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
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in weight)
Workout
Workout (Time)
Smells like Teen Spirit
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)
(KG conv: 24/16)
Independence
3 Rounds
25/20 Calorie Row
30 Kettlebell Swings (35/26)
(KG conv: 16/12)
Liberty
3 Rounds
20/16 Calorie Row
20 Russian Kettlebell Swings (light)
Target time: 8-10 minutes
Time cap: 14 minutes
Core Work
Core (Checkmark)
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)