Workout of the Day

Friday WOD 4/2/21

Forge Fitness – WOD

View Public Whiteboard

Strength

Back Squat (4 x 3 Reps @ 80%)

* level load

Workout

Metcon (Time)

For Time:

60 Wall Balls 20/14#

30 Deadlifts 225/155#

40 Wall Balls

15 Power Cleans 185/125#

20 Wall Balls

Modifications:

– lighter weight

Thursday WOD 4/1/21

Forge Fitness – WOD

View Public Whiteboard

Strength

Squat Snatch + Hang Squat Snatch (* build to heavy complex)

Workout

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

6 Push Press 115/75#

4 Chest to bar

6 Push Press

6 Chest to bar

6 Push Press

8 Chest to Bar

6 Push Press

10 Chest to bar

ETC….

Modifications:

– lighter weight

– pullups, ring rows

Wednesday WOD 3/31/21

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (Time)

Partner: 2 RFT

100 Double unders

1000m Row

80 Cal bike

60 DB Thrusters 50/35#

40 TTB

Modifications:

-1:1 singles

– lighter weight

– hanging knee raises, v ups

Tuesday WOD 3/30/21

Forge Fitness – WOD

View Public Whiteboard

Strength

Strict Press (1RM)

Workout

Metcon (AMRAP – Reps)

4 Rounds:

3 min AMRAP:

400m Run

Max rep Strict HSPU

Rest 2 min

Modifications:

– shorter run

– kipping hspu, pushups

Monday WOD 3/29/21

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

1 Devil press 50/35#

2 DB box step ups

3 Burpee box jump overs 24/20

2 Devil press

4 DB box step ups

6 Burpee box jump overs

3 Devil press

6 DB box step ups

9 Burpee box jump overs

Etc.

Rest 2 min

2 min AMRAP:

Max Rep Dual DB snatch

Rest 2 min

2 Min AMRAP:

Max Rep box jumps

Rest 2 min

2 Min AMRAP:

Max rep DB burpee deadlifts

Saturday WOD 3/26/21

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

Partner: 28 min Amrap

12 KB Swings 53/35#

30 Double unders

10/8 Cal Row

12 Wall Balls 20/14#

10 Box jumps 24/20#

• Alternating movements

Friday WOD 3/26/21

Forge Fitness – WOD

View Public Whiteboard

Workout

Open Workout 21.3 (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb./ 65lb for the front squats and thrusters

Time cap: 15 min.

Strength

Open Workout 21.4

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Wednesday WOD 3/24/21

Forge Fitness – WOD

View Public Whiteboard

Strength

Push Complex (2 Push Jerk + 2 Split Jerk)

* work to heavy complex

Workout

Metcon (Time)

3RFT

20 OH Plate Step Ups 24/20″, 45,25#

15 Deadlifts 225/155#

10 WtD V ups

5 Strict HSPU

Modifications:

– lighter weight

– pushups

Tuesday WOD 3/23/21

Forge Fitness – WOD

View Public Whiteboard

Workout

Metcon (Time)

For Time

800m run

20 Wall balls 20/14#

20 Chest to Bar

20 Air Squats

600m Run

15 Wall Balls

15 Chest To bar

15 Air Squats

400m run

10 Wall Balls

10 Chest to bar

10 Air Squats

200m Run

5 Wall Balls

5 Chest To bar

5 Air Squats

Modifications:

– shorter run

– pullups, ring rows

WORKOUT OF THE DAY