Monday, October 19 2020
Strength: Back Squat
5 Sets of 5 climbing
Superset with.....
15 Banded Good Mornings
Metcon: AMRAP 15
5 Ring Dips
10 Push-ups
15 Russian KB Swings 70/53
20 Goblet Lunges
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
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
Wednesday, October 7 2020
Strength: Back Squat
Build to a heavy single
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
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
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
Tuesday, September 29 2020
Strength: Banded Romanian Deadlift
4Sets of 10
Metcon: Tabata 20 seconds on, 10 seconds off x 8 rounds of each
8 Rounds :
20 Sec. Front Squats 95/65
10 Sec. Rest
8 Rounds :
20 Sec. HSPU
10 Sec. Rest
8 Rounds :
20 Sec. American KB Swings
10 Sec. Rest
8 Rounds :
20 Sec. Cal Bike
10 Sec. Rest