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Friday, May 16 2025

Strength: 4 Sets

Pause Front Squats x 4 reps

Superset: Push-ups x 12 reps (weighted or banded)

Part 2: 3 Sets

Bulgarian Split Squat x 8/Leg

Metcon: AMRAP 10

2 Clean + Jerks 135/95

4 Pull-ups

6 Push-ups

8 Toes to Bar

200m Run/Row/Ski

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Thursday, May 15 2025

Strength: 4 Sets

Bench Press x 8 reps

Superset: DB Row x 10 reps

Part 2: 3 Sets

Dips x 10-12 reps

Superset: Lateral Raises x 12-15 reps

Metcon: EMOM 15

Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)

Minute 2 – 12/8 Calorie Assault Bike

Minute 3 – 14 Double Dumbbell Walking Lunges 50/35

Minute 4 – 12/8 Calorie Row

Minute 5 – 15 Heavy Kettlebell Swings

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Wednesday, May 14 2025

Strength: Five sets of:

Strict Press x 3 reps @ 70-75%

Rest 90 seconds

Metcon: For time:

400 Meter Run

21 Handstand Push-Ups

400 Meter Run

15 Handstand Push-Ups

400 Meter Run

9 Handstand Push-Ups

400 Meter Run

3 Handstand Push-Ups

Goal < 14 Minutes

Cap – 17 Minutes

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Monday, May 12 2025

Strength: 5 Sets

Bench Press x 4 reps @ 80%

Superset: Weighted Pull-ups x 5 reps

Part 2: 3 Sets

Weighted Sit-ups x 12 reps

Superset: DB Row x 8 reps

Metcon: 5 Sets for times:

50 Double Unders

5 Power Cleans @ 205/135

Rest 60 seconds after each set

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Friday, May 9 2025

Normal class schedule Saturday morning, May 10th.

Strength: 3 Sets

Deadlift x 3 reps @85%

Superset: 12 Cal Row

Part 2: 3 Sets

21’s

Superset: Skull Crushers

Metcon: 3RFT

15 Deadlifts 135/95

12 Front Squats

9 Push Jerks

50 Double-unders

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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.

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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.

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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

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🇺🇸 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!

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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