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Author Archives: dafactoryadmin

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FIT 0527

Da Factory Training – CrossTraining Warm-up Weightlifting `: Back Squat Find 1 Rep Max Metcon Metcon (No Measure) EMOM x 25 Min Min 1: 15 to 18 sit-ups Min 2: 15 to 18 / 12 to 15 Cal Row Min …

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Home

Da Factory Training – Home WOD Metcon Metcon (Time) 24-21-18-15-12 Alt Hang Snatch (1-2) Overhead Sit up (1 DB) Jump Over Object 7 Man Maker Each Round

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FIT 0526

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Murph Prep Buy in: 1 Mile Run into 5 Rounds of: 10 Pull Ups 20 Push ups 30 Air Squats Buy out: 800m Run

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Home 0525

Da Factory Training – Home WOD Metcon Metcon (No Measure) 4 Rounds of / 30s on-5s off Single Leg Deadlift (R) Reverse Lunge + Pulse (R) Single Leg Deadlift (L) Reverse Lunge + Pulse (L) 4 Rounds of / 30s …

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M2B 0525

Da Factory Training – Move2Burn Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Min 300m Run 30 BFSU 300m Ski 30 Crossing Mt. Climber Rest 2 Min AMRAP in 18 Min 10/8 Cal Bike 10 Push up …

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FIT 0525

Da Factory Training – CrossTraining Warm-up Weightlifting Snatch Complex 1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Min 8 Snatches (75/53) 12 Burpees over the bar 16 V-UpsRest …

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Home

Da Factory Training – Home WOD Metcon Metcon (No Measure) EMOM x 20 20 Lateral Hops (1-1) 25 db swing 30 single leg v ups 35 plank jacks

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Booty

Da Factory Training – Booty Building Metcon Metcon (No Measure) AMRAP 10min 12 alt single leg DL (1-1) 10 reverse pulse lunges (each leg) 15 reverse hip thrust AMRAP 10min 12 close squat to lunge (adelante) (1-1) 12 sumo squats …

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FIT 0524

Da Factory Training – CrossTraining Warm-up Skill Work Handstand Push-ups Metcon Metcon (Time) 5 Rounds of: 10 Single arm DB Push press (Each Arm) (50/35) 10/8 cal bike 10 HSPU Buy out 200 DUBS

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Home 0523

Da Factory Training – Home WOD Metcon Metcon (Time) Buy in: 50 Push ups 8 Rounds of: 10 Alt. Single Arm Thruster 5 Devil Press 10 Weighted Sit Ups

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FIT 0523

Da Factory Training – CrossTraining Warm-up Weightlifting Power Clean + Front Squat EMOM x 7 Min 1 Power Celan + 1 Front Squat Metcon Metcon (Time) 400m Run 40 Medball squats (20/14) 15 Power Clean (135/93) 40 Pull-ups 15 Power …

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Booty

Da Factory Training – Booty Building Metcon Metcon (No Measure) Set 1- 40-10 3 ROUNDS Squat to reverse lunge (1leg) 20sec / 20sec Single leg DL (1leg) Single leg DL (1leg) Goblet squat (V) Set 2- 3 ROUNDS (with band) …

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FIT 0521

Da Factory Training – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Ascending AMRAP in 25 Min 6-9-12-15-18-21… Alt DB Snatch (50/35) Cal Bike T2B DB Step Up (24/20 – 50/35)

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M2B 0521

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) Buy in: 1 Mile Run 3 Rounds of 15/12 Cal Bike 15 V Ups into 3 Rounds of 15/12 Cal Ski 15 Crossing Mt. Climbers (1-1) into 3 Rounds of 15/12 …

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Home 520

Da Factory Training – Home WOD Metcon Metcon (Time) 6-8-10-12-10-8-6 Overhead Lunge (1-1) 1 DB Push up + Mt Climber (1-1) Single Leg DB Step up (Each Leg) Broad Jump + small hops back Single Arm Thruster (each arm)

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FIT 0520

Da Factory Training – CrossTraining Warm-up Weightlifting Hang Clean EMOM x 7 Min 2 Hang Clean Adding Weight Metcon Metcon (Time) 20-18-16-14-12-10 Hang Clean Pistols (or Goblet Squat 53/35) * Cal Row(Rounds 1-3 -5 / 20-16-12) * Run (Rounds 2-4-6 …

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519

Da Factory Training – Home WOD Metcon Metcon (Time) 5 Rounds of: 25 Hang Power Clean 20 single arm Push Press (10 each arm) 15 DB Leg raise 10 Sumo deadlift high pull

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FIT 0519

Da Factory Training – CrossTraining Warm-up Skill Work Handstand Walk Metcon Metcon (Time) Teams of 3 2 Rounds of: 300 DUBS 150 Push-ups 100/90/80 Cal ski 75 HSPU 300 FT Sled push (135/90)

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H 518

Da Factory Training – Home WOD Metcon Metcon (No Measure) EMOM x 15 Min (45 sec W / 15 sec R) 1: Squat + Reverse Lunge (R) 2: Squat + Reverse Lunge (L) 3: Bounce Squat + Bounce Lunge 4: …

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M2B 0518

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) 40-30-20 Cal Row Leg Raises 20-15-10 Cal Ski No push up Burpees 600m Run Each Round

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FIT 0518

Da Factory Training – CrossTraining Warm-up Skill Work Rope Climb Metcon Metcon (2 Rounds for time) On a Running clock 0:00 – 8:00 3 Rounds of 100m Farmer Carry (53/35) 15/12 Cal Bike 8:00 – 10:00 REST 10:00 – 18:00 …

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