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Daily WODs

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Booty 0925

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Tabata SONG

Jumping squats

Jumping lunges

Glute bridge

3Rounds 40sec on 10 rest

SET 1

Single DL + Lunge (R)

Single DL + Lunge (L)

SET 2

SUMO SQUAT 5sec down-5sec hold-5sec up

Jumping squat to sumo squat

Glute bridge hold jumping opening legs

SET 3

1 squat + calf raises + 1squat w/pulse

Lunge kick back (R)

Lunge kick back (L)

SET 4

Cossack squat + high knees

Cossack squat + high knees

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Fit 0925

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Buy in: 100 DUBS

4 Rounds of:

21 BFSU

18 Cluster (75/53)

15/12 Cal Bike

12 Hang Power Snatch (75/53)

9 Cal Ski

Buy Out 100 DUBS

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M2B 0925

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Teams of 3

60 – 45 – 30

Cal Row (1 Work / 1 Plank Hold / 1 Rest)

Synchro Air Squats Cal Bike (1 Work / 1 Wall Sit / 1 Rest)

Synchro BFSU

Cal Ski (1 Work / 1 Mt. Climbers / 1 Rest)

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FIT 0924

Da Factory Training – CrossTraining

Warm-up

Conditioning

BIKE AND ROW

Metcon (Calories)

1 set on each machine

2 min – Easy pace

2 min- regular pace

2 min-hard pace

1 min rest (switch to the other machine)

Metcon

Metcon (AMRAP – Reps)

EMOM x 18 Min

1: 6 Burpee Box Jump Over + Max DB Hang Snatch

2: Rest
Score is Hang DB Snatch

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FIT 0923

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (5 Rounds for time)

Partner workout

Every 5 min x 5 sets

30 (MM) /26 (MF) / 22(FF) Cal bike

20 Deadlifts (185/143)

30 wall-balls (20/14)

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Booty 0922

Da Factory Training – Booty Building

Warm-up

– 2 TABATA SONG

Jumping squat side o side

squat and lateral kick 1 side

squat and lateral kick 1 side

Jumping lunges

Metcon

Metcon (No Measure)

40sec on 10 rest 3ROUNDS

SET 1

Lateral step over

Alt. Lateral leg raises

SET 2

Deadlift

Reverse hip thrust

SET 3

Bulgarian split squat 1 leg

Bulgarian split squat hold 20sec

Bulgarian split squat 1 leg

SET 4

Sumo squat

Sumo squat w/pulse

Sumo Deadlift

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FIT 0922

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Push Press

Find a 3 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

Max Push Press (95/63)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

Max Rounds of Cindy
Cindy : 5 Pull ups + 10 Push Ups + 15 Air Squats

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

Max Cal Ski

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M2B 0921

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

EMOM x 12 Min

1: 12/10 Ca Ski

2:10 No push up Burpee + Max Mt. Climbers

3: 10/8 Cal Bike

into – 400m Run

into 5 rounds of

30 DUBS / 60 Singles

15 Burpee to Squat

15 V Ups

into 400m Run

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FIT 0921

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Back Squat

5 x 3

Increasing Weight

1st Rep with a 3 sec pause at bottom

Metcon

Metcon (Time)

1 mile run

35 burpees over the bar

20 front squats (155/103)

35 burpees over the bar

800mts run

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FIT 0920

Da Factory Training – CrossTraining

Warm-up

Weightlifting

1 Power Clean + 1 Hang power Clean

Find a heavy set in 8 min

Metcon

Metcon (Time)

3 Rounds of

21 Hang power cleans (135/93)

15 cal bike

9 HSPU or 20 Push-ups

6 BMU or 6 burpee pull up

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Booty 0918

Da Factory Training – Booty Building

Warm-up

Glute activation 30sec on

NO REST 3 ROUNDS

Lunge w/pulse + kick back 1leg

Lunge w/pulse + kick back 1leg

Squat hold opening legs

Metcon

Metcon (No Measure)

3 Rounds 40sec on 10 rest

SET 1

Squat jump + squat w/weight

Squat hold lateral steps

SET 2

Alt reverse lunge

30sec jumping lunge 1 leg

30sec jumping lunge 1 leg

SET 3

Donkey kick + fire hydrant 1 leg

Donkey kick + fire hydrant 1 leg

Finisher 30sec 3 Rounds

Lateral steps + 5 squats jacks

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M2b 0918

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

600m Run

600m Row

60 BFSU

500m ski

50 Cal Bike

50 Mt. Climbers

400m Run

400m Row

40 BFSU

300m ski

30 Cal Bike

30 Mt. climbers

200m Run

200m Row

20 BFSU

100m Ski

10 Cal Bike

10 Mt. Climbers

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FIT 0917

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Front Squat

8 x 2

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Min

12/10 Cal Ski

10 Squat Clean (95/63)

12/10 Cal Bike

50 DUBS
Add weight to the cleans every round

M 115-135-165-185

F 83-93-113-123

IF you finish 5 rounds continue with same weight

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FIT 0916

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

4 Rounds of

30 pull-ups (relay)

40 Synchro air squats

50 Burpees (relay)

Buy out: 800m Run together

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Booty 0915

Da Factory Training – Booty Building

Warm-up

Glute activation 30sec on, no rest, only 15sec btw rounds)

Bounce squat lateral raises (r)

Bounce squat lateral raises (l)

Hip thrust

Metcon

Metcon (No Measure)

4ROUNDS EACH SET- 40sec on 10rest, 20sec rest btw rounds

SET 1

Sumo squat with calf raises (1-1-2) and up

Sumo DL + bounce sumo squat

SET 2

Bounce squat jump side to side w/deficit (plate)

Hip thrust and opening legs (feet on plate)

SET 3

DL toes elevated

DB hamstrings curl

Finisher 30sec on -no rest- only 10btw rounds (3 rounds)

Donkey kick position (without knees) kick back (R)

Donkey kick position (without knees) kick back (L)

Donkey kick position (without knees) opening legs

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FIT 0915

Da Factory Training – CrossTraining

Warm-up

Weightlifting

2 Snatch Deadlift +2 Power Snatch + 2 Overhead Squat

Find a heavy Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

10 Power Snatch (75/53)

15 Box jump (24/20)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

10 Thrusters (75/53)

15/12 Cal Row

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M2B 0914

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

5 Rounds of

100 Jump Rope (50 DUBS)

50 Crossing Mt. Climbers (1-2)

into

5 Rounds of

250/200m Row

10/8 Cal Bike

into

5 Rounds of

300/250m Ski

15 Groiners

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FIT 0914

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (AMRAP – Reps)

EMOM x 10 Min

1: 10/8 Cal Bike + Max DUBS

2: Rest
Score are DUBS

Metcon

Metcon (Time)

4 Rounds of:

45 DUBS

30 wall-balls (20/14)

15 T2b/ 30 sit-ups

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FIT 0913

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Metcon (Weight)

EMOM x 8 Min

M1: 8 Good Morning

M2: 10 Barbell Row
Same Weight

Metcon

Metcon (Time)

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

Deadlift (225/173)

1 Rope Climb

200m Run

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