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Author Archives: dafactoryadmin

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booty 0728

Da Factory Training – Booty Building Warm-up Glute activation Tabata 2 rounds Lateral Leg Raise + Squat Jump Lateral Step + Back Step (R) Lateral Step + BAck Step (L) Good Mornings Metcon Metcon (No Measure) 4 Rounds (40 sec …

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HOME 0728

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 50-40-30-20-10 Lateral Hops (1-2) Step Ups (no weight) Snatch (1-2)

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FIT 0728

Da Factory Training – CrossTraining Warm-up Weightlifting Snatch + OHS 5 Sets of 3 Snatch + 3 OHS Adding Weight every Set Metcon Metcon (Time) 50/40 Cal Bike 30 Power Snatch (95/63) 50/40 Cal Row 30 OHS (95/63) 50/40 Cal …

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M2b 0727

Da Factory Training – Move2Burn Metcon Metcon (Time) 100m Run 100 Dubs (200 singles) 200m Run 20 Cal Bike 300m Run 30 Cal ski 400m Run 40 Cal Row 50 Burpee to Target 40 Cal Row 400m run 30 Cal …

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HOME 0727

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 5 Rounds of: 200m Run 15 Hang Power Clean 25 Leg Raises 35 DUBS (150 Singles

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FIT 0727

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Calories) EMOM x 15 Min M1: 30 sec Ski M2: 30 sec Row M3: 30 sec BikeRest 3 Min Metcon (Time) 10-9-8-7-6-5-4-3-2-1 BMU/ or Burpee Pull-up Front Squats (115/83)

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Home 0726

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 120 Wallballs 60 Burpees 120 BFSU 60 DB Plank Row (1-2)

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FIT 0726

Da Factory Training – CrossTraining Warm-up Weightlifting Power Clean EMOM x 10Min 2 Power cleans Increasing weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Min 20 Pistols / or 50 Air Squats 10 HSPU / or 30 …

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HOME 0723

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 7 rounds 12 deadlifts 14 hammer curls 1-1 100 mtr run 8 hang squat cleans

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FIT 0723

Da Factory Training – CrossTraining Warm-up Weightlifting 1 Squat Clean + 1 Front Squat EMOM x 8 Min Adding Weight Metcon Metcon (Time) 10 rounds 6 Box Jump (24/20) 4 T2B 2 Squat clean (165/113)

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HOME 0722

Da Factory Training – Home WOD Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap x 18 20 clean and jerk 20 air squats 20 leg raises 20 jumps over object

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FIT 07/22

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Partner WOD 300 DUBS 300m Farmer Carry (53/35) 200 DUBS 200m Farmer Carry 100 DUBS 100m Farmer Carry Buy out 100 (MM)/90(MF) 80(FF) Cal Bike

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0721

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) Glutes activation 30 sec on 5rest-15sec rest btw rounds 3 rounds Seated in the box opening legs (2 times) + 2 squat jump Fire hydrant + straight leg raise …

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HOME 0721

Da Factory Training – Home WOD Warm-up Metcon Metcon (No Measure) Emom x20 Min1: 12 burpees Min 2: 20 stoh Min3: 20 wallballs Min 4: 18 vups

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FIT 07/21

Da Factory Training – CrossTraining Warm-up Conditioning Metcon (Calories) Rower 7 Rounds 45 sec Work 1:15 Rest Metcon Metcon (3 Rounds for time) On a Running Clock for 19 Min 0:00-5:00 8/7 Rope climb Rest 5:00-7:00 7:00-12:00 40 Single Arm …

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HOME 0720

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 4 rounds 12 snatches (each arm) 25 hrpu 25 squat jump 24 crunches

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M2B 0720

Da Factory Training – Move2Burn Warm-up Conditioning Metcon (No Measure) EMOM x 12 Min 45 sec work / 15 sec rest 1: Bike 2: Row 3: Ski 4: Banded Run Metcon Metcon (Time) 3 Rounds of: 600m Run 20 plank …

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FIT 0720

Da Factory Training – CrossTraining Warm-up Weightlifting Push Press Off the Floor 5 x 5 Adding Weight Metcon Metcon (Time) 3 Rounds of 400m Run 30 Wall Balls (20/14) 20 Deadlifts (225/173)

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HOME 0719

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 27-21-15-9 Kb swings Goblet squats Dubs 200mtr run each round

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FIT 0719

Da Factory Training – CrossTraining Warm-up Weightlifting Metcon (AMRAP – Reps) EMOM x 8 Min 1: 30 sec Max Back Squats (185/133) 2: 30 Sec Max Air Squats Metcon Metcon (Time) 30-20-10 Burpee box jump over Hang Power snatch (75/53) …

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Boot y 0717

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) Emom 16min DÉFICIT PLATES Lateral squat + back step (1leg) Lateral squat + lateral step (1 leg) DL + reverse lunge DL + reverse lunge 3Rounds 30yd Go with …

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