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Monday, November 30 2020 

Strength: Every 2 minutes for 14 minutes…

10/7 Cal Bike 

2 Squat Cleans climbing in weight 

Metcon: With a 20 minute running clock… 

For time: 100 Wall Balls 20/14 

• Every time you break 15/12 Cal Bike 

*If you finish before the 20 minutes is up,  in remaining time AMRAP….

6 Cals 

6 Sit-ups 

6 Reverse Sit-ups 

6 Russian Twist 

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Happy Thanksgiving!

I’d like to start off by saying, I hope everyone in the ForceField community has a great Thanksgiving and I am so thankful for all of you!

I am incredibly thankful this year for a multitude of reasons. I’m thankful for the amazing community who stuck by me and FFA since March, my Coaches who have supported me and shown up when I needed them, my athletes who joined me for zoom classes in our living rooms, to outdoor only classes in 100 degree weather, and all the friendships that have been made. From the bottom of my heart, thank you!

Lastly, tomorrow marks our 6 year anniversary of ForceField Athletics! Each year has been filled with something different and exciting and I’m sure 2021 will be no exception. I couldn’t ask for a better crew to share the memories with. Thank you everyone for 6 amazing years. Always remember to be kind, work hard and stay humble.

Good Vibes Only!

Sincerely,

Coach Will

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Tuesday, November 24 2020

Skill: Every 2 minutes for 10 minutes....

10 Toes to Bar

5-10 HSPU

Metcon: With a 15 minute running clock....

For Time

21-15-9

Push Jerks 155/105

Burpees

Toes to Bar

*if you finish before the time cap AMRAP Double-unders


Home Workout:

Skill: Every 2 minutes for 20 minutes

10 Toes to Bar or V-Ups

5-10 HSPU

Metcon: EMOM 12

1. Max American KB Swings 53/35

2. Max Burpee Box Jumps 24/20

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Wednesday, November 18 2020

**The gym is still closed**

Coach Will, will be hosting a zoom class at 5:30pm. Link below. 

https://zoom.us/j/95949347501?pwd=YXlPYThpWHRXVkl4UUt4QkVyUXhWQT09

Meeting ID: 959 4934 7501

Passcode: Xcf2Li

Strength: Midline

20sec. Star Plank (right side)

20sec. Star Plank (left side)

20sec. Rest

40sec. Star Plank (right side)

40sec. Star Plank (left side)

40sec. Rest

60sec. Star Plank (right side)

60sec. Star Plank (left side)

60sec. Rest

Metcon: EMOM 21

1. 25 Sit-Ups

2. 12 Burpees

3. 45 second Plank

Cash Out: 100 Chair Dips

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Monday, November 16 2020

Strength: Back Squat 

Complete a few warm up sets, and then:

70% x 5 reps

75% x 3 reps

85% x max reps

Then drop to 65% for 10+ reps

*Rest 2-3min. Between Sets (including the plank)

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate (or more) on your back. 

Metcon: AMRAP 15 

10 Cal Row/Ski

10 Jumping Lunges 

 2 Squat Cleans 155/105

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Friday, November 13 2020 

*IMPORTANT ANNOUCEMENT*

It has come to our attention The Department of Public Health has been visiting local gyms to enforce masks and fining those that don't. With that being said, you are required to arrive to the gym with mask. Once you are at your orange "X" you can lower the mask, but put it back on if you are walking around. We suggest purchasing a neck guard or bandana so you can leave it tied around your neck, and pull it up/down when needed. 

Thank you for understanding and please contact Coach Will with any questions/concerns.

Metcon: EMOM 24 

  1. Bench Press x 5 reps 185/95

  2. 200m Row/Run/Ski 

  3. 60 Double-unders 

  4. 2 Rope Climbs 

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Tuesday, November 10 2020 

Metcon: Every 3 minutes for 15 minutes… 

10/7 Cal Bike 

10 Toes to Bar 

3 Power Snatches 115/75 

Into…

Every 3 minutes for 15 minutes…

10/7 Cal Bike 

10 Toes to Bar 

3 Power Cleans 135/95 

Accessory Work: Pick One 

  1. 400m Farmers Carry 

  2. 1 minute Weighted Planks with a partner (you go, I go) x 4 sets 

  3. 100 DB Russian Twist (R+L= 1) 

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Monday, November 9 2020 

Strength: Back Rack Lunge 

18 minutes to complete 

4-5 Sets of 16 Lunges (8 per side) 

Metcon: AMRAP 5 

5 Pull-ups 

10 Front Squats 95/65 

5 Pull-ups

10 Shoulder to Overhead 

Rest 1 minute, repeat for 3 sets 

  • Pick up where you left off the previous round. 

  • Score it total number of rounds + reps 

Rx+: 115/75 

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Friday, November 6 2020

Due to low attendance and no shows we will be canceling our 5:30am class til further notice. We will be adding additional class as the weather gets colder/after the holidays. Stay tuned! 

Thank you for your patience and understanding! 

Core: 3 Sets 

30 KB Side Raises 

30 Alt. Toe Touches  

30 Knees to Chest (feet in rings) 

Metcon: AMRAP 16

7 Cals 

7 Up-Downs

7 Cals

7 A Squats

200m Run