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 Coach Jon to find out more today!

 

 

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Monday

STRENGTH

1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00

- Complete 1 rep, drop + rest 10s until you've done this for 3 reps. Rest 2:00 after all 3 cluster reps.

- Take 7-8 total sets and build in weight

- Int: Stick with a moderate weight for all sets

- Beginner: Light weight power snatches x 3 reps per set.

- For more on "cluster sets" click here

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

 

METCON

For time:

"Isabel"

30 Power Snatches (135, 95)

 

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Beginner Metcon

AMRAP 6:

6 Burpees

6 Hang Snatches at lighter weight

 

 

Tuesday

STRENGTH

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

 

METCON

AMRAP 18 w. a partner:

250 Meter Row

10 Burpees over the Rower

*One athlete completes a full round at a time

 

L1: (Regular Burpees)

 

EXTRA CREDIT

1a) DB Kickbacks: 3 x 12-15. Rest 30s.

- 2110 Tempo

1b) Zottaman Curls: 3 x 10-12. Rest 30s.

- 3030 Tempo

 

 

 

Wednesday

SKILL

Pull-up Skill Work

- Spend 10 Minutes working on improving your athletes' efficiency with

- Kipping Pull-ups

- Butterfly Pull-ups

- Kipping C2B

- Butterfly C2B

 

METCON

For time:

800 Meter Run

50 Pull-ups

50 Air Squats

150 Double Unders

50 Air Squats

50 Renegade Rows (50s, 30s)

800 Meter Run

25:00 Cap

 

Rx+:(C2B Pull-ups) (1st set of Air Squats perform 50 Alt. Pistols)

L2: (Band Assisted Pull-ups) (100 Double Unders) (40, 25)

L1: (Ring Rows) (100 Single Unders) (30, 20)

 

EXTRA CREDIT

4 Rounds of:

20s work/20s Rest

Abs with a plate switch

 

 

Thursday

STRENGTH

1) EMOM 4: 5 Speed Back Squat @ 50%

E2MOM 3: 2 Speed Back Squat @70-80% (6min)

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

3) Squat Cleans: Warm-up to work weight performing singles. Rest 60s.

 

METCON

4 Rounds of:

20s Max Squat Cleans (155, 105)

Rest 2:00

 

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*If form is questionable, perform max DB hang squat cleans

*Score = totals reps completed for all 4 rounds

 

EXTRA CREDIT

1a) Banded Pull-Through: 3 x 12-15 (2 Count Glute Squeeze). Rest 30s.

1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.

 

 

 

Friday

STRENGTH

1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).

- Adv: 10/8 Legless

- Int: 10/8 w. legs

- Beginner: Technique + 3-4 Half Climbs

- Newbie: 5 x 8-10 Inverted or Ring Rows

2) Handstand Push-ups: 4 x 5-6. Rest 60s.

- Strict or Deficit

- Kipping

- 1 Abmat Kipping

- Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.

3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

 

FINISHER

Finisher:

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

 

 

 

Saturday

METCON

"Fight Gone Bad"

3 Rounds of:

60s of Wallballs (20, 14)

60s of Sumo deadlift high-pull (75, 55)

60s of Box Jumps (20)

60s of Push-press (75, 55)

60s of Row (Calories)

60s Rest

 

L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups)

*Score = total reps

 

EXTRA CREDIT

10-20 Minutes of Zone 1 Cyclical Work

- Bike, Row, Jog

 

 

 

Sunday

SWEAT

TBD

 

 

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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