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Daily WODs

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M2B 01/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Partner WOD

3 Rounds of:

300m Run Together

30 Cal Bike

400m Row

40 Synchro Leg Raises

500m Ski

50 Dubs (150 Singles)

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FIT 01/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

Find 2 Heavy Reps

Metcon

Metcon (Time)

3 Rounds of:

7 Bar Muscle Ups (20 Pull Ups)

20 Box Jumps (24/20)

20 SDHP (#95/63)

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Db wod 01/18

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Single arm Devil Press

Cossack Squat (1-1)

Box Dips

After Rd 9-7-5-3-1

12/10 Cal Row

ABS Session

4 rounds – Tabata style

Toe Touches

Scissors

Side Plank (Right)

Side Plank (Left)

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HOME 01/18

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

100 Single Jump Rope

30 Deadlifts 30 DB Russian Twist (1-1)

30 Push Ups

100 Single Jump Rope

20 Deadlifts 20 DB Russian Twist (1-1)

20 Push Ups

100 Single Jump Rope

10 Deadlifts 10 DB Russian Twist (1-1)

10 Push Ups

Buy Out: 800m Run

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FIT 01/18

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

EMOM x 10 Min

1 C&J – Adding Weight

Metcon

Metcon (Time)

27 – 21 – 15 – 9

Clean & Jerk (#95/63)

Cal Row

KB Swings (#53/35)

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M2B 01/16

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Row

20 Mt. Climbers (1-1)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

100m Run

20 Shoulder Taps (1-1)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Bike

20 Crunches
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Burpees

20 DUBS
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Ski

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Ski

20 Air Squats

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FIT 01/16

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

100 DUBS

15 Hang Squats Cleans (#115/83)

15 Pull Ups

15 Cal Bike

100 DUBS

12 Hang Squat Cleans

12 Pull Ups

12 Cal Bike

100 DUBS

10 Hang Squat Cleans

10 Pull Ups

10 Cal Bike

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FIT 01/15

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5 x 3

Adding Weight

Metcon

Metcon (Time)

10-20-30-40-50

Alternating DB Snatches (#50/35)

15-15-15-15-15

Burpee Box Jump Over (24/20)

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DB 01/13

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

20 No weight Russian Twist (1-1)

15 box jump

10 Power Cleans

10 Cal Row

Into 4 Rounds of:

20 DB Russian Twist (1-1)

15 Box Jump over

10 Power Cleans

7 Cal Ski

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FIT 01/13

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Rack Lunge

Alternating (1-2)

5 x 10

Same Weight

Metcon

Metcon (Time)

50 DB Box Step up (#50/35 – 24/20′)

50/40 Cal Row

50 Push Press (#75/53)

50/40 Cal Bike

50 Thrusters (#75/53)

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Booty 01/13

Da Factory Training – Booty Building

Warm-up

200m Run

Legs and Glutes activation

Metcon

Metcon (No Measure)

3 Rounds of:

40sec ON / 5 sec OFF

(Using a Band, and rest 40 sec between Rounds)

1. Bounce Squat + Lateral Step

2. Bounce Squat + Lateral Step

3. Squat Hold + Reverse Step

4. Jumping Lunges

3 Rounds of

10 Curtsy Lunge + Lunge + Closed Squat (Right)

10 Curtsy Lunge + Lunge + Closed Squat (Left)

15 DB Deadlift

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Hip Thrust

2. Short Hips Thrust

3. Hold at the top

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Sumo Squat + 2 Bounce Sumo Squat

2. Sumo Squat Hold

3. Sumo Deadlift

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M2B 01/12

Da Factory Training – Move2Burn

Warm-up

20-15-10

High Knees (1-1)

Butt Kicks (1-1)

Squat Jump

Metcon

Metcon (Time)

200 Single Jump Rope

200m Run

200m Ski

20 Air Squats

20 Single Leg V Ups (1-1)

20 Cal Bike

50 Burpees

20 Cal Bike

20 Single Leg V Ups (1-1)

Air Squats

200m Ski

200m Run

200 Jump Rope

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FIT 01/12

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Snatch

Every 2 Min x 5 Sets

5 Reps

Adding Weight

Metcon

Metcon (No Measure)

EMOM x 25 Min

Min 1: 50 Dubs (Singles x2)

Min 22: 5 Power Snatch (#115/83)

Min 3: 150m Run

Min 4: 10 OHS (#115/83)

Min 5: Rest

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DB 01/11

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

Buy in: 20 Cal Bike or Ski

5 Rounds of

25 DB Step up

15 Burpees

25 BFSU

150m Run

Buy out: 20 Cal Bike or ski (different from buy in)

Core Work

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Crunches

Bicycle Crunches (1-1)

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