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Daily WODs

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FIT 12/10/18

Da Factory Training – CrossFit

Warm-up

3 rounds…

10 air squat

10 pvc pass through

10 pvc press

10 Broad Jump

Weightlifting

Front Squat

4×9 @60%

Metcon

Metcon (Time)

Partner Wod

Buy In 800m run

200 Wallballs (20/14)

150 Kb Swings (53/35)

100 Box Jump Over (24/20)

50 Pull ups

Buy Out 800m Run

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FIT 12/08/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon

Metcon (Time)

60 Double Unders

30 KB Swings 70/55

60 Double Unders

30 Calorie Row

60 Double Under

30 T2B

60 Double Unders

30 Burpees

60 Double Unders

30 T2B

60 Double Unders

30 Calorie Row

60 Double Unders

30 KB Swings

60 Double Unders

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FIT 12/07/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 min

10 deadlift

5 cal ski

10 good mornings

5 burpees

10 tuck jumps

Strength Work

Deadlift

4-4-4-4-4

adding weight

Goal is to get AT LEAST 50lbs

more than your workout weight

Metcon

Metcon (Time)

3 Rounds of

15 Box Jumps Over

15 Deadlifts (225/173)

15 Pull ups

400m Run

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STRENGTH 12/06/18

Da Factory Training – Strength Training

Pause Tempo Snatch

5 X 1

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

Slow Tempo Snatch

*take 10 seconds to get up to the “down” position and then snatch.

Snatch

3,3,3,2,2,1

JERK

It may be push or Split.

From the Rack.

Work up to a heavy single for the day.

Snatch Grip Deadlift

5×3 @ 95% of best snatch

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FIT 12/06/18

Da Factory Training – CrossFit

Warm-up

2 rounds

20 shoulder taps

20 mountain climbers

20 push ups

20 jumping jacks

2 inch worms

Skill Work

Handstand Push-ups

Metcon

Metcon (Time)

10-8-6-4-2

HSPU

DB Snatch (1-1) (50/35)

20-20-20-20-20

Cal Row

Cal Bike

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FIT 12/05/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Weightlifting

Squat Clean

3-3-3 @70%

2-2-2 @80%

Metcon

Metcon (Time)

5 Rounds of

8 Squat Cleans (135/93)

200m Run

8 T2B

40 Dubs

8 Ring Dips

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STRENGTH 12/04/18

Da Factory Training – Strength Training

Muscle Clean + Dip + Push Press+ Tall Jerk

(3+3+3+3) x 3

Clean Pull + Clean From 1 Inch off The Floor + Jerk

(1+2+1) x 3, (1+1+1) x 3

Deficit Clean Deadlift

5X3 @ 95% of best clean

Ring Rows

3 X 10

Weighted Hip Extensions

3 X10

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FIT 12/04/18

Da Factory Training – CrossFit

Warm-up

400m Run… then

Push Jerk Drills

Weightlifting

Push Jerk

4×9 @60% or very light

Metcon

Metcon (Time)

27-21-15-9-6

Cal Bike

Push Press (95/63)

SDHP (95/63)

VUPs

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STRENGTH 12/03/18

Da Factory Training – Strength Training

Muscle Snatch + Tall Snatch +Snatch Balance without Dip+ Zotts Press

3 x (3+3+3+3)

Snatch Deadlift to Mid Thigh (3 sec pause) +Snatch Pull +Snatch

(1+1+2) x 2

(1+1+1) x 3

Hang Power Clean+ Power Clean +Push Press

(3+3+3) x 3

Back Squat

5,3,1, 10,10,10

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LEAN 12/03/18

Da Factory Training – getLEAN

Warm-up

8 cal bike

10 yard crab walk

10 yard duck walk

20 jumping jacks

50 bicycle crunches

Metcon

Metcon (No Measure)

Amrap 30min

400 m run

400 m row

10 dB burpees w/press

20 air squat w/ no push up burpees

30 BFUP

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FIT 12/03/18

Da Factory Training – CrossFit

Warm-up

2 Rounds of

1 min of Rowing

10 Hang power cleans

1 min of Biking

10 Rev Lunges

30 sec of Ski Erg

10 Shoulder Taps

Weightlifting

Metcon

Metcon (No Measure)

“Mono’s” 7/13

4 Rounds of

7 Front Squats into 13 Backs

Squats

From Rack!

Rest after every round

(The Goal is not to break… except to change from Front to Back)
RTG 165/103

RX 135/93

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Front Rack Lunges (1-2) 135/93

10 Hang Power Cleans 135/93

10 Burpees Over the Bar

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FIT 12/01/18

Da Factory Training – CrossFit

Warm-up

1K Row Then…

2 Rounds of

10 Power Cleans

10 Air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

35 Wall Balls

25 Burpees

15 Cal Bike

10 Power Cleans 155/103

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FIT 11/30/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

15 PVC Good Morning

15 PVC Pass Through

15 Mountain Climber

2 inch worm

Metcon

Metcon (Time)

4 Rounds of

15 DB Deadlift

15 Cal Row

15 Vups

Straight into

3 Rounds of

12 T2B

12 Ring Rows

12 Ring Dips

12 Alt DB Hang Snatches

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STRENGTH 11/28/18

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets

Single Arm DB Press in Lunge position x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left.

KB Front Rack Wall Sit March x 30 seconds.

DB Chinese Row x 10

Metcon (No Measure)

3 sets:

Tempo Goblet Squat x 8. 3 seconds down, 3 second hold.

KB Windmills x 5. Slow and Controlled.

Sand Bag Bear Hug March x 60 seconds.

Metcon (No Measure)

3 Sets

Parallel L-Sit x 60 sec (accumulation is fine)

Side Plank Lifts x 20 each side

KB Side Bends x 20 each side.

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FIT 11/28/18

Da Factory Training – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

AMRAP in 2 min

Front Squats #75/53

B: Metcon (AMRAP – Reps)

AMRAP IN 2 min

Front Rack Lunges #75/53

C: Metcon (AMRAP – Reps)

AMRAP in 2 min

KB Swings #53/35

D: Metcon (AMRAP – Reps)

AMRAP in 2 min

Wipers (Barbell) #75/53

E: Metcon (AMRAP – Reps)

AMRAP in 2 min

Bar Muscle Ups

F: Metcon (AMRAP – Reps)

AMRAP in 2 min

BFSU

G: Metcon (AMRAP – Reps)

AMRAP in 2 min

Rope Climbs

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STRENGTH 11/27/18

Da Factory Training – Strength Training

Muscle Clean +Tall Clean

3 x (3+3)

Clean and Jerk

3,2,2,1,1,1

Clean Deadlift

3×3 @ 90% of best clean

Metcon (No Measure)

3 Sets

10 Chin ups

10 weighted hip extensions

10 weighted situps

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FIT 11/27/18

Da Factory Training – CrossFit

Warm-up

20-16-12

Jumping jacks

Air Squats

Shoulder taps

Pvc pass through

Pvc snatch grip press

Metcon

Metcon (Time)

3 Rounds of

400m Row

20 Power Snatches #95/63

400m Run

20 Wallballs #20/14

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