Booty Building – Tue, Mar 28
Da Factory Training – Booty Building Metcon (No Measure) 3 ROUNDS A- 15 sumo squat FOCUS GLUTE B- 10 Bulgarian split squat (each leg) 3 ROUNDS A- 10 leg DL / right into 10 step up (primero la derecha luego …
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1907 NW 79th Ave Doral, FL 33126
Da Factory Training – Booty Building Metcon (No Measure) 3 ROUNDS A- 15 sumo squat FOCUS GLUTE B- 10 Bulgarian split squat (each leg) 3 ROUNDS A- 10 leg DL / right into 10 step up (primero la derecha luego …
Read MoreDa Factory Training – CrossTraining Weightlifting Push Jerk Find a 1 rep max in 12 min Metcon 10 Rounds of (Time) 100m Run 8 Burpees 8 Wall Balls (20/14) 4 Thrusters (95/63)
Read MoreDa Factory Training – CrossTraining Skill + Weightlifting Metcon (Weight) EMOM x 8 Min 1: 5 Bar Muscle Ups 2: 1 Power Cleans Adding Weight Metcon Metcon (Time) 48 box jump over (24/20) 24 power cleans (135/95) 12 BMU/ 24 …
Read MoreDa Factory Training – Move2Burn Metcon (No Measure) 4 Rounds of 300m Run 200m Ski 10 Cal Bike *30s rest btw rounds* Into 4 Rounds of 30 single leg v ups (1-2) 200m row 10 Burpees *30s rest btw rounds*
Read MoreDa Factory Training – CrossTraining Weightlifting Squat Clean 3-3-2-2-1 Accessory work Pick one option A) 3 Round 10 Chest Press (Adding Weight each round) 10 Weighted Push ups (Plate) B) 3 Rounds (w DB) 12 RDL 10 Curtsy Lunge (each …
Read MoreDa Factory Training – CrossTraining Conditioning Bike intervals 7 rounds 15s work 45s off Metcon Metcon (Time) 50 DUBS 20 Alt DB Snatches (1-1) (50/35) 50 DUBS 40 Goblet Squat (50/35) 50 DUBS 20 Alt DB Snatches (1-1) (50/35) 50 …
Read MoreDa Factory Training – CrossTraining Accessory work Front Rack Lunge 4 x 8 (each Leg) Adding weight Metcon 4 Rounds of (Time) 30 Wall Balls (20/14) 30 BFSU 15 STOH (95/65) 15 Power Cleans (95/65)
Read MoreDa Factory Training – Move2Burn Metcon (No Measure) 5 Rounds of 300m Ski 25 Russian twist (1-1) 20Mt. Climber (1-1) 15/12 Cal Bike 10 Burpee to Tuck Jump Every 4 Min starting on 0 -> 150m Run
Read MoreDa Factory Training – CrossTraining Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Every 5 Min x 3 Sets (AMRAP – Reps) 400m Run 15 Burpee Box Jump Max Deadlift in Remaining TimeSet 1: 185/145 Set 2: 225/175 Set …
Read MoreDa Factory Training – CrossTraining Weightlifting Push Jerk 5×1 @95% Metcon AMRAP in 9 Min (AMRAP – Rounds and Reps) 15 A. KB swing (53/35) 15 Push ups 10/8 Cal SkiRest 2 min AMRAP in 9 Min (AMRAP – Rounds …
Read MoreDa Factory Training – CrossTraining Weightlifting Cluster EMOM x 8 Min 2 Cluster each min Adding weight Metcon Metcon (Time) 30/24 cal bike 10 cluster (95/65) 400m Run 20/16 cal bike 10 cluster (115/85) 300m Run 10/8 cal bike 10 …
Read MoreDa Factory Training – CrossTraining Metcon (No Measure) Weightlifting 1 Power Snatch + 1 Hang Squat Snatch 5 sets – Adding Weight Clean and Split Jerk 5 x 1 – Adding Weight Conditioning E2MOM * 4 sets 100m Run 100m …
Read MoreDa Factory Training – Move2Burn Metcon (Time) 21-15-9 Cal Row Cal Bike Cal Ski Burpees 100m Run After EACH movement
Read MoreDa Factory Training – CrossTraining Weightlifting Power Clean + Front Squat Find a heavy complex 2 Power Clean + 2 Front Squat Metcon Metcon (Time) 15-12-9-6-3 Back squats (135/95) HSPU 250/200m Row every Round
Read MoreDa Factory Training – CrossTraining Skill Dubs Metcon Metcon (No Measure) EMOM x 12 Min 1: 20 wall-ball (20/14) 2:max DUBS 3: Rest Rest 2 EMOM x 12 Min 1: 15burpees 2: Max cal ski 3: Rest
Read MoreDa Factory Training – CrossTraining Skill work 4 sets of 5 Strict pull ups 5 strict toes to bar Metcon Partner WOD (U GO, I GO) (Time) 16 Rounds 2 wall-walks 4 pull-up + 4 T2b 6 power snatch (115/83)
Read MoreDa Factory Training – Move2Burn Metcon (No Measure) AMRAP in 5 Min x 6 sets A: 8/6 Cal Bike + 8 burpee to squat B: 150m Run + 10 V ups C: 8/6 Cal Ski + 12 Shoulder tap (1-1) …
Read MoreDa Factory Training – Booty Building Metcon (No Measure) Set 1- 3 ROUNDS 12 DB sumo squat (2sec down) 10 DB donkey kick (each leg) Set 2- pyramid workout 3 differentweights for each movement Squat Lunges (12-10-8) RDL 1. Weight …
Read MoreDa Factory Training – CrossTraining Weightlifting Push Jerk 5×2 @85% Metcon 5 Rounds of (Time) 15/12 Cal Bike 14 Alt pistols (or 24 alt lunges) 20 S.A. DB Push Press (50/35) 1 legless rope climb (or 2 rope climbs)
Read MoreDa Factory Training – CrossTraining Weightlifting Hang Clean + Jerk EMOM × 7 Min 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 800m Run 3 Rounds of DT (115/85) 800m Run 3 Rounds of DT (155/105)DT: 12 Deadlift -9 …
Read MoreDa Factory Training – CrossTraining Weightlifting Power Snatch 2-2-1-1-1 Adding Weight 3 Position Clean From the Floor Below the Knee Hang Conditioning Metcon (Time) 3 Rounds of 10 Air Squats 150m Run into 10 No push up Burpeee 150m Ski …
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