Forging Elite Fitness

May 14, 2021

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05/14/2021

EC Warmup 3
400m Row
2 Rounds
10 Squats
10 Toe Touches
10 Push ups
10 Pull ups

Turf Stretches & Ankle Mobility
The Legend (Time)
4 pistols
25 KBS (54/35)
50 Push-ups – Chest to Floor
75 Pull-ups
50 Push-ups – Chest to Floor
25 KBS (54/35)
4 pistols

In honor of Chris Kyle
Front Squat (3-3-3-3-3 (65%, 70%, 75%, 75%, 75%))
This is a paused front squat. When in the bottom say "1 Mississippi" and then stand up. Big elbows and engaged core and glutes!
Ab Ripper 2
1 Min Plank (from elbows)
50 Situps
1 Min Plank (Right Side)
50 Mtn Climbers
1 Min Plank (Left Side)
50 Flutter Kicks
1 Min Plank (regular)

May 13, 2021

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05/13/2021

Warm-up
800 m run
Turf Stretches
Squat Clean Thruster (3-3-3-3-3 (70%, 70%, 75%, 75%, 80%))
Perform a full clean and then thruster at the top. Percent is based off of your 1RM thruster. If you don’t know then feel it out.
Metcon (AMRAP – Rounds and Reps)
With a partner
"Frank the Tank 2"
In a 8:00 Window…
35 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts (225/155), 9 Bar Facing Burpees

Rest 5 min before starting part C
Metcon (AMRAP – Rounds and Reps)
With a partner
"Frank the Tank 3"
In a 8:00 Window…
20 Wall Balls (20/14)
Time remaining, AMRAP:
6 Deadlifts (275/185), 6 Bar Facing Burpees

May 12, 2021

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05/12/2021

Warm-up
Stations 40 on 20 off
Row
HS Hold
Strict Press (45/35)
Slam Ball
Lunge

PVC Shoulder –
Then review snatch and warm up to WOD weight

Metcon (Time)
21-15-9
HSPU
Power Snatch (95/65)
Back Squat (5-5-5-5 (75%, 75%, 80%, 80%))
Ab Ripper 1
40 on 20 off for 3 rounds
Sit up
Russian Twist
Mountain Climber
Plank

May 11, 2021

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05/11/2021

EC Warmup 2
400m Run
Everett
Turf Stretch
PVC Shoulder
Metcon
30 min EMOM

min 1 – 25 DU
min 2 – 15 Wallball Situps 20/14
min 3 – 10 KB SDHP (70/53)
min 4 – 12 Burpees
min 5 – 12 Wallball Push up
min 6 – Rest

Bench Press (5-5-5-5 (75%, 75%, 80%, 85%))
Bench Press (5-5-5-5 (75%, 75%, 80%, 85%))
Ab Ripper 2
1 Min Plank (from elbows)
50 Situps
1 Min Plank (Right Side)
50 Mtn Climbers
1 Min Plank (Left Side)
50 Flutter Kicks
1 Min Plank (regular)