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Daily WODs

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M2b

Da Factory Training – Move2Burn

Metcon (No Measure)

AMRAP IN 12 MIN

buy in: 800m Run

12/9 Cal Bike

15 groiners

18 leg raises

AMRAP IN 12 MIN

buy in 800m run

12/9 Cal Row

15 no push up burpee

18 shoulder tap + Mt climber

AMRAP IN 12 MIN

12/9 Cal Ski

15 Burpee

18 bicycle crunches (1-2)

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Fit813

Da Factory Training – CrossTraining

Metcon

Metcon (Time)

2 Rounds of:

10 Burpees

10 SDHP (115/83)

into 3 Rounds of

10 Front Squat (115/83)

10/8 Cal Bike

into 4 Rounds of:

5 hang clean and jerk (115/83)

10/8 Cal Ski

150m Run

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FIT 0811

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Calories)

Max Effort Cal Row

20 sec Work

1:40 rest

Metcon

Metcon (No Measure)

EMOM x 20 Min

Min 1: 2 Rope climbs

Min 2: 15 KB swing (53/35)

Min 3: 15 Box jump (24/20)

Min 4: 15/12 Cal row

Min 5: 30 sec Plank Hold

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FIT 0811

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

60 Synchro V-ups

60/55/50 Cal Ski

60 Synchro Sit-ups

60/55/50 Cal Bike

60 Synchro DB Russian Twist (35/25)

60 Synchro Deadlift (135/95)

600mts Run Together

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FIT 0810

Da Factory Training – CrossTraining

Warm-up

Skill Work

Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

10 Alt. pistols

10 C2B Pull up

10/8 Cal Row
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

20 Alt DB lunges (50/35)

20 Pull-ups

20 Wall-balls (20/14)

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M2B 813

Da Factory Training – Move2Burn

Metcon

Metcon (No Measure)

4 Rounds of

Circuit Style (1.45 W/0.15 R)

1: AMRAP of 3 Cal Ski +3 Push ups + 3 V Ups

2: 150m Run + No push up burpee in remaining time

3: Zig Zag with Jump over Parallette

4: 150 Jump Rope + Sit-up with hip lift in remaining time

5: AMRAP of 3 Cal Bike + 3 Burpee to Squat + 3 Jumping Lunge (1-1)

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booty 0809

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Set 1- 3 ROUNDS

15 banded KB swing (focus glute)

12 bounce squat (V) (1 bounce-1 full)

Set 2- 3 ROUNDS

15 RDL

15 close squat

Set 3- 3 ROUNDS

15 banded hip thrust

20 bounce walking lunges

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FIT 0809

Da Factory Training – CrossTraining

Warm-up

Accessory work

Barbell Row

3 x 12

Adding Weight

Metcon

Metcon (5 Rounds for time)

Every 4 Min x 5 Sets

12 burpees box jump over (24/20)

15/12 cal ski

16 DB snatch alt (50/35)

1 Min Rest between sets

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FIT 0808

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Hang Power Clean + Thruster

EMOM x 8 Min

1 Hang Power Clean + 1 Thruster

Adding Weight

Metcon

Metcon (Time)

21-15-9

Hang power cleans (95/65)

Thrusters (95/65)

Into

9-15-21

T2B

Cal Bike

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Fit 0805

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Deadlift

EMOM x 8 Min

2 deadlift (single)

Metcon

Metcon (Time)

Buy in or out : 80/70 cal row

4 rounds of

20 push ups

15 wall balls (20/14)

10 Deadlift (225/185)

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home

Da Factory Training – Home WOD

Metcon (Time)

Buy in: 50 Push up to Shoulder Taps

4 Rounds of:

30 Glute Bridge + Chest Press

25 Hang Power Cleans

20 Lateral Hops (1-1)

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Fit 0805

Da Factory Training – CrossTraining

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (Time)

Buy in: 400m run

40 sit-ups

3 Rope climbs

100 mts farmer carry (70/53)

30 sit-ups

2 Rope climbs

100 mts farmer carry

20 sit-ups

1 Rope climbs

100 mts farmer carry

Buy out: 800m run

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Home

Da Factory Training – Home WOD

Metcon (No Measure)

Amrap in 10 min

10 jumping lunges

10 closed squat + bounce

10 reverse lunge (R)

10 reverse lunge (L)

Rest 1 min

Amrap in 10 min

10 feet elevated hip thrust

10 hip thrust hold opening legs

10 db hamstring curl

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FIT 0803

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner Workout

8 Rounds (each Partner)

10 power clean (75/55)

10 Burpees over the bar

10 Snatches (75/55)
U go, I Go: Each partner has to complete a full round

Metcon (Time)

Partner Workout

8 Rounds (each Partner)

10 power clean (75/55)

10 Burpees over the bar

10 Snatches (75/55)
U go, I Go: Each partner has to complete a full round

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Home

Da Factory Training – Home WOD

Metcon (Time)

3 rounds of

12 single arm strict press (alternating, other arm on hold at top)

12 weighted toe touches

12 db plank row + push up

Into – 100 shoulder Taps (1-1)

Into – 3 rounds of

12 Single arm chest press (alternating, other arm on hold at top)

12 v ups

12 hammer curl

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B

Da Factory Training – Booty Building

Metcon (No Measure)

Set 1- 3 ROUNDS

12 Bounce sumo squat to calf raises

15 RDL

12 lunges (each leg) (focus glute)

20 band seated hip abduction

Set 2 – 3 ROUNDS

15 goblet close squat

20 squat jacks (Banda)

10 low plank kick backs (1-1)

Set 3- 3 ROUNDS

12 tempo squat en V (down in 3 sec)

30sec lateral steps (Banda)

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FIT 0802

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Split Jerk

Every 2 Min x 5 Sets

2 Split Jerk (from the floor)

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Min

6 STOH

6 BMU or 6 Burpee Pull ups

400m Run
Add Weight every Round

M: 95-115-135-155-175

F: 65-85-95-105-125

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home 0801

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

AMRAP in 10 min

10 DB Burpees

10 Chest Press

10 Lateral Mt. Climbers (1-1)

Rest 1 Min

AMRAP in 10 Min

10 Burpee to step up

10 Hang power Clean

10 DB Leg Raises

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FIT 0801

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (AMRAP – Reps)

Emom 8

Min 1: 8/6 cal bike + max DU

Min 2: rest

Metcon

Metcon (Time)

4 Rounds

8 HSPU

30 DUBS

8 T2b

Right into

4 Rounds

8/6 cal bike

30 DUBS

8 KB Swing (53/35)

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