24/2023

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-

Mayhem Affiliate 11/23/2023

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

()

Mayhem Affiliate 11/23/2023

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

Mayhem Affiliate 11/22/2023

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)

()

Mayhem Affiliate 11/22/2023

Forge Fitness – WOD

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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)

()

WORKOUT OF THE DAY