Workout of the Day
Friday WOD 1/8/21
Forge Fitness – WOD
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
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
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
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
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
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
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
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
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
Monday WOD 12/28/20
Forge Fitness – WOD
Strength
Front Squat (7 x 1 Rep @ 90%)
Workout
Metcon (Time)
3RFT
20 Power cleans 115/75#
20 Front rack lunges
200m Run