Announcements
Forge has partnered with Vulcan Movement to do in house free 15 minute injured 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
3 sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
2. Strength Prep
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes
3. Workout Prep
1 set:
5/4 Calorie Row
1x50ft Shuttle Run
*At workout pace
Strength/Accessory
Front Squat + Push Press + Push Jerk
1 Front Squat + 1 Push Press + 1 Push Jerk Work up to a heavy complex in 10-12 minutes –
Workout
Workout (3 Rounds for time)
Buffalo Brew Coffee
Freedom (RX’d)
3 sets (Every 5:00)
5-10-15 Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12
Independence
3 sets (Every 5:00)
4-8-12 Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 3-7-10
Liberty
3 sets (Every 5:00)
3-6-9 Calorie Row
*2x50ft Shuttle Run after each Row
*Women’s Calories: 2-5-7
Target time each set: 2:30-3 minutes
Time cap each set: 4 minutes
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)