Forging Elite Fitness in South Atlanta

Wods

The WOD will not always be posted daily.
Strength: 

Don't forget, Bible study at 4:15

Conditioning: 

SUNDAY FUNDAY at 5:00

Strength: 

Intense Squat Cycle
Week 3/Day 2
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
2 x 3 @ 95%
*25 min to complete

Conditioning: 

21-15-9
Cal Row
T2B
Wall Ball @ 20/14

Strength: 

1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
5 x 5 @ 90%
* 30 Min to complete

Conditioning: 

9 min AMRAP:
7 Pushups
7 Pullups
7 Ground to Overheat @ 155/105

Strength: 

Bench Press
15 Min to complete
3 x 5
3 x 3
3 x 1
*work to heavy

Conditioning: 

4 rounds::
400 M Run
15 Sit ups
10 Thrusters @ 95/65
5 Bench Press @ 70% of heaviest single

Strength: 

1 x 3 @ 60%
1 x 3 @ 70%
1 x 4 @ 80%
3 x 3 @ 90%
2 x 5 @ 85%

Conditioning: 

12 Min AMRAP
10 T2B
10 KBS's @ 70/53
10 Box Jump Overs 24"/20"
30 Double Unders

Strength: 

15 min to complete:
5 x Clean Pull + Power Clean + Clean
* work to heavy but not maximal

Conditioning: 

5 rounds:
200 M Run
15 Wall Balls @ 20/14
5 Ring Dips
5 Strict Pullups

Strength: 

Week 5/Day 3
Back Squat
7 x 5 @ 90%

Conditioning: 

200 M Run
10 Burpees
10 T2B
400 M Run
15 Burpees
15 T2B
400 M Run
15 Burpees
15 T2B
200 M Run
10 Burpees
10 T2B

Strength: 

15 min to complete:
10 x 3 Bench Press
* Work up to heavy triple

Conditioning: 

Row 1000
21 Bench @ 135/95
Row 750
15 Bench @ 155/115
Row 500
9 Bench @ 185/135

Strength: 

Week 5/Day 2
5 x 7 @ 85%

Conditioning: 

10 Min AMRAP:
15 Wall Balls @ 20/14 (everyone goes to 10')
30 KBS'S @ 70/53
60 Double Unders (60 singles if scaling, KEEP MOVING)

Strength: 

7 x 3 High Hang Snatch
*Work up over the the 7 sets
* these are unbroken sets of 3, don't drop the bar

Conditioning: 

7 rounds:
200 M Run
10 Pullups
10 SDHP @ 70/53
10 Box Jumps @ 30/24
10 Strict Press @ 75/55

Pages