Booty Building – Tue, Sep 26
Da Factory Training – Booty Building Metcon (No Measure) 3 ROUNDS OF 8 step up + DB RDL (1-1)(each leg) 12 sumo squat + sumo DL 1 min banded lateral step squat (side to side)(stay in squat position) 3 Rounds …
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1907 NW 79th Ave Doral, FL 33126
Da Factory Training – Booty Building Metcon (No Measure) 3 ROUNDS OF 8 step up + DB RDL (1-1)(each leg) 12 sumo squat + sumo DL 1 min banded lateral step squat (side to side)(stay in squat position) 3 Rounds …
Read MoreDa Factory Training – CrossTraining Conditioning BIKE 7 sets 0:30 sec on 0:30 sec off Metcon Metcon (Time) 80 KB swings (53/35) 60 box jumps over (24/20) 40/32 cal bike 20 burpee box jump (24/20) Buy out a mile run
Read MoreDa Factory Training – CrossTraining Weightlifting Deadlift 3 x 5 3 x 3 3 x 1 Adding Weight Metcon 10 Rounds of (Time) 6 T2B 5 Deadlift (225/155) 4 Strict HSPU / HSPU
Read MoreDa Factory Training – Booty Building Metcon (No Measure) Set 1- 3 ROUNDS OF 10 banded lateral squat (each side) 15 barbell RDL (focus hamstrings) 10 goblet squat pulse (V) Set 2- 3 ROUNDS OF 15 barbell hip thrust 20 …
Read MoreDa Factory Training – Move2Burn AMRAP in 16 Min (AMRAP – Rounds and Reps) 30 BFSU 300m Run 30/24 cal Bike 300m Ski 30 No Push up Burpees Amrap in 16 Min (AMRAP – Rounds and Reps) 15 Burpees 150m …
Read MoreDa Factory Training – CrossTraining Weightlifting Hang Power Snatch 3×2 2×2 2×1 Adding weight Metcon Metcon (Time) 3 Rounds of: 7 Hang Power Snatch 115/83 7 Box Jump (High) 30/24 7 Plate Russian Twist (1-1) 45/25 7 Cal Ski into …
Read MoreDa Factory Training – CrossTraining Weightlifting Clean and Jerk (6-7 Min to load up ) Metcon Metcon (Time) 75 Air Squats 20 C&J (155/105) 100 DUBS 30 Cal Bike 100 DUBS 20 C&J (155/105) 75 Air squats
Read MoreDa Factory Training – CrossTraining Weightlifting Back Squat (5 x 3 Adding Weight 2 Sec pause at the bottom on First Rep) Metcon 3 Rounds (Time) 20 Back Squat (135/95) 30 Step ups (No weight) (24/20) 600m Run
Read MoreDa Factory Training – Muscle Pump Metcon (No Measure) 20 min 45/20 Lateral arm raises Plank tri ext 1 arm Plank tri ext another arm Shoulder press alt Frontal into lat arm raises 2 rounds 20 Crucifix press (kneeling) 10 …
Read MoreDa Factory Training – CrossTraining Accessory work 3 Sets (for Quality) 1:00 Plank Hold 5-8 Strict Pull Ups 10 Barbell Row Metcon Partner WOD (Time) 2000/1800m Row 30 Synchro Burpees over bar 30 Synchro P. Snatches (75/55) 1000m/900m Row 15 …
Read MoreDa Factory Training – Move2Burn Metcon (No Measure) 30-25-20 Mt. Climbers(1-1) 25-20-15 Cal Row 20-15-10 Cal Ski 15-10-5 Straight leg sit ups (Right-Left-Center) 100-75-50 Jump Rope
Read MoreDa Factory Training – Booty Building Metcon (No Measure) Set 1- 3 ROUNDS (increasing weight every round) 15-12-10 DB RDL Sumo squat (focus glute) Goblet squat (V) Set 2- 3 ROUNDS OF 12 Landmine reverse lunge (each leg) (in goblet …
Read MoreDa Factory Training – CrossTraining Weightlifting Push Jerk + Split Jerk (EMOM x 8 Min Adding weight every 2 min) Metcon Metcon (Time) 80 STOH (95/65) 60 Wall Balls (20/14) 40 STOH (135/95)Every Break – 200m Run
Read MoreDa Factory Training – CrossTraining Weightlifting Deadlift + Hang Squat Clean + Front Squat + Power Clean (EMOM x 6 Min 1 Complex Adding Weight) Metcon Metcon (Time) – 3 Rounds 21 Pull-ups / Ring rows 15/12 Cal Bike 9 …
Read MoreDa Factory Training – Booty Building Metcon (No Measure) 3 ROUNDS OF 6 b-stance hip thrust (each leg) + 10 both legs 12 Landmine Goblet Squat 3 ROUNDS OF 10 single leg row hamstrings curls OR 15 both legs 10 …
Read MoreDa Factory Training – Move2Burn Metcon (Time) Partner WOD Buy in: 60 Burpee over Partner (in plank) 5 Rounds of 24 Cal Row 20 Cal Ski 16 Synchro Leg Raises Buy out: 60 Cal Bike
Read MoreDa Factory Training – CrossTraining Metcon 18-15-12-9-6-3 (Time) DB Single arm push press (each arm) 50/35 Cal Row after each Round complete: 50 Dubs 3 Wall Walk
Read MoreDa Factory Training – CrossTraining Weightlifting Deadlift EMOM x 6 Min 3 Deadlift (Singles) Adding Weight Metcon 5 Rounds of (Time) 11 Deadlifts (225/173) 11 Box jumps over (24/20) 100m run 11/9 Cal ski
Read MoreDa Factory Training – CrossTraining Skill work Pistols Metcon On a Running Clock for 30 Min (6 Rounds for time) – 0:00-5:00 A) 15 Push Jerks (115/83) 12/10 Cal Bike 15 Push Jerks (115/83) 12/10 Cal Bike – 5:00-10:00 B) …
Read MoreDa Factory Training – CrossTraining Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon 25-20-15-10-5 (Time) 25-20-15-10-5 Hang Power Clean Push ups *After each set run 400m *Adding weight after each set M: 95/115/135/155/175 W: 65/85/95/105/115
Read MoreDa Factory Training – Move2Burn Metcon (No Measure) Ascending AMRAP in 20 Min 6-8-10-12-14-16… Cal Bike Jump rope (60-80-100-120-140…) Cal Ski Groiners EMOM x 10 Min 1: 10 Burpees 2: 1 Suicide Run (inside – 3 Touches)
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