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Thursday, October 8 2020 

*Announcements*

We will now offer open gym starting at 7:30am. The 7:30AM class will still be coached but athletes now have the option to do Open Gym. 

Moving forward, Sunday Open Gym Hours will be from 10:00-11:00am ONLY. 

Mobility 

Metcon: For Time 

21-18-15-12-9 

Hang Power Snatches 75/55

Thrusters 

*200m Run after each couplet 

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Wednesday, October 7 2020 

Strength: Back Squat 

  1. Build to a heavy single

  2. Drop to 60% of your 5RM + 25-50lbs 

Metcon: 15 minutes to get as far as possible…

10 Up-Downs

20 Wall Balls 20/14

10 Up-Downs

30 Alt. DB Snatches 

20 Wall Balls 

10 Up-Downs

40 Push-ups 

30 Alt. DB Snatches 

20 Wall Balls 

10 Up-Downs

50 Double-unders 

40 Push-ups 

30 Alt. DB Snatches 

20 Wall Balls 

10 Up-Downs

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Monday, October 5 2020

Few updates:

1. We will be offering 5:30 AM (INDOOR ONLY) classes on Monday, Wednesday, and Thursday starting this Wednesday 10/7. You MUST register for the 5:30AM class by 8PM the night prior. If no one is signed up by 8PM there will be no class.

2. We will only be running two classes this coming Monday, 10/12 for Columbus Day. We will have 10AM and 11AM.

3. We will be upping the capacity for indoor classes, later this week based off of Governor Baker’s new guidelines. 

4. Friendly reminder, please do not register for class and not show. If something comes up, and you cannot make it, please reach out to Coach Will.

Lastly, I just want to thank all of our members for their flexibility and sticking by ForceField Athletics during these weird times, means a lot!

Have a great week and look forward to seeing everyone crush it!

Warm-up: EMOM 8 

1) 15 Empty bar front squats

2) 10 Kip Swings or Hollow Rocks 

3) 45 Second Bike (60-70% effort) 

4) 12 Sumo Stance Good Mornings 

Metcon: EMOM 28 

1)5 Front Squats (HEAVY)  

2)12 Toes to Bar (scale: Hollow Rock) 

3)15/12 Cal Bike 

4)12  Russian KB Swings 70/53

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Friday, October 2 2020 

Strength: 3 Set

10 Alt. V-Ups

20 Heel Touches

15 Sit-ups

Metcon: AMRAP 9 

8 Cal Bike 

8 Pull-ups 

10 Alt. DB Lunges 50/35 (two DB’s) 

Into… 

AMRAP 9 

8 Cal Bike 

8 Pull-ups 

10 Close Stance Heel Elevated DB Front Squats (1 DB) 

No rest between AMRAP’s think of this as 18 minutes straight

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Tuesday, September 29 2020 

Strength: Banded Romanian Deadlift 

4Sets of 10 

Metcon: Tabata 20 seconds on, 10 seconds off x 8 rounds of each 

8 Rounds :

20 Sec. Front Squats 95/65

10 Sec. Rest 

8 Rounds :

20 Sec. HSPU 

10 Sec. Rest 

8 Rounds :

20 Sec. American KB Swings 

10 Sec. Rest 

8 Rounds :

20 Sec. Cal Bike 

10 Sec. Rest 

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Tuesday, September 15 2020 

Strength: Back Squat (week 3 of 6) 

  1. Build to a heavy single (superset with

  2. 20 unbroken reps at 60% of 5RM + 10-20lbs 

Metcon: 3RFT

21 Push Press 95/65

65 Double-unders (adv, unbroken or start over) 

Rest 2 minutes after each round. 

*These rounds should be an all out effort each round. Make sure to EARN the rest

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Monday, September 14 2020 

Quick reminder to everyone: whatever location (indoor or outdoor) you sign up for, you must go to that location. If we could have everyone inside I would, but we can’t right now. If spots open up during class and you would like to move that is allowed but please check with Coach Will first. 

In addition, we have moved 4 of the outdoor mats to be closer to the gym doors so it’s easier to bring out equipment and for Coach Will to coach both classes at the same time. With that being said, please use the parking spaces we have cleared in the front of the building (where Coach Will parks/front door is). 

Thank you!

Metcon: 5RFT

400m Run 

12 Deadlifts 155/105

9 Hang Power Cleans 

6 Jerks 

3 Burpees 

Rest 1 minute 

L3: 135/95

L2:115/75

L1: 95/65