Wednesday, July 30 2026

Strength: Deadlift

* 5 @ 70%

* 5 @ 75%

* 5 @ 80%

* 5+ @ 85% (leave 1–2 reps in the tank)

Rest 2–3 minutes between sets.

Metcon: 3 Rounds For Time

600m Run

15 Dumbbell Lunges

12 Hang Power Cleans

15 Hand-Release Push-Ups

Then immediately…

Cash Out

* 1,000m Row

* Every 250m: 10 Burpees

Wednesday, July 29 2026

Strength: 4 Sets

Strict Press x 4-5 reps

Superset: Lateral Raises x 15 reps

Metcon: For Time

21-15-9

Pull-ups

Push Press 95/65

Double Unders x 2 (42-30-18)

Tuesday, July 28 2026

Strength: Build to a heavy complex…

1 Power Clean + 1 Front Squat + 1 Jerk

Metcon: 5 Rounds

300m Row/Run

10 Power Cleans 135/95

10 Bar Facing Burpees

Monday, July 27 2026

Strength: Back Squat

5×4 @77%

Metcon: 12-Min AMRAP

10/7 Calorie Bike

8 Thrusters 95/65

10 Toes to Bar

Friday, July 24 2026

Strength: Bench Press

5×5 @75%

* DB Lateral Raises

Metcon

18-Min AMRAP

* 12 Dumbbell Snatches

* 10 Pull-ups

* 15 Goblet Squats

* 200m Run

Thursday, July 23 2026

Strength: Deadlift

5 x 3

* 70%

* 75%

* 80%

* 85%

* 85%

Accessory

* 3 x 12 Romanian Deadlifts

* 3 x 15 GHD Sit-Ups

Metcon: EMOM 18

Minute 1

* 15/12 Cal Echo Bike

Minute 2

* 12 Hand Release Push-ups

Minute 3

* 15 Kettlebell Swings (70/53)

Repeat for 6 rounds.

Wednesday, July 22 2026

Olympic Lifting

Power Clean + Front Squat + Jerk

Build to a heavy complex over 25 minutes.

Conditioning:

For Time: 3 Rounds

* 500m Row or 400m Run

* 50 Double-unders

* 15 Power Cleans (135/95)

Cap: 18 minutes

Tuesday, July 21

Strength: Strict Press

5 x 5 @ 75%

Superset:

• 10 Ring Rows

• 15 Banded Face Pulls

Metcon: 5 Rounds

400m Run

15 Wall Balls (20/14)

12 Toes-to-Bar

Rest 1 minute after each round.

Score: Total working time.

Monday, July 20 2026

Strength: Front Squat

* 3 @ 65%

* 3 @ 75%

* 3 @ 85%

Focus on staying upright and driving out of the bottom.

Metcon: 12-Min AMRAP

* 12/10 Cal Bike

* 10 Burpee Box Step Overs (24/20)

* 8 Hang Power Cleans (115/75)

* 12 Front Rack Lunges

Friday, July 16 2026

Strength: 4 Sets

Bench Press x 3 reps (65%,75%,85%, 65%)

Superset: your choice

Pick a skill you want to work on.

Metcon: 4RFT

400m Run

40/30 Push-ups

20 V-Ups

Thursday, July 16 2026

Strength: 4 Sets

Back Squat x 3 reps

65%, 75%,85%

Metcon: AMRAP 15

6 Ring Dips

8 Pull-up

12 Box Jumps 24/20

16 Calories

Wednesday, July 15 2026

Metcon: AMRAP 25

20/15 Calorie Bike

25 Wall Balls 20/14

200m Run

25/20 Calorie Row

20 Double-unders

Tuesday, July 14 2024

Strength: 3 Sets

Deadlift x 3 reps

65%, 75%, 85%

Metcon: 3RFT

400m Run

21 KB Swings 53/35 (American Swings)

12 Pull-ups

Monday, July 13 2026

Strength: 4 Sets

Push Press x 3 reps

Set 1: 65%

Set 2: 75%

Set 3: 85%

Set 4: 90% 1-2 reps

Metcon: AMRAP 15

6 Hang Power Cleans 115/75

6 Push Jerks

6Toes to Bar

6 Calories

*increase each round by 2 reps/calories until time is up.

Friday, July 10 2026

Strength: 4 Sets

Bench Press x 6-8 reps

Metcon: AMRAP 12

3 Strict Pull-ups

6 Ring Dips

9 DB Snatches 50/35

12 Calories

Wednesday, July 8 2026

Strength: 5 Sets

Power Clean x 2 reps

Superset: 1 minute plank

Metcon: AMRAP 15

50/35 Cal Bike

30 Jumping Lunges

10 Clean + Jerks 135/95

5 Burpees

Tuesday, July 7 2026

Strength: Deadlift

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

Metcon: 3RFT

15 Pull-ups

25 Wall Balls 20/14

30 KB Swings 53/35

40 Push-ups

Monday, July 6 2026

Strength: Push Press

5 reps @ 60%

5 reps @ 70%

5 reps @ 80%

Superset: Static Hold on Rings x 30 seconds

Metcon: AMRAP 18

200m Row

15 Push Press 115/75

200m Run

12 Toes to Bar

200m Run

9 Front Rack Lunges

200m Run

🇺🇸 Fourth of July Holiday Hours 🇺🇸

ForceField Athletics will be closed Friday through Sunday in observance of the Fourth of July holiday. There will be no 6:15pm class Thursday, July 2nd.

We hope everyone has a safe, fun, and relaxing weekend celebrating with family and friends. Thank you to all the men and women who have served and continue to serve our country.

We’ll be back to our regular schedule on Monday. Enjoy the holiday, and we’ll see you next week! 💪

Thursday, July 2 2026

Strength: 4 Sets

Front Squat x 2-3 reps

Metcon: AMRAP 14

5-7-9-12-15-18-21… etc

Thrusters 95/65

Calories

Burpees

Wednesday, July 1 2026

🇺🇸 Fourth of July Holiday Hours 🇺🇸

ForceField Athletics will be closed Friday through Sunday in observance of the Fourth of July holiday.

We hope everyone has a safe, fun, and relaxing weekend celebrating with family and friends. Thank you to all the men and women who have served and continue to serve our country.

We’ll be back to our regular schedule on Monday. Enjoy the holiday, and we’ll see you next week! 💪

Strength: 4 Sets

Power Clean x 3-4 reps

Metcon: For Time

1,000m Row/Run

50 Air Squats

40 Pull-ups

30 Power Cleans 155/105

20 Ring Dips

10 HSPU