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Author Archives: dafactoryadmin

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M2b 1026

Da Factory Training – Move2Burn Metcon Metcon (No Measure) EMOM x 12 Min 1: 15 Push ups to Mt. Climber 2: 20 Groiners 3: 15 Burpees 2 Min Rest EMOM x 24 Min 1: 10/8 Cal Bike 2: 25 V …

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FIT 1026

Da Factory Training – CrossTraining Warm-up Weightlifting Push Jerk Find a Heavy Rep Metcon Metcon (Time) Buy in: 300 m Run 3 Rounds 20 Push jerk (95/63) 1 Rope climb 15/12 Cal ski 1 Rope Climb 20 burpees Buy out: …

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FIT 1025

Da Factory Training – CrossTraining Warm-up Conditioning Metcon (AMRAP – Reps) 2 Rounds AMRAP 5 min 800m Run + Max burpees in remaining timeRest 1 Min between rounds Metcon Metcon (Time) 100 wall-balls (20/14) 80 DUBS 60 box jump over …

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Booty 1023

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) TABATA SONG GLUTE ACTIVATION 3 Rounds (15 min) 10 Curtsy Lunge Step Ups (each leg) 10 Bulgarian split squats w/pulse (each leg) 20 Goblet squats (V) 20sec Goblet squat …

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M2B 1023

Da Factory Training – Move2Burn Warm-up Metcon Metcon (AMRAP – Reps) Partner WOD On a running Clock for 37 Min) 6 Rounds of (3 rounds each) P1: 200m run P2: Wall Sit hold into Ascending AMRAP in Remaining Time 12-18-24-30-36-42… …

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FIT 1023

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) 4 Rounds of 15 Deadlift (95/63) 10 Burpee to Plate 100m Run Into 4 Rounds of 15/12 Cal Ski 10 Plate Russian Twist (1-1) (45/25) 100m Run into 4 Rounds of …

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Fit 1022

Da Factory Training – CrossTraining Warm-up Weightlifting 1 Squat Clean + 1 Front Squat + 1 Jerk Find a Heavy Complex Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 21 min 10/8 cal bike 20 wall-balls (20/14) 5 clean …

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FIT 1021

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) 25 Hang Power Clean (155/113) 50 KB Swings (50/35) 75 KB Lunges (50/35) 100 BFSU 800m Run 100 BFSU 75 KB Lunges (50/35) 50 KB swings (50/35) 25 Hang power Cleans …

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Booty 1020

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) Tabata SONG Jumping squats Jumping lunges Glute bridge 3Rounds 40sec on 10 rest SET 1 Bounce sumo squat + sumo DL Sumo squat hold + alt calf raises SET …

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FIT 1020

Da Factory Training – CrossTraining Warm-up Weightlifting Metcon (Weight) Every 2 Min x 5 Sets 3 Front Squats + 3 Back Squats Same weight both movements Adding Weight every set Metcon Metcon (Time) 21-15-9 Power snatch (75/53) *50 DUBS after …

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Fit 1019

Da Factory Training – CrossTraining Warm-up Conditioning Metcon (AMRAP – Reps) Emom x 12 min 1: 12/10 Cal Row + Max burpees over the rower 2: Rest Metcon Metcon (Time) 30 single arm devil press (50/35) 20/16 cal row 30 …

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M2b 1019

Da Factory Training – Move2Burn Metcon Metcon (No Measure) AMRAP in 12 Min 12/10 Cal Bike 12 Burpee 12/10 Cal Ski 12 Crossing Mt. Climbers (1-1) Rest 2 Min AMRAP in 12 Min 150m Run 15 Squat Jump 15/12 Cal …

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FIT 1018

Da Factory Training – CrossTraining Warm-up Weightlifting Shoulder Press 5×3 adding weight Metcon Metcon (Time) 4 rounds of 7 power cleans (95/63) 7T2b 7 Front squats (95/63) 7 pull-ups 7 push jerk (95/63( 7 burpees

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FIT 1015

Da Factory Training – CrossTraining Warm-up Conditioning 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Min 200 mts run 20 sit-ups 15 Russian KB Swings 53/35 10 HSPU or 20 Push-ups

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FIT 1014

Da Factory Training – CrossTraining Warm-up Strength Work Bulgarian Split Squat 3 x 10 Each leg Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps Over (24/20) Db Plank row (50/35) Goblet Squats (53/35)After rounds 8,5,2 10 Cal Bike

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Booty 1013

Da Factory Training – Booty Building Metcon Metcon (No Measure) Emom 6min (40on 20 rest) Bounce squat + jump Lateral steps Squathold opening legs WORKOUT- 3Roounds- 40sec on 10rest (20sec btw rounds) 15 lunge w/pulse + kick back (1-1) rigth …

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Fit 1013

Da Factory Training – CrossTraining Warm-up Weightlifting 1 snatch pull + 1 hang snatch + 1 power snatch + 1 ohs Find a heavy complex Metcon Metcon (Time) 30 Hang snatch 75/53 100 DU 14/10 cal ski 20 hang snatch …

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M2B 1012

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) 2 Rounds of 800m Run 600m Row 400m Ski 20 Cal Bike Buy out: 50 Burpees

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FIT 1012

Da Factory Training – CrossTraining Warm-up Weightlifting Front Squat 5 – 4 -3 – 2 -1 * 5 Light Weight 4-3 Medium Weight 2-1 Heavy Weight Metcon Metcon (AMRAP – Reps) AMRAP in 4 Minutes Max Rope Climbs1 Min Rest …

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FIT 10/11

Da Factory Training – CrossTraining Weightlifting Metcon (Weight) Emom x 10 1- 2 clean +2 Push Jerk 2-rest Add weight every 2 min Metcon Metcon (Time) 3 rounds RX 21/16 cal bike 15 t2b or 25 v-ups 9 power clean …

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Fit 1009

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Teams of 3 45-30-45 Single arm Devil press (50/35) DB Step up (24/20- 50/35) Cal Ski Synchro BFSU Db Overhead Lunges (1-2) (50/35)

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