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

FFIT

 

A.) 0:00-10:00

    “Fran” (7:00 CAP)

     21-15-9:

     Thrusters (95/65#)

     Pull-ups

     7:00-10:00

     REST

     10:00-Completion

      For Time:

      1,000m Row

 

B.) 2 Sets:

    40 DB Split Squats (20/Leg)

    *Rest 30s

    16 Single Arm DB Rows (8/Arm) @ 2110 Tempo

     *Rest 1:00

 

 

 

Tuesday

FFIT

 

A.) Complete the following on a running clock. The goal is to stay across in weight for duration of each EMOM, but add weight as you move onto the following EMOM

     EMOM X 6:

     2 Hi-Hang Power Snatch

     EMOM X 6:

     2 Hang Power Snatch (Above Knee)

     EMOM X 6:

     2 Power Snatch

 

B.) Every 6:00 X 18:00 (3 Sets):

      500/400m Row

      30 KB Swings (70/53#)

      15 Handstand Push-ups

 

Wednesday

FFIT

 

4 Rounds:(45:00 CAP)

2:00 Shuttle Run

15 Burpee Box Jump Overs (24/20”)

20 DB Snatch (50/35#)

2:00 Shuttle Run

*Rest 3:00 Between Rounds

 

 

Thursday

FFIT

 

A.) Every 2:00 X 10:00 (5 Sets):

     4 Bench Press @ 20x1 Tempo

 

B.) 2 Sets:

     Max reps bench press @ 90% of heaviest weight lifted in “A”

    *Rest 2:00 Between Sets

 

C.) EMOM X 20:

    A.) 15/12 Calorie Row (12/10)(10/8)(40s)

    B.) 12-15 Toes To Bar

    C.) 12-15 Dips

    D.) 30s Battle Ropes

    E.) 40s Plank Hold (or rest if needed)

 

Friday

FFIT

 

A.) 3 Rounds:

    15 Power Cleans (135/95#)

     75 Double Unders

 

B.) 3 Rounds:

     16 Single Leg KB RDL (8/Leg) @ 4011 Tempo

     *Rest 30s

      8 Barbell Glute Bridges @ 20x1 Tempo

      *Rest 30s

      45s Hollow Hold

      *Rest 1:00

 

 

Saturday

FFIT

 

Teams of 2

EMOM X 40:

30s Work Partner 1 + 30s Work Partner 2

A.) Burpees

B.) Calorie Row

C.) Air Squats

D.) Pull-Ups

*Partner 1 works for the first 30s and then rests as partner 2 works for the last 30s. Keep this same rotation through the 40:00. Rotate each new minute to the next movement.

 

 

Sunday

SWEAT

 

A.) Teams of 2

    Complete For Time:

    5 Rounds

    30 KB High Pulls

    60 Sit-ups

    30 Box Jumps

    *Split reps as desired. 1 athlete works at a time.

 

B.) Coaches Choice Core Cashout

 

 

 

 

 

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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