Forging Elite Fitness

September 21, 2020

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09/21/2020

EC Warmup 3
400m Row
2 Rounds
10 Squats
10 Toe Touches
10 Push ups
10 Pull ups
Overhead Squat (4-4-4-4 (55%))
This is for fine tuning your form. Should be challenging but not so heavy that you need to drop the bar b/t reps.
Metcon (AMRAP – Reps)
7 Min AMRAP
3 HSPU
3 TTB

add 3 reps each round until the clock reaches 7 min

Rolling Scoring Round / Total Reps
1 / 9
2/ 27
3 / 54
4 / 90
5 / 45
6 / 135
7 / 180
1000m Row (Time)
Max Effort 1000m Row

September 19, 2020

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09/19/2020

EC Warm up 4
400m Run
Lunge Turf Down / Spiderman Back
20 Squats (5s bottom pause every 5)
10 Push Ups
Hamstring Stretch with Band
Metcon (Time)
With a partner for time
100 Deadlift 135/95
100 Power Clean 135/95
100 Ground to Overhead 135/95
100 Burpees

September 17, 2020

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09/17/2020

Warm-up
3 Min Bike/Ski/Row
then your trainer will demo how to find snatch grip
then, with PVC
5 shrug
5 shrug + high pull
5 shrug + high pull + power snatch
5 hang power snatch
5 high hang squat snatch
5 low hang squat snatch
then repeat above w/ empty barbell
then spend 5-8 min warming the snatch to 55%
Snatch (5-4-3-2-1-1-1 (55%, 65%, 75%, 85%, GO))
12 Min to establish 1RM Squat Snatch. No more than 3 attempts at the 1RM.

**MAKE SURE you know how to safely fail this lift. MAKE SURE you have enough room 360 degrees around you to safely perform the lift

Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
6 Power Snatch 75/55
6 Box Jump 20"

Rest 4 min before starting C
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
6 Hang Power Clean 95/65
6 Front Rack Lunge 95/65

September 16, 2020

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09/16/2020

Warm-up
20 DU
2 Min Ski
then down and back on turf
-High Knees
-Butt Kickers
-Step out lunge
-Superman Quad
-Down Dog to Push up
then
Box Shoulder 3 x 45 on 15 off
Review performance tips and standards for wod
Metcon (Time)
For time
Buy-in 50/40 Cal Row
then 5 Rounds
10 Burpee
10 KB Swing 50/35
Metcon
Head and Handstand practice

Headstand can be practiced on the turf with a yoga mat (by fitaid cooler)

Handstands along the wall by the rowers

Metcon
Head and Handstand practice

Headstand can be practiced on the turf with a yoga mat (by fitaid cooler)

Handstands along the wall by the rowers