Weekly snapshot

Fit Factory Face Off - Internal Throwdown Saturday, January 27

 

10:00am-1:30pm Come join us at Fit Factory Braintree for a Functional Fitness Throwdown. Sign-ups on the white-board in the gym. Partners can be same sex or mixed. There will be an RX and Scaled Division. No cost to sign up, just show up, throw down and have fun! 

 

 

Want to work Privately with a Coach?

 

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches of Fit Factory's FFIT Program are available 24/7 to help address those needs. We offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Check in with Coach Nick to find out more today!
 
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Monday

STRENGTH

1) Paused Front Squat: Work up to a 2RM. Rest 2:00

- 3 One Thousand Pause at the bottom of each rep

- Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.

2) Spend 5:00 warming up pull-ups and setting up scaling for the Metcon.

 

METCON

Every 4:00 x 5 Sets:

6 Deadlifts (225, 155)

9 Pull-ups

12 Goblet Squats (53, 35)

 

Rx+:(255, 165) (C2B Pull-ups)

L3: (185, 125) (6 Pull-ups per round) (45, 25)

L2: (155, 105) (Band Assisted Pull-ups) (35, 25)

L1: (135, 95) (Ring Rows) (30, 20)

 

EXTRA CREDIT

3 Sets of:

30-50 Banded Leg Curls each Leg

Rest 60s.

Tuesday

METCON

For time:

800 Meter Run

30 Box Jumps Over (24, 20)

30 Ball Slams (30, 20)

30 Burpees

Rest 2:00

600 Meter Run

20 Box Jump Overs

20 Ball Slams

20 Burpees

Rest 2:00

400 Meter Run

10 Box Jump Overs

10 Ball Slams

10 Burpees

30:00 Cap (including 4 mins of total rest)

 

L2: (Alt. Step-ups 24, 20)

L1: (20, 15 Alt. Step-ups)

*Alternate Options:

- 400m Run = 400m Row, 60s Bike or 60s Farmer carry

- Slamballs = Hollow Rocks or Tire Sledgehammer Hits or 60s of Max Effort Battling Ropes

 

EXTRA CREDIT

AMRAP 6 of:

1-Arm DB Rows x 8-10 ea.

Banded Pull Throughs x 15.

Side Plank + Elbow Plank + Side Plank x 10s each

Wednesday

STRENGTH

1) Push Press: 1RM. Rest 2:00

- Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1...

- Beginner: 5 x 4-5 adding weight if form permits.

- OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed.

2) Spend 10 minutes warming up power clean + S20H and T2B for Metcon. Rest as needed between sets.

 

METCON

AMRAP 7:

3 Clean and Jerk (135, 95)

3 T2B

6 Clean and Jerk

6 T2B

9 Clean + Jerk

9 T2B

12 Clean + Jerk

12 T2B

And so on..

 

L3: (115, 75)

L2: (95, 65) (Knee Raises)

L1: (75, 55) (Sit-ups)

Score = total reps

 

EXTRA CREDIT

1a) Trap 3 KB Shrugs: 3 x 10-15 each position

- front, side, behind back. Rest 30s.

- 1 Count a top of each rep.

1b) OH KB Hollow Rocks: 3 x 8-10. Rest 30s.

Thursday

SKILL

Gymnastics Skill Work

EMOM 6:

ODD Minutes: 20s Handstand Hold

EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).

*This session includes 10 minutes of Skill work prior to starting the clock.

 

METCON

AMRAP 20 w. a partner:

60s Row for Max Calories

*1 Athlete rows 60s Max Cals while their partner rest for 60s.

(60s Transition between AMRAPs)

Then,

AMRAP 4 w. same partner:

Turkish Get-ups (53, 35)

*1 Athlete completes a rep on each side then alternates.

*Score = total calories + total TGU

Alternate Options:

Rowing = 200m Run, Assault Bike, 60s Sled Push (moderate)

 

EXTRA CREDIT

3 Rounds of:

20 1-Arm Rows (10 each)

15 Banded Pulldowns

10s Side plank on each side between sets.

Friday

STRENGTH

1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s.

- Reset on each rep.

- Beginner: 5 x 5, focusing on perfect execution. Rest 90s.

2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets. Rest 60s.

 

METCON

EMOM 10:

3 Touch N Go Power Snatches (135, 95)

4 Overhead Squats (135, 95)

 

Rx+:(4 Power Snatch + 6 OHS)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

 

Beginner Scaling Option #1:

3 Touch N Go Power Cleans (135, 95)

4 Front Squats (135, 95)

Beginner Scaling Option #2:

5 Russian Swings (53, 35)

7 Goblet Squats (53, 35)

 

EXTRA CREDIT

1a) Dimel Deadlifts: 3 x 20. Rest 45s.

1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.

Saturday

METCON

For time with a partner:

100-80-60-40-20

Double Unders

50-40-30-20-10

Abmat Sit-ups

Wallballs (20,14)

Burpees

 

Rx+: (30, 20 Wallball)

L2: (14, 10)

L1: (10, 8)

30:00 Cap

 

EXTRA CREDIT

With an empty bar:

3 Sets of:

25 Barbell Rows

30 Bradford Presses

Rest 60s between sets.

Sunday

STRENGTH/SKILL

1 Power Clean + 2 Hang Power Clean + 3 Front Squat: Spend 15 minutes working on technique and building up to a moderate set. Rest 90s.

 

METCON

AMRAP 16 w. a partner.

One athlete runs 400 meters

One athlete AMRAPs

5 Deadlifts (155, 105)

4 Hang Power Cleans

3 Front Squats

*Score = each athlete's total rounds of BB Complex

 

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner:

5 Deadlifts (135, 95), 5 Goblet Squats (45, 25), 5 Squat Thrusts

Alternate Scaling

400m Run = 500m Row, 60s Bike

 

EXTRA CREDIT

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s.

2b) Deadbug: 3 x 10. Rest 30s.

 

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood Road are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Email us to book your first free session at your convenience.

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Nutrition
GET YOUR NUTRITION IN CHECK!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change, send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email for more details!

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