Thursday, May 1 2025
Strength: 3 Sets
Bench Press: x 6 reps
Into…
Pendlay Row: x 8 reps
Part 2: 3 Sets
Dips x 10 reps
DB Fly’s x 12 reps
Metcon: 4RFT
250m Row/Ski
15 KB Swings 53/35
15 Pull-ups
Tuesday, April 29 2025
Strength: Push Jerk
Sets 1-3: 2 reps @ 70-75% of 1-RM
Sets 4-6: 1 rep @ 75-80% of 1-RM
Sets 8-10: 1 rep @ 85% of 1-RM
Rest 2 minutes between sets
Metcon: Against a three minute running clock, complete:
500 Meter Row
Shoulder to Overhead x Max Reps 115/85
Rest three minutes between sets and complete for a total of TWO sets.
Monday, April 21 2025
Happy Patriot’s Day!
Our schedule for today will be 7:00am-9:00 open gym
Strength: Three sets of:
Barbell Hip Thrusts x 5-6 reps
Rest 15 seconds
Weighted Pull-ups x 3-5 weighted pull-ups
Rest 90 seconds
Metcon: For times
15 Toes-to-Bar
15 Deadlifts 185/125
1000m Run/Row/Ski
15 Deadlifts 185/125
15 Toes-to-Bar
Rest 4 minutes and then repeat.
Friday, April 18 2025
Strength: 4 Sets
Bench Press x 5 reps
Metcon: Five sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
KB Swings x 15-20 reps (Heavy)
Rest 45 seconds
Dumbbell Bent Over Rows x 8-12 reps
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds
🇺🇸 Calling All Veterans: Join Our New Weekly Running & Fitness Group! 🏃♂️💪
We’re excited to announce the launch of a new weekly running and fitness group exclusively for veterans! Whether you’re a seasoned runner or just getting started, this group is designed to support your fitness journey in a welcoming and motivating environment.
🗓️ When: Every week we will post the dates. Start time will be 5:00am
📍 Where: ForceField Athletics
94 Main Street, Northborough
💥 What to Expect:
• Weekly group runs and functional fitness workouts
• Supportive community of fellow veterans
• Scalable workouts suitable for all fitness levels
• Opportunities to set and achieve personal fitness goals
Why Join?
Being part of a group can enhance motivation, accountability, and overall well-being. Plus, it’s a great way to connect with others who share similar experiences and goals.
Ready to Get Started?
Email Will at Will@forcefield-athletics.com or just show up at our session. We can’t wait to see you there!
Thursday, April 17 2025
Metcon: For time:
Row x 1000 Meters
Sit-Ups x 50 reps
Assault Bike x 50 Calories (Echo Bike x 45 calories)
Row x 750 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 500 Meters
Sit-Ups x 30 reps
Assault Bike x 30 Calories (Echo Bike x 27 calories)
Row x 250 Meters
Sit-Ups x 20 reps
Assault Bike x 20 Calories (Echo Bike x 18 calories)
Goal: 25-30 minutes
Time Cap: 35 minutes
Thursday, April 17 2025
Metcon: For time:
Row x 1000 Meters
Sit-Ups x 50 reps
Assault Bike x 50 Calories (Echo Bike x 45 calories)
Row x 750 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 500 Meters
Sit-Ups x 30 reps
Assault Bike x 30 Calories (Echo Bike x 27 calories)
Row x 250 Meters
Sit-Ups x 20 reps
Assault Bike x 20 Calories (Echo Bike x 18 calories)
Goal: 25-30 minutes
Time Cap: 35 minutes
Wednesday, April 17 2025
Every minute on the minute for 12 minutes (4 sets)
Minute 1 – 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)
Minute 2 – 30 second plank
Minute 3 – 30 seconds of V-Ups
Metcon: Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps 185/135
Chest-to-Bar Pull-Ups x 10 reps
Double Unders x 50 reps
Goal – 3-5 rounds
Wednesday, April 17 2025
Every minute on the minute for 12 minutes (4 sets)
Minute 1 – 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)
Minute 2 – 30 second plank
Minute 3 – 30 seconds of V-Ups
Metcon: Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps 185/135
Chest-to-Bar Pull-Ups x 10 reps
Double Unders x 50 reps
Goal – 3-5 rounds
Tuesday, April 15 2025
Strength: 4 Sets
Push Jerks x 2 reps
Superset: lateral raises x 14-16 reps
Metcon: Complete as many rounds and reps as possible in five minutes of:
155/125 lb. Front Squats x 5 reps
Wall Walk x 3 reps
Then rest for exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Barbell x 10 reps
Wall Ball Shots x 10 reps 20/14