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) Front Squat: 1RM. Rest 2:00-3:00

– Build over the course of 8-10 sets.

– Your last 2-3 sets increase rest if needed

– Beginner: Work up to a moderate set of 5 with or without a box or work technique with the Goblet Squat.

2) Metcon Prep:

2 Rounds at game speed.

4 Power Cleans

4 Bar Facing Burpees

Rest 60s + add weight to bar if needed.

 

METCON

”Full Speed”

For time:

21-15-9

Power Cleans (135, 95)

Bar Facing Burpees

L3: (115, 75)

L2: (95, 65)

L1: (Heavy Russian KB Swings) (Burpees)

9:00 Cap

 

EXTRA CREDIT

Superset of:

Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.

Hollow Rocks: 3 x 15-30. Rest 30s.

 

Tuesday

STRENGTH

1) Every :90 x 4: 2 Jerk: @80%

Then,

EMOM 4: 1 Jerk @85%

2) Metcon Set-up: Take 10 mins and have athletes set-up all their stations + go through 5-10 reps of each.

 

METCON

EMOM 20:

Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk

Minute 2: 10/6 Strict Wide Grip Pull-ups

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 10 KBS (53, 35) + 30 Double Unders

Minute 5: 60 seconds Single Unders

Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

L3: (6/3 Strict Pull-ups)

L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)

L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)

 

EXTRA CREDIT

Accumulate:

200 Banded Pull-aparts (40-50 per set)

100 KB Side Bends (50 each)

 

Wednesday

METCON

”Mustang Sally”

In teams of 3 for time:

100-80-60-40-20

Power Snatch (75, 55)

Wallballs (20, 14)

Calories on the Rower

Rx+:(95, 65) (Cals on Assault Bike)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

*Beginner Option

Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

40:00 Cap

*Alternate Options

Calories on Assault Bike or Ski Erg

 

EXTRA CREDIT

5 Minutes of Parasympathetic Breathing

 

Thursday

STRENGTH

1) EMOM 8: 2 Low Box Squat, Moderate Stance @60%

– 12-13” Box

– These are intended to be done below parallel.

– If possible use bands or chains and drop to 50%.

2) Sumo Deadlift: 4 x 4 @60%, every 60s.

– Reset on each rep (not touch n go)

– Feet should be only 2” away from plates.

 

METCON

4 Rounds, not for time:

50 Ft. Single Arm Farmer Carry each side, AHAP.

30 Banded Pull-Throughs

20 Steps DB Walking Lunges (total)

10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.

*Rest 1:00 Between rounds.

*Score = #1 Goal to achieve at the gym within the next 60 days.

 

EXTRA CREDIT

5 Minutes of Light Foam Rolling After Class

 

Friday

STRENGTH

1a) Bench Press: 1RM. Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

1b) In between sets complete 20 Banded Pull-aparts.

 

METCON

”Jones Bones”

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

 

EXTRA CREDIT

Accumulate:

150-200 Banded Pushdowns

75-100 KB Curls

 

Saturday

GPP

In teams of 2, complete for time:

1500m Row

200m Farmer’s Carry (53/35)

50 Burpee Box Jumps (24/20)

-

1000m Row

200m Farmer’s Carry

40 Burpee Box Jumps

-

7500m Row

200m Farmer’s Carry

30 Burpee Box Jumps

-

500m Row

200m Farmer’s Carry

20 Burpee Box Jumps

-

250m Row

200m Farmer’s Carry

10 Burpee Box Jumps

Time Cap: 40 min

RX+: (70/54) (30/24)

L3: (Weight allowing athlete to go UB)(20/16)

L2: (Weight of choice)(Burpee Broad Jump)

 

RECOVERY

5:00 of Light Foam Rolling

5:00 of Zone 1 work on bike, row, light jog/walk, or Ski Erg

 

Sunday

STRENGTH

Take 15 Minutes to Review Pull-ups Scaling + Technique.

 

METCON

AMRAP 6:

12 Hang Power Cleans (115, 75)

9 Front Squats (115, 75)

15 Hand Release Push-ups

Rest 2:00

AMRAP 8:

200 Meter run

9 Hang Power Cleans (115, 75)

6 C2B Pull-ups

Rest 2:00

AMRAP 10:

200 Meter Run

9 Power Cleans (115, 75)

6 Pull-ups

L3: (95, 65) (10 Push-ups) (Regular Pull-ups)

L2: (75, 55) (10 Box Push-ups) (Band Assisted Pull-ups)

L1: (65, 35) (8 Box Push-ups) (8-10 Ring Rows)

Beginner Options:

Replace Hang Power Cleans/Power Cleans with Russian KBS

Replace Front Squats with Goblet Squats

EXTRA CREDIT

*Make up one accessory session you missed from the week.

 

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.

Email Us
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!

Learn More