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Monday, December 22 2025

Strength: Take 15 minutes to build to today’s 1RM Front Squat

Suggested loading:

3 reps @ 60%

2 reps @ 70%

1-2 reps @ 75-80%

1 rep @ 80-85%

1 rep @ 85-90%

1 rep @ 90+%

1 rep @ 90+%

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

10 Toes to Bar

25 Foot Dumbbell Walking Lunge (50/35lbs)

15/12 Calories

25 Foot Dumbbell Walking Lunge (50/35lbs)

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Friday, December 19 2025

Strength: 5 Sets

Bench Press x 8-10 reps

Superset: DB or Barbell Curl x 12-15 reps

Metcon: : Three sets for times of:

10 Dumbbell Bench Press (50/35lbs)

100 Foot Farmer Carry (25 foot increments)

10 Dumbbell Burpee Deadlifts

20 Run/Row/Ski

Rest 2 minutes between sets

Cap = 18 minutes

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Thursday, December 18 20205

Strength: Every 2 minutes, for 12 minutes (6 sets of):

3 Position Clean @ 65-75% of 1RM

*Mid Hang, Low Hang, Floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

Metcon: Every minute, on the minute, for 16 minutes (8 sets of):

Station 1: 30 Second Echo/Assault Bike for Max Calories

Station 2: 30 Second Row for Max Calories

*Goal = Maximal SUSTAINABLE calories each set.

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Tuesday, December 18 2025

Free Trial Class every Tuesday & Thursday. Email us at Will@forcefield-athletics.com

Strength: 5 Sets

Push Press x 10 reps

Superset: Lateral Raises x 12-15 reps

Metcon: Every 8 minutes, for 16 minutes (2 sets of):

21/16 Calorie Row

15 Shoulder to Overhead (95/65lbs)

9 Bar Muscle Ups

15 Shoulder to Overhead (95/65lbs)

21/16 Calorie Row

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Monday, December 15 2025

Strength: Every minute, on the minute, for 10 minutes:

2 Squat Cleans 65-85%

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

1 Squat Clean (135/95lbs)

2 Bar Over Burpees

2 Squat Cleans

4 Bar Over Burpees

3 Squat Cleans

6 Bar Over Burpees

… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round, until the 9 minutes are up.

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Saturday, December 13 2025

Heat is back on at the gym and working great! 🔥 We truly appreciate everyone’s patience and understanding while we worked through the issue

SWEAT: For Time – 40 min cap

Buy-in:

100 Heavy Kettlebell Swings (70/53)

Then 4 rounds:

• 400m partner run

• 20 Power Cleans (185/135, shared)

• 20 Synchro Burpees

• 40 Toes-to-Bar (shared)

• 20/15 Cal Echo Bike each

(must switch every 10 cals — no long rests)

Cash-out:

100 Burpees to a plate (shared)

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Friday, December 13 2025

Strength A)

Complete as much distance as possible in 8 minutes of:

600-800 Meter Run*

400-600 Meter Row*

Max Distance/Calories ____ in the remaining time.

Rest 2 minutes between sets and repeat for THREE total sets.

Set 1 – Bodyweight Walking Lunge (25 foot increments)

Set 2 – Farmer Carry (53/35lbs in 25′ inrements)

Set 3 – Echo/Assault Bike

*You should have at least 60 seconds for the “max distance” movement. Adjust the run and/or row distances accordingly.

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Thursday, December 11 2025

**Important Update**

The heating system in the gym is currently down while we wait for a replacement part, which is expected to arrive by Thursday evening. In the meantime. Please plan to dress warmly for your workouts over the next couple of days!!

Thank you for your understanding and flexibility, we appreciate you!!

Strength: Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 3 reps @ 60-65%

*Set 5 – 2 reps @ 70-75%

*Set 6 – 1 rep @ 80-85%

Rest 2 minutes between all sets

Metcon: Option 1:

Five sets for times of:

3 Wall Walks

6 Back Squats @ 65% of 1RM (bar comes from rack)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Option 2:

Five sets for times of:

3 Wall Walks

6 Front Squats @ 65% of 1RM Clean (bar comes from ground)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Goal = <15 Minutes

Cap = 18 Minutes

Rx+ Loading:

70/50lbs Snatches

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Monday, December 8 2025

Strength: Every minute, on the minute, for 12 minutes (6 sets of):

Station 1: 4-6 Strict Pull-Ups*

Station 2: 10 Alternating Lunges or 10 Alternating Pistol Squats

*Add weight or bands for the pull-ups. Increase difficulty if you get 6.

Metcon: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: Max Reps Power Clean 135/95

Station 2: Max Reps Double Unders

Station 3: Max Reps Front Rack Lunges

Stations 4 and 5: Rest

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Friday, December 5 2025

Strength:

Every 2 minutes, for 12 minutes (6 sets of):

Split Jerk

Sets 1-3: 2 reps @ 55%

Sets 4-6: 1 rep @ 65%

*For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

1-2-3-4-5-6-7-8-9-10 reps of:

Bar Facing Burpees

Shoulder to Overhead (115/85lbs)

Pull-Ups

*If you finish the round of 10, you start back at the round of 1 and continue until the 10 minutes is up.

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Thursday, December 4 2025

Strength: A)

Option 1:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 30-35% + Added Band Tension

Option 2:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 50-55% (no bands)

*Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo’s!

Metcon: Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then…

Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

Rx+ Loading:

70/53lbs

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Wednesday, December 3 2025

Metcon: Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20/15 Calorie Echo/Assault Bike SPRINT

Station 2: 20/15 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set

B)

Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)

Station 2: 15 V-Ups

Station 3: 10-12 Tempo Ring Rows @ 21X2

Station 4: 8-10 Ab Wheel Rollouts

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions

Station 2: 12-15 Barbell Curls

Station 3: 30-45 Second Hollow Hold

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Tuesday, December 2 2025

We will be closed for evening classes due to the storm.

Strength: Front Squat

*Set 1 – 3 reps @ 65-70%

*Set 2 – 2 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 80-85%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between all sets

Metcon: Three rounds for time of:

200 Meter Run

15 Toes to Bar

10 Power Cleans (135/95lbs)

15 Toes to Bar

Rx+ Loading:

155/105lbs

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Tuesday, December 2 2025

Strength: Front Squat

*Set 1 – 3 reps @ 65-70%

*Set 2 – 2 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 80-85%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between all sets

Metcon: Three rounds for time of:

200 Meter Run

15 Toes to Bar

10 Power Cleans (135/95lbs)

15 Toes to Bar

Rx+ Loading:

155/105lbs

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Monday, December 1 2025

Strength: Every 2 minutes, for 10 minutes (5 sets of):

4 Bench Press @ 70-75%

Metcon: Complete as many rounds and reps as possible in 20 minutes of:

15/12 Calorie Echo/Assault Bike OR Row

10 Stationary Dips

5 Burpee Box Jump Overs (24/20″ – step down)

10 Pull-Ups

Rx+ Movements:

-10 Chest to Bar Pull-Ups or 6 Bar Muscle Ups