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) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00

– Build to a heavy set of 2.2.2.

2) Warm-up T2B and Front Rack Lunges

 

METCON

”Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Front Rack Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

ADV: (95, 65)

INT: (Knee Lifts) (75, 55)

BEG: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

 

EXTRA CREDIT

5 Minutes of Recovery Work ie.

Light row, jog, or bike.

Tuesday

STRENGTH

Pull-up Training Week 3:

Every 2 Min x 4 Sets:

8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video)

AND

20 Banded Facepull-aparts

 

METCON

5 RFT:

2/1 Rope Climb

15 DB Push Press (50, 30) (neutral grip)

20/17 Calorie Row

Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)

Rx Can also sub 5 towel pull-ups per round if possible.

INT: (5 Band Assisted Chin-ups per round) (35, 25)

BEG: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)

20:00 Cap

 

EXTRA CREDIT

RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.

Side Plank + Elbow Plank + Side Plank

– Squeeze as hard as possible! Create full-body tension.

 

Wednesday

CONDITIONING

AMRAP 30 with a partner:

400m Farmer Carry (70s, 53s)

800m Run

*One person works. Split however desired.

*Score = total distance completed

 

EXTRA CREDIT

Accumulate:

100 Banded Pushdowns

 

 

Thursday

STRENGTH

  1. EMOM 10: 2 Banded Deadlift @65% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

2) Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.

 

METCON

”Simple Man”

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

ADV: (135, 95)

INT: (115, 75)

BEG: AMRAP 7

10 KB Swings

10 Goblet Squats

9:00 Cap

 

EXTRA CREDIT

Glute March on a bench x 100 Total Reps.

 

Friday

STRENGTH

1) Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets.

2) Spend 5 Making sure everyone is good to go for the Metcon.

 

METCON

AMRAP 15:

5 Pull-ups

7 Push-ups

9 Wallballs (20, 14)

Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)

INT: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)

BEG: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)

 

EXTRA CREDIT

Seated DB Cleans: 3 x 12-15. Rest 60s.

*These should be light!

 

Saturday

METCON

In teams of 3:

AMRAP 24:

Run 600 Meters

*Each athlete runs 200m

30 Box Jumps w. step down (24, 20)

*Each athlete completes 10 reps

30 Power Snatch (75, 55)

*Each athlete completes 10 reps

30 Overhead Squats (75, 55)

*Each athlete completes 10 reps

Rx+:(95, 65)

ADV: (65, 45)

INT: (20, 15) (55, 35)

BEG: (20, 15 Step-ups) (35, 25 Russian Swings for Power Snatch) (35, 25 Goblet Squat for OHS)

 

EXTRA CREDIT

Banded Pulldowns: 3 x 15-20. Rest 60s.

 

 

Sunday

METCON

For time with a partner:

Buy in:

200 Double Unders

Then,

3 Rounds of:

30 Calorie Row

10 Curtis P’s (115, 75)

Then,

Cash-out

200 Double Unders

ADV: (95, 65)

INT: (75, 55) (Double Under Attempts)

BEG: (65, 35) (Single Unders)

25:00 Cap

 

EXTRA CREDIT

5 Minutes of P. Breathing

 

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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