Weekly snapshot

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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) EMOM 5:

1 Squat Snatch

*Add weight each round

MOD: Hang Power Snatch

2) EMOM 5:

1 Squat Clean + Jerk

*Add weight each round

MOD: Hang Clean and Press

3) EMOM 5:

3 Touch n Go Deadlifts

 

EXTRA CREDIT

3x25 Banded Hamstring Curls

 

Tuesday

STRENGTH

Gymnastics Endurance Week #1

Every 2 Min x 8 Sets (16min): Alt between push up and pull up.

1) Handstand Push-up: Submax (any style).

Rx+:(Strict)

Beginner: Box Push-ups

2) Strict Pull-ups: Submax

Set #1: Wide Grip, Pronated

Set #2: Shd width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

Set #4: Optional

*Beginner: Partner Assisted

 

METCON

AMRAP 12:

10 Alt. DB Snatch (50, 30) (total)

10 Burpees

200 Meter Run

Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)

ADV: (45, 25)

INT: (35, 20)

BEG: (30, 15) (10 Squat Thrusts each round)

EXTRA CREDIT

5 Minutes of Parasympathetic Breathing

 

Wednesday

METCON

In a 30 Minute Window with a partner:

400 Double Unders

Remaining time: Max Distance on athlete’s choice

Rower / AB Bike / Sledpull / Run

*Score = total distance completed

INT: (Double Under Attempts)

BEG: (Single Unders)

 

FINISHER

4 Rounds of 30s work/30s rest:

1a) Side Plank (15s each)

1b) Banded Pull-aparts x Max Reps

 

Thursday

STRENGTH

EMOM 6

3 Back Squat @85%: Min 1-3

1 Back Squat @90%: Min 4-6

 

METCON

EMOM 20:

Minute 1: 100 Ft. Front Rack Carry (53s, 35s)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Ball Slams (30, 20)

Minute 5: :30 Hollow Hold

Rx+:(Band Resisted Swings) (36, 20)

ADV: (53, 35) (24, 20)

INT: (45, 30) (20, 15)

BEG: (35, 25) (20, 15 Alt. Step-ups)

*Alternate Options

– Ball Slams = Weighted Sit-ups

 

EXTRA CREDIT

Banded Pull-Through: 4 x 25. Rest 60s.

 

Friday

STRENGTH

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

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

2) Metcon Prep:

2 Sets of:

5 Push press

5 T2B

10 Wallballs

 

METCON

”Bobby Axelrod”

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees on the spot

*Break includes resting WB on wall for more than :05.

ADV: (115, 75)

INT: (95, 65) (Knee Lifts) (14, 10)

BEG: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

18:00 Cap

 

TRICEPS

DB Rollback Tricep Extensions: 3 x 15. Rest 60s.

*Can be done on the floor or a bench

 

Saturday

METCON

For time with a partner:

Run 1 Mile

30 Power Cleans (135, 95)

4 Rope Climbs

Run 1 Mile

20 Power Cleans (185, 125)

4 Rope Climbs

Run 1 Mile

10 Power Cleans (205, 135)

4 Rope Climbs

*One person works. Split as needed.

ADV: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round)

INT: (95, 65) (115, 75) (135, 95) (40 Ring Rows per round)

BEG: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)

36 Minute Time Cap

 

Sunday

STRENGTH

1a) DB Push Press: 3 x 8. Rest 30s.

1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.

*Use challenging weights for all sets. This is 3 ”work sets.”

 

METCON

AMRAP 20:

Farmer Carry x 100 Meters

Heavy Sled push or Pull x 100 Meters

Bottoms-up KB Carry x 50 feet each arm

 

EXTRA CREDIT

*Make up an accessory session you missed from this past week. This should be a single-joint movement that is dedicated toward getting your athlete closer to their goals whether that be per body composition-composition.

 

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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