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
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat
2. Strength Prep
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Air Bike
2 Burpee Box Jump Over
Strength/Accessory
Snatch Push Press + Overhead Squat
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Snatch Push Press + Overhead Squat
Snatch Push Press + Overhead Squat 1×3
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Workout (2 Rounds for reps)
Livin’ on a Prayer
Freedom (RX’d)
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (24/20)
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . . Calorie Air Bike
Independence
6:00 AMRAP
6/5 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (20/16)
-rest 4:00-
6:00 AMRAP
4 Burpees Box Jump Overs (20/16)
2-4-6-8. . . Calorie Air Bike
Liberty
6:00 AMRAP
5/4 Calorie Air Bike
2-4-6-8. . . Up Down Box Step Overs (20/16)
-rest 4:00-
6:00 AMRAP
6 Up Down Box Step Overs (20/16)
1-2-3-4. . . Calorie Air Bike
Target Round each set:
Set 1: Through Round of 10 Burpee Box Jump Overs
Set 2: Through Round of 10 Calorie Bike
Minimum Round before scaling:
Set 1: Into Round of 8 Burpee Box Jump Overs
Set 2: Into Round of 6 Calorie Bike
Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose