Forge Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A1
Push-Up
3 x 8
A2
Med Ball Rotational Throw
3 x 8
B1
Overhead Press
3 x 8
B2
Band Tricep Push Down
3 x 15
C1
DB Bench Press
3 x 8
C2
Banded Front Raise
3 x 15
D1
Push-Up
4 x 10
D2
Bench Dips
3 x 15
E1
Burpee
3 x 8
E2
Medicine Ball Slam
3 x 8
A1
Push-Up
3 x 8
A2
KB Halo
3 x 8
B1
1-Arm KB overhead press
3 x 8
B2
KB Chop
3 x 8
C1
Single Arm KB Floor Press
3 x 8
C2
Bench Dips
3 x 12
D1
Push-Up
4 x 15
D2
KB Farmer's Walk
4 x 25
E1
KB Arnold Press
3 x 8
E2
Hanging Leg Raise
3 x 8
A1
Jump Rope
3 x 25
A2
Air Squat
3 x 12
B
Back Squat
3 x 8
C
Trap Bar Deadlift
3 x 8
D1
DB Split Squat
3 x 8
D2
DB RDL
3 x 8
D3
Lateral Lunge
3 x 5
E1
Wall Sit
3 x 0:45
E2
Wall Balls
3 x 12
A1
Air Squat
3 x 15
A2
Walking Lunges
3 x 8
B1
Double KB Front Squat
3 x 8
B2
KB RDL
3 x 8
C1
Sumo KB Deadlift
3 x 8
C2
KB Leg Lift Overs
3 x 10
D1
KB Split Squat
3 x 8
D2
KB swings
3 x 8
A
Cardio
1 x 30:00
Circuit
A
10 Rounds for Time: - Goblet Squats x 5 - KB Single Arm Overhead Press x 5 each - Chin Ups x 5 - KB Swings x 5 - Push Ups x 5 - Farmer Carry x 25 yds
Circuit
A
3 Rounds: - Push Ups x 25 or failure - Plank x 1:00 or failure - Wall Sit x 1:00 or failure - Pull Ups x 10 or failure Rest for 30-180 seconds between each exercise.
Circuit
B
Thoracic & Shoulder Reset: - Foam Roll: Upper back x 1:30 - Thread the Needle x 8/side - Wall Angels x 10 - Banded Lat Stretch x :30/side - Cat-Cow x 10 - Tall Kneeling Y-T-W Holds (3 sec hold each position x 2 rounds)
A1
Band Pull-Apart
3 x 8
A2
Medicine Ball Slam
3 x 8
B
Reverse Grip Bent Over Row
3 x 8
C
Pull-Up
3 x 8
D1
Band Face Pull
4 x 20
D2
Zottman Curls
4 x 10
D3
KB Row
4 x 12
E1
Barbell Upright Row
4 x 6
E2
Farmers carry
4 x 25
A1
Lat & Pec Stretch
3 x 0:30
A2
Pull-Up
3 x 8
B1
Alternating KB Row
3 x 8
B2
KB High Pull
3 x 8
C1
KB Renegade Row
3 x 8
C2
KB Horn Curl
3 x 12
D1
KB Chop
3 x 8
D2
Pull-Up
