HOME 0514

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

3 Rounds of:

28 Snatches

28 Burpees

28 Front rack Lunges

FIT 0514

Da Factory Training – CrossTraining

Warm-up

Strength Work

Bench Press

4×12

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

20 SDHP (75/53)

30 Box Jump (24/20)

20 HSPU

30 BFSU

200m Run

HOME 05/13

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

20 Hammer Curls

100m Run

5 Man Makers

FIT 0513

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

14 Rounds

1 Rope Climb

10 Cal Ski

20 Wall Balls (20/14)
Partner 1 completes the entire round, while the other partner rests.

(Each partner completes 7 rounds )

Booty 0512

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

3 rounds- 40sec on 5sec off- 20sec rest between rounds

1. Single hip thrust with knee to chest

2. Single hip thrust with knee to chest

3. Hip thrust hold opening legs

4. Hip thrust hold

EMOM 24min (45sec on- 15rest)

Min1: step up + back kick + reverse lunge (1 side)

Min2: step up + back kick + reverse lunge (1 side)

Min3: sumo DL + 2 pulse sumo squat

Min4: reverse lunge + squat + reverse lunge

Min5: jumping squat to jumping sumo squat

Min6: supermán hold opening legs

HOME 0512

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

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

Box Jump

Box Dips

Devil press

FIT 0512

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Power Clean + Push Jerk

EMOM x 8 Min

1 Power clean + 1 Push Jerk

Adding Weight

Metcon

Metcon (Time)

10 Rounds of

2 Clean and Jerk (165/113)

4 Burpees over the bar

6 T2B

M2B 05/11

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

PARTNER WOD

400m Run Together

50 Cal Ski

60 Synchro BFSU

70 Cal Row

80 Synchro Air Squats

90 Cal Bike

80 Synchro Lunges

70 Cal Row

60 Synchro Leg Raises

50 Cal Ski

400m Together

HOME 0511

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

27-21-15-9

KB Swing

Goblet Squat

Dubs x2

HRPU

FIT 0511

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Strict Press + Push Press

5 Sets

3 + 3

Metcon

Metcon (Time)

21-15-9

200m KB Farmer Carry (53/35)

Goblet Squat (53/35)

KB Swing (53/35)

Cal Bike

HOME 0510

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

200m Run

10 DB Burpee

10 DB Step Up

20 Russian Twist

FIT 0510

Da Factory Training – CrossTraining

Warm-up

Conditioning

DUBS

7 Sets

Min 1: Max DUBS (Single Jump Rope)

Min 2: Rest

Metcon

Metcon (3 Rounds for time)

On a Running Clock

0:00-5:00

30 Clusters (95/63)

5:00-10:00

60/50 cal Row

10.00-15:00

30 pull-ups

HOME 0507

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

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

Alt snatches (1-1)

Burpee box jumps

15 Box dips every round

FIT 05/07

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Back Squat

5 x 2

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

10 DB Hang Clean and Jerk (50/35)

10 Pull Ups

20 DB Thrusters (50/35)

10 T2B

20 Alternating Single arm Devil Press (50/35)

10 Cal Ski
All Movements performed with 1 DB

HOME 0506

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 rounds

16 push ups

26 kb swings

36 front squats

FIT 05/06

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner Wod

150 Cal Row

100 Synchro Push ups

150 Sychro Squats

100 Cal Bike

HOME 0505

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Min

6 Devil Lunges

20 Deadlifts

100m Run

Booty 05/05

Da Factory Training – Booty Building

Warm-up

Tabata song (x2)

Jumping squat side to side

squat + Lateral kick (R)

squat + Lateral Kick (L)

Jumping Lunges

Metcon

Metcon (No Measure)

40sec Work each movement / 20 sec rest between rounds

BLOCK 1

Bulgarian split squat w/pulse ( R )

Bulgarian split squat w/pulse ( L )

Single Deadlift ( R )

Single Deadlift ( L )

BLOCK 2

Close squat

Lateral kicks (alt. Legs)

Squat lateral steps (2 each side)

Squat + opening legs + jump

BLOCK 3

Squat + lateral kick ( R )

Squat + lateral kick ( L )

Kick back ( R )

Kick back ( L )

FIT 05/05

Da Factory Training – CrossTraining

Warm-up

Weightlifting

1 Power Clean + 1 Front Squat + 1 Squat Clean

Find a Heavy Complex

Metcon

Metcon (Time)

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

Squat Clean (135/93)

HSPU

*3 Rope climbs after

Round 8,5,2

GYMNASTICS

Da Factory Training – Seminar

Rope Climb

M2B 050

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

1.45 work / 15 sec rest (change station)

3 Rounds

1: Zig Zag Run

2: 5 Plank Jacks + 5 Push up to Shoulder tap (AMRAP)

3: 10 burpees + Bike remaining time

4: 20 Jumping Squat + 100m Run

5: 30 BFSU + Ski Remaining Time

6: 40 Mt. Climber (1-1) + Jump Rope remaining time