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Author Archives: dafactoryadmin

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Home 04/20

Da Factory Training – Home WOD Metcon Metcon (Time) 10 rounds 5 Devil press 7 Strict press 9 Vups 11 crunches

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M2B 04/20

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) EMOM x 12 Min 1: Bike 2: Row 3: ski 4: Banded Run WORKOUT Buy in: 50 Air Squats + 50 BFSU 5 Rounds of: 250m Ski 10 Push ups …

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FIT 04/20

Da Factory Training – CrossTraining Warm-up Weightlifting Good Morning 3 x 6 Adding Weight Metcon Metcon (AMRAP – Reps) On a Running Clock for 18 Min 27-21-15-9 Box Jump Over Push Ups Cal Bike In the Remaining Time AMRAP of …

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Home 0419

Da Factory Training – Home WOD Metcon Metcon (Time) 4 rounds 20 American kb swings 15 strict push ups 10 burpees 5 man mankers

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FIT 0419

Da Factory Training – CrossTraining Warm-up Conditioning Metcon (Calories) ROW 10 Rounds 45 sec On / 1:15 Off Metcon Metcon (Time) 75 Wall Balls (20/14) 75 V Ups 75 Hang Clean and Jerk (95/63)

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Booty 0417

Da Factory Training – Booty Building Warm-up 2TABATA SONG Squat jacks Bounce squat Squat hold opening legs Groiners with band Metcon Metcon (No Measure) EMOM X 15 MIN (45sec work/15rest) MIN1: cossack Squat (r) MIN2: cossack Squat (l) MIN3: reverse …

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FIT 04/17

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) 100m Farmer Carry 53/35 100 DUBS 50 DB Step up (1 DB) 50/35 25 DB Russian Twist (1-1) 50/35 100m Farmer Carry 75 DUBS 40 Box Jump 30/24 20 DB Plank …

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HOME 04/16

Da Factory Training – Home WOD Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Amrap x 18 (ascending x 3 reps) Devil press Plank Dumbell row (1-1) Burpees

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FIT 0416

Da Factory Training – CrossTraining Warm-up Weightlifting Back Squat 5 x 3 Adding Weight Metcon Metcon (Time) 12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 …

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HOME 04/15

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 3 rounds 800 mtr run 25 crunches 20 thrusters

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FIT 04/15

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Partner WOD 100 Cal Row 100 Burpee over the rower 100 V ups 100 Cal Ski1 Athlete working at a time

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Booty 0414

Da Factory Training – Booty Building Warm-up work 30sec, rest 5sec. 3Rounds Squat jump opening legs Squat hold back steps (alt.) Lateral squat + Jump ( R ) Lateral squat + Jump ( L ) Metcon Metcon (No Measure) Rounds- …

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Home 04/14

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 21-15-9 Squat clan Dubs x 2 Shoulder tap to push up

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FIT 04/14

Da Factory Training – CrossTraining Warm-up Conditioning BIKE – EMOM x 8 Min 2 Cal bike + 2 Burpees Every minute add 1 cal bike + 1 Burpee Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Min 400m …

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Home 04/13

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 7 rounds 10 deadlifts 10 stoh :30 high knees

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M2B 04/13

Da Factory Training – Move2Burn Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Min Buy in: 400m Run 18 Dubs 15 Cal Row 9 Push up to Plank JackRest 1 Min Metcon (AMRAP – Rounds and Reps) …

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Fit 04/13

Da Factory Training – CrossTraining Warm-up Weightlifting Squat Clean 6 x 3 (single reps, NO Touch and go) Adding weight every set Metcon Metcon (Time) 21 – 15 – 9 DUBS x3 Power Clean (115/83) Back Squat (115/83) into 15 …

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Home 0412

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpee Step Up Front Squats Single leg V Up (1-1)

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Fit 0412

Da Factory Training – CrossTraining Warm-up Weightlifting Push Press EMOM x 7 Min 2 Push Press Adding Weight Metcon Metcon (Time) 4 Rounds of: 21 SDHP (75/55) 15 Cal Bike 9 HSPU immediately into 50 Box Jump Over (24/20)

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Booty 0410

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) 3 Rounds of 40sec on /10sec off Squat hold + lateral step (alt. Legs) Squat + kick back + squat + lateral kick (R) Squat + kick back + …

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Fit 04/10

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) 3 rounds of 300m Run 15 Push Press (95/63) 10 Front Rack Lunge (1-2) (95/63) 50 HRPU 3 Rounds of 200m Run 20 Push Jerk (95/63) 10 Front Rack Reverse Lunge …

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