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Tuesday, December 27 2022

This is the last week to sign-up for the Nutrition Challenge! All photos and weight-in must be in by Friday. Coach Will, will be sending out the guidelines later this week.

Metcon: For max reps (or calories):60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs 24/20

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats 135/95

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump-Overs x 55-60% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 55-60% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 55-60% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 55-60% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds

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Saturday, December 24 2022

A little holiday treat, ForceField  style. Perform the movements to the tune of “12 Days of Christmas”

Metcon:  For Time

1 Power Clean 135/95
200m Row/Ski
3 Ring Dips
4 Push Jerks
5  Burpees
6 Toes to Bar
7 Push-ups
8 KB Swings
9 Goblet Squats
10 Pull-ups
11 Front Squats
12 Cal Bike or 12oz Beer Chug

“12 Days of Dumbbells “

For Time

1 Burpee DB Deadlift

2 Devil Press

3 DB Push Press

4 DB Front Squats

5 DB Power Cleans

6 DB Lunges

7 Pull-Ups

8 HSPU

9 Box Jumps

10 Toes to Bar

11 Push-ups on DB’s

12 DB Thrusters

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Friday, December 23 2022

Strength: Five sets of: Back Squat x 6 reps @ 83-88%

Rest 2-3 minutes between sets

Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

Metcon: Three sets for max calories and reps of:45 seconds of Cal Bike

Rest 75 seconds

45 seconds of Wall Balls 20/14

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds