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Author Archives: dafactoryadmin

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CrossTraining – Mon, Nov 28

Da Factory Training – CrossTraining Warm-up Weightlifting Clean and Jerk Find a 4 rep max Metcon Metcon (Time) 3-5-7-9-11 Clean and Jerk (155/105) Each round complete: 10 T2B 10/8 Cal Bike

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CrossTraining – Sat, Nov 26

Da Factory Training – CrossTraining Metcon Metcon (Time) 50 DUBS each Round 20-16-12-8 Alt. Single Arm Devil Press    50/35 DB Russian Twist (1-2) 5 Bear Complex Each Round    115/83Bear Complex: 1 Power Clean 1 Front Squat 1 STOH 1 Back …

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Move2Burn – Sat, Nov 26

Da Factory Training – Move2Burn Metcon (Time) 3 Rounds of: 600m Run 40 Lateral Mt. Climbers (1-1) 20 Burpee Broad Jump 20/16 Cal Bike 400/350m Ski 60 BFSU

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CrossTraining – Fri, Nov 25

Da Factory Training – CrossTraining Weightlifting Back Squat (Emom x 10 min 1: 3 back squat 2: 8 box jump) Metcon Metcon (6 Rounds for time) 2 sets 4 min to complete each parl Part A) 100 mts farmer carry …

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CrossTraining – Thu, Nov 24

Da Factory Training – CrossTraining Metcon Metcon (Time) Teams of 4 120 Hang Power Clean     (115/83) 90 Cal Row * at the same time.. 1 bar – 1 Row – 1 Run (100m) 1 Rest  400m Run Together 100 …

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Move2Burn – Thu, Nov 24

Da Factory Training – Move2Burn Metcon (Time) 800m Run 10 Leg Raises 10/8 Cal Bike 10/8 Cal Ski 10/8 Cal Row 10 Burpees 600m Run 10 Leg Raises 10/8 Cal Bike 10/8 Cal Ski 10/8 Cal Row 10 Burpees 400m …

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Move2Burn – Wed, Nov 23

Da Factory Training – Move2Burn Metcon (No Measure) Circuit Style (1.45 w / 15s rest) 4 Rounds 1: 70 MT. Climbers (1-1) + Burpees 2: 12/10 Cal Bike + BFSU 3: 15/12 Cal Ski + single leg v ups 4: 100 Jump …

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CrossTraining – Wed, Nov 23

Da Factory Training – CrossTraining Warm-up Conditioning In teams of 3 3 rounds 1 min max effort (each member) 2 min off Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 19 Min 16 Deadlift 12 T2B 16/14 Cal Ski …

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Booty Building – Tue, Nov 22

Da Factory Training – Booty Building Metcon (No Measure) 4 ROUNDS 10 static reverse pulse lunge (each leg) 10 sumo squat to regular squat (1-1) 10 banded kick backs (each leg) 3 ROUNDS 12 bulgarian split squat (focus glute)(each leg) …

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CrossTraining – Tue, Nov 22

Da Factory Training – CrossTraining Warm-up Weightlifting Front squat + Push press (Weight) Metcon Metcon (Time) 4 Rounds of: 300m Run 10 Push Press (135/95) 50 DUBS 10 Front Squats (135/95)

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CrossTraining – Mon, Nov 21

Da Factory Training – CrossTraining Warm-up Gymnastics EMOM x 8 Min 1-20 sec hand stand hold 2-20 sec L sit hold/ knees to chest hold 3-20 sec max HSPU 4-20 sec max rope climbs Metcon Metcon (Time) 40 Alt DB …

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Move2Burn – Sat, Nov 19

Da Factory Training – Move2Burn Metcon (No Measure) AMRAP in 15 Min 12/10 Cal Bike 300m Run 12 Mt. Climber + Sh. Taps 300m Row Rest 2 Min AMRAP in 15 Min 15/12 Cal Ski 15 Burpee Broad Jump 150 …

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CrossTraining – Sat, Nov 19

Da Factory Training – CrossTraining Metcon Metcon (Time) PARTNER WOD Buy in: 800m Run Together 7 Rounds of 10 Clusters (Switch at 5)    (95/63) 20 Synchro Leg Raises 10 Burpee over Partner (switch at 5) 20 Front Rack Lunges …

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CrossTraining – Fri, Nov 18

Da Factory Training – CrossTraining Warm-up Weightlifting Power Snatch+OHS EMOM x 8 Min 1 Power Snatch + 1 OHS Metcon Metcon (Time) 4 Rounds of 150m Run 5 Hang Power Snatch (115/83) 12/10 Cal Bike 10 Ring Dips

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CrossTraining – Thu, Nov 17

Da Factory Training – CrossTraining Warm-up Conditioning 6 Rounds of 50m Run (Sprint) Metcon Metcon (AMRAP – Rounds and Reps) Ascending Amrap in 18 Min 6-9-12-15-18-21… KB Swings    (53/35) Goblet Squat (53/35) Push Ups Every 3 Min Starting on Zero …

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Move2Burn – Wed, Nov 16

Da Factory Training – Move2Burn Metcon (Time) 800m Run 10 burpees 10 cal bike 1 min rest 600m Run 8 burpees 8 cal bike 1 min rest 400m Run 6 burpees 6 cal bike Into 4 rounds of 200m Ski …

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CrossTraining – Wed, Nov 16

Da Factory Training – CrossTraining Warm-up Accessory work barbell curls 3 sets adding weigh 10 reps reverse grip (hold 1 sec x rep) Then, 10 reps regular grip (hold 1 sec x rep) Metcon Metcon (Time) 3 Rounds 400 Run …

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Booty Building – Tue, Nov 15

Da Factory Training – Booty Building Metcon (No Measure) 4 ROUNDS 10 single leg DL to reverse lunge (each leg) 12 sumo squat(weighted) + 10 bounce (no weight) 12 walking out to hip thrust (1-2) 4 ROUNDS 10 step up …

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CrossTraining – Tue, Nov 15

Da Factory Training – CrossTraining Warm-up Weightlifting Push Jerk 5 x 3 Adding Weight Metcon Metcon (2 Rounds for time) On a Running Clock for 18 Min 0:00-8:00 3 Rounds 12 Burpee box jump over (24/20) 20 Wall-balls     (20/14) Rest …

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CrossTraining – Mon, Nov 14

Da Factory Training – CrossTraining Warm-up Weightlifting 3 Position Squat Clean (From the floor Below the knee Above the knee) EMOM x 6 Min 1 Complex – Adding Weight Metcon Metcon (Time) BUY-IN: 100 DUBS 9-12-15-12-9 Cal Row Pull-Ups 3-4-5-4-3 …

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CrossTraining – Sat, Nov 12

Da Factory Training – CrossTraining Metcon (Time) 3 Rounds of: 25 Wall Balls    (20/14) 20 Medball situps    (20/14) 150m Run with medball    (20/14) 2 Rounds of 15 Clean and Jerk    (115/83) 10 burpees 5 C2B pull …

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