Weekly snapshot

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 a coach to find out more today!

 

Monday

STRENGTH

1) 1 1/4 Front Squat: 3RM. Rest 2:00

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

2) Metcon Prep

2 Sets of:

6 KBS

6 Goblet Squats

30 Double Unders

Rest 60s.

METCON

”Pavement”

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

ADV: (53, 35)

INT: (45, 25) (30s of Double Under Attempts)

BEG: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

 

ADDUCTORS + ABS + BACK

3 Rounds of:

1a) Band Resisted Russian Swing x 30. No rest.

1b) Reverse Crunch x 20. No rest

 

Tuesday

STRENGTH

EMOM 10:

ODD Min: 5 Close Grip Strict Chin-ups

Options:

– Weighted

– Bodyweight

– Partner Assisted

EVEN Min: 3 Hang Power Cleans

  • Working to weight just above WOD weight

METCON

”MJ”

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows(135, 95)

60/50 Push-ups

500 Meter Row

ADV: (115, 75)

INT: (95, 65) (Box Push-ups)

BEG: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

BACK + CORE

Banded Facepulls x 200 Reps.

*Complete sets of 50 at a time. These should burn.

 

Wednesday

METCON

AMRAP 30 with a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

 

TRICEPS + CORE

Accumulate:

75-100 DB Kickbacks

1 Set of Banded Alphabet on each side every time you break

 

 

Thursday

STRENGTH

1) EMOM 8: 1 Power Clean + 1 Front Squat + 1 Jerk @80%

*This week complete 1 power clean + front squat + 1 jerk, every 6os only.

2) Every :90 x 5: 5 Close Stance Paused Speed Back Squat @50%, 2 count at the bottom

– Squat stance is just inside of your normal stance.

 

HAMSTRINGS + CORE Burner

AMRAP 10

Max UB Reps of Banded Leg Curls

Max Hollow Hold

300m Row

 

Extra Credit

1) RDLs or Glute Ham Raises: 5 x 5. Rest 90s.

2) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.

Rest 30s.

Friday

STRENGTH

EMOM 12:

ODD Minutes: 3 Hang Power Snatch @70%

EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm

 

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

Rx+:(Reps of 30-20-10) (30, 20)

ADV: (115, 75)

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

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

15:00 Cap

 

BACK + TRICEPS

1a) Chest Supported Dynamic Iso Rows: 3 x 20 (total). Rest 30s.

1b) Double KB French Press: 3 x 12-15. Rest 30s.

 

Saturday

METCON

AMRAP 14 w. a partner:

3 Squat Cleans (135, 95)

8 Push-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 3:00

AMRAP 14:

3 Thrusters (135, 95)

6 Pull-ups

200 Meter Run

*One athlete completes a full round at a time

ADV: (115, 75)

INT: (95, 65) (Box Push-ups) (Band Assisted Pull-ups)

BEG: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows)

 

BICEPS

Bicep 21s x 3 Sets:

7 DB Zottaman Curls + 7 DB Hammer Curls + 7 DB Curl w. shoulder raise

 

Sunday

STRENGTH

Strength EMOM 12

1. 8 DB Bench Press w. rotation

– add weight each set

2. 6 DB Split Squat

3. :15ea Side Plank

 

METCON

EMOM 20:

Minute 1: :45 Max Distance Row

Minute 2: 12 Burpees

Minute 3: 12 Double DB Rows

Minute 4: 12 Hollow Rocks

Minute 5: 12 Squat Jumps

*Athlete choice of weight

 

TRICEPS + LATS + GPP

AMRAP 6:

15 Banded Pushdowns

15 Banded Pulldowns

50 Ft. Farmer Carry, Heavy.

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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