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Tuesday, October 27 2020 

Strength: Back Squat 

65% x 5 reps 

75% x 5 reps 

85% x 5 reps 

•In between sets 10-15 Banded Good Mornings 

Metcon: For Time (18 minute cap)

32 Thrusters 95/65

32 Sumo Deadlift High Pulls 

32 Back Squats 

32 Push Jerks 

32 Front Squats 

•EMOM 3 Burpees. Start with 3 Burpees

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Wednesday, October 21 2020 

Metcon: AMRAP 5 

100 Double-unders 

20 Burpees 

AMRAP 5

5 Push Jerks 135/95

10 Cals of your choice

AMRAP 5

100 Double-unders 

20 Burpees 

AMRAP 5 

5 Push Jerks 155/105 

10 Cals of your choice

AMRAP 5 

100 Double-unders 

20 Burpees 

AMRAP 5 

5 Push Jerks 185/115

10 Cals of your choice

1 minute rest between amraps

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Tuesday, October 20 2020

Strength: Every 3 minutes for 15 minute...

15/12 Cal Bike

10 Toes to Bar

1 Squat Clean + 1 Hang Squat Clean

Metcon: For Time (18 minute cap)

800m Run

5 Rounds

10 Pull-ups

10 DB Floor/ Bench Press 50/25

1,000m Run (200m intervals)

Into… AMRAP remaining time

10 Pull-ups

10 DB Floor/ Bench Press 50/25

Your score is only the rounds and reps of the last part

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Tuesday, October 13 2020

Metcon: EMOM 25 (For Max Reps)

1 min. Cal Row/Bike/Ski

1 min. Push-ups

1 min. Double-unders

1 min. Russian KB Swings 53/35

1 min. Rest

10 minute ABS

1min. Right Plank

1 min. Sit-ups

1 min. Left Plank

1 min. Reverse Sit-ups

1 min. Forearm Plank

Into…

50 Russian Twist’s 10/5lbs

50 Seated Knee Tucks

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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