Friday, October 29 2021

Strength: Bench Press

5 Sets of 5 reps

Metcon: EMOM 16

1) 200m/150m Ski/Row

2) 24 Jumping Lunges

3) 12/9 Cal Bike

4) 12 Alt. V-ups

Wednesday, Octob er 27 2021

Strength: 3 Sets

Hip Thrusts x 10 reps

superset: Strict Pull-ups x 5-10 reps

Metcon: For Time

21-15-9

Hang Power Cleans 135/95

Push-ups

Pull-ups

Tuesday, October 26 2021

Core: 3 Sets

20 Russian Twists

20 Weighted Sit-ups

20 Weighted Knee Tucks

Metcon: For Time

400m Row/Ski

40 Wall Balls 20/14

40 American KB Swings 53/35

300m Row

30 Wall Balls 20/14

30 American KB Swings 53/35

200m Row

20 Wall Balls 20/14

20 American KB Swings 53/35

100m Row

10 Wall Balls 20/14

10 American KB Swings 53/35

Friday, October 22 2021

Metcon: EMOM 24

1) 5-7 HSPU or 15 Hand Release Push-ups

2) 12/9 Cal Bike

3) 3 Power Snatches 135/95 (ADV: 155/105+)

4) 3 Rope Climbs

5) 12/10 Cal Row

6) Rest

Thursday, October 21 2021

Strength: 4 Sets

Bench Press x 5 reps

Superset: Tricep Extension x 10 reps

Metcon: For Time

30-20-10

Box Step-ups

Sit-ups

200m Run each round

Wednesday, October 20 2021

I would like to introduce and welcome the newest of FFA’s coaching staff, Bryan Whynot. Bryan was one of the first members of ForceField Athletics and we are so happy to see this journey come full circle. If you see Bryan please be sure to say hi and welcome him back!

Bryan's fitness journey started here at Forcefield Athletics in 2014. His passion for fitness stems from his battle with Ulcerative Colitis & Rheumatoid Athritis. Fitness gave him his life back and Forcefield Athletics became his home to rebuild himself. Bryan spent 3 years as our Fitness Assistant before pursuing his Bachelors Degree in Nutrition at the University of New Hampshire. Focusing in Sports Nutrition, Nutrition Couseling, Nutrition Education & Personal Training. At his time at UNH, Bryan also spent 2 years as Manager and Programing Assistant for the Hamel Recreation Center.

*B.S. Nutrition Health & Wellness

*CPR/AED certified

Strength: 3 Sets

Back Squat x 10 reps

Superset: Toe Elevated DB Deadlifts x 10 reps

Metcon: AMRAP 20

8 Toes to Bar

10 Hang Power Cleans 135/95

15/12 Cal Bike/Row/Ski

*increase in weight every 2 rounds.

Tuesday, October 19 2021

Strength: 4 Sets

Clean Pull x 3 reps

into…

Weighted Knee Tucks x 10 reps

Metcon: With a 15 minute running clock….

1,000m Row/Ski

50 Alt. DB Snatches 50/35

30 Wall Balls 20/14

10 Single Arm Devil Press

Monday, Octoer 18 2021

Reminder: 5:30am classes are back! It will only be offered on Mondays and Wednesday for now. Please note, you MUST sign up before 5AM (ZenPlanner will not allow you to sign up after 5:00 AM). Thank you!

Strength: 4 Sets

Seated Strict Press x 3 reps

into…

Banded Tricep Pull-downs

into…

Supinated Ring Row x 12-15 Reps

Metcon: AMRAP 12

40 Double-Unders

20 Push Presses 95/65

10 Chest-to-Bar Pull-Ups

Friday, October 15 2021

Strength: Every 2 minutes for 14 minute….

Power or Squat Snatch

Round 1: 3 reps

Round 2: 2 reps

Round 3: 2 reps

Round 4: 1 rep

Round 5: 1 rep

Round 6: 1 rep

Round 7: 1 rep

Metcon: AMRAP 14

10 Hang Power Snatches 95/65

10 Toes to Bar

40 Double-unders

Thursday, October 14 2021

Strength: 4 Sets

Front Squat x 3 reps

Metcon: For Time

400m Run

15 Thrusters 135/95

400m Run

12 Thrusters

400m Run

9 Thrusters

Wednesday, October 13 2021

Reminder 5:30AM class starts up again tomorrow. It will be offered on Mondays and Wednesday for now. Please note, you MUST sign up before 5AM (ZenPlanner will not allow you to sign up after 5:00 AM). We ask this because the 5:30 AM class will be small so if no one is signed up prior to 5:00 AM the class will not be run. Thank you for understanding!

Strength: 4 Sets

Deadlift x 5 reps

Metcon: 3RFT

50 Russian KB Swings 53/35

30/25 Cal Bike or 30 Cal Row/Ski

15 Burpee Box Jumps 24/20

*1 Rope Climb after each round

Tuesday, October 12 2021

Strength: 1RM Clean

*Power or Squat Clean

Metcon: AMRAP 15

6 Push-ups

12 Pull-ups

18 Wall Balls 20/14

200m Run

Monday, October 11 2021

No 6:15 PM class tonight, enjoy Columbus Day!

We will be also be adding the 5:30 AM class starting on Wednesday. It will be offered on Monday and Wednesdays for now.

Skill:

10-8-6-4-2

Deficit HSPU

Metcon: “Marathon Monday”

Every 10 minutes for 30 minutes…

400m Run

40 Cal Row/Ski

400m Run

Friday, Ocotber 8 2021

Core: 3 Sets

15 Weighted Hanging Knee Raises

15 Weighted Sit-ups

45 second plank

Metcon: 5 Rounds

AMRAP 90 seconds

10 Front Rack Lunges 135/95

10 Push-ups

Max Cals in remaining time….

Rest 90 seonds

Thursday, Ocotber 7 2021

Option 1 Strength: 4 Sets

2 Power Snatches + 1 Hang Squat + 1 Overhead Squat

Option 2 Strength: 4 Sets

2 Power Snatches + 1 Hang Power Snatch

Metcon: AMRAP 15

5 Power Snatches 135/95 (Rx: increase each round)

10 Bar Over Burpees

15 Cal Row/ Ski

Wednesday, Ocotber 6 2021

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into..

Single Leg Split Squat x 6 per side

Metcon: AMRAP 20

400m Run

21 KB Swings 53/35

15 Wall Balls 20/14

9 Toes to Bar

Tuesday, October 5 2021

Strength: 18 minute running clock….

3 Front Squats + 3 Push Jerks

-shoot for 5-6 working sets

- rest 90 seconds between sets

-split jerks are also okay

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 15 Bench Press 135/75

3) 45 Double-unders

4) Rest

Monday, October 4 2021

Metcon: 4RFT

500m Row

30 Sit-ups

25 Hang Power Cleans 95/65

25 Pull-ups

Saturday, October 2 2021

SWEAT: For Time 

800m Run 

20 Ground to Overhead 135/95

800m Run 

30 Burpees

800m Run 

30 Burpees

20 Ground to Overhead 135/95 

Friday, October 1 2021

Metcon: For Time

6 Rounds

6 SDHP 95/65

6 Wall Balls 20/14

6 Box Jumps 24/20

into….

5 Rounds

5 SDHP 95/65

5 Wall Balls 20/14

5 Box Jumps

into….

4 Rounds

4 SDHP 95/65

4 Wall Balls 20/14

4 Box Jumps