CrossTraining – Mon, Nov 28
Da Factory Training – CrossTraining
Warm-up
Weightlifting
Clean and Jerk
Find a 4 rep max
Metcon
Metcon (Time)
3-5-7-9-11
Clean and Jerk (155/105)
Each round complete:
10 T2B
10/8 Cal Bike
Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
Find a 4 rep max
3-5-7-9-11
Clean and Jerk (155/105)
Each round complete:
10 T2B
10/8 Cal Bike
50 DUBS each Round
20-16-12-8
Alt. Single Arm Devil Press 50/35
DB Russian Twist (1-2)
5 Bear Complex Each Round 115/83
Bear Complex:
1 Power Clean
1 Front Squat
1 STOH
1 Back Squat
1 STOH
3 Rounds of:
600m Run
40 Lateral Mt. Climbers (1-1)
20 Burpee Broad Jump
20/16 Cal Bike
400/350m Ski
60 BFSU
2 sets
4 min to complete each parl
Part A)
100 mts farmer carry
20 box jump over 24/20
Part B) every 4 min
7 bar muscle ups / 20 pull-ups
20 wall-balls 20/14
Part C
200m Run
10 burpees
20/16 cal bike
complete all parts and repeat
Read MoreTeams of 4
120 Hang Power Clean (115/83)
90 Cal Row
* at the same time.. 1 bar – 1 Row – 1 Run (100m) 1 Rest
400m Run Together
100 Synchro Burpees (3 W / 1 Rest)
100 Cal Bike
400m Run Together
120 STOH (115/83)
90 Cal Ski
* at the same time.. 1 bar – 1 Ski – 1 Run (100m) 1 Rest
800m Run
10 Leg Raises
10/8 Cal Bike
10/8 Cal Ski
10/8 Cal Row
10 Burpees
600m Run
10 Leg Raises
10/8 Cal Bike
10/8 Cal Ski
10/8 Cal Row
10 Burpees
400m Run
10 Leg Raises
10/8 Cal Bike
10/8 Cal Ski
10/8 Cal Row
10 Burpees
200m Run
10 Leg Raises
10/8 Cal Bike
10/8 Cal Ski
10/8 Cal Row
10 Burpees
Circuit Style (1.45 w / 15s rest)
4 Rounds
1: 70 MT. Climbers (1-1) + Burpees
2: 12/10 Cal Bike + BFSU
3: 15/12 Cal Ski + single leg v ups
4: 100 Jump Rope + HRPU
5: 150m Run + Air Squats
In teams of 3
3 rounds
1 min max effort (each member)
2 min off
AMRAP in 19 Min
16 Deadlift
12 T2B
16/14 Cal Ski
40 BFSU
Adding weight every Round
Males 135/185/205/225/275
Females 95/135/165/185/205
4 ROUNDS
10 static reverse pulse lunge (each leg)
10 sumo squat to regular squat (1-1)
10 banded kick backs (each leg)
3 ROUNDS
12 bulgarian split squat (focus glute)(each leg)
15 butterfly hip thrust
15 RDL
FINISHER
SALLY SONG WALLSIT OPENING LEGS
4 Rounds of:
300m Run
10 Push Press (135/95)
50 DUBS
10 Front Squats (135/95)
EMOM x 8 Min
1-20 sec hand stand hold
2-20 sec L sit hold/ knees to chest hold
3-20 sec max HSPU
4-20 sec max rope climbs
40 Alt DB snatches (50/35)
15 HSPU
3 Rope climbs
30 Alt DB snatches (50/35)
15 HSPU
3 Rope climbs
20 Alt DB snatches (50/35)
15 HSPU
3 Rope climbs
AMRAP in 15 Min
12/10 Cal Bike
300m Run
12 Mt. Climber + Sh. Taps
300m Row
Rest 2 Min
AMRAP in 15 Min
15/12 Cal Ski
15 Burpee Broad Jump
150 Jump Rope
15 HRPU
PARTNER WOD
Buy in: 800m Run Together
7 Rounds of
10 Clusters (Switch at 5) (95/63)
20 Synchro Leg Raises
10 Burpee over Partner (switch at 5)
20 Front Rack Lunges (1-2) (switch at 10) (95/63)
EMOM x 8 Min
1 Power Snatch + 1 OHS
4 Rounds of
150m Run
5 Hang Power Snatch (115/83)
12/10 Cal Bike
10 Ring Dips
6 Rounds of
50m Run (Sprint)
Ascending Amrap in 18 Min
6-9-12-15-18-21…
KB Swings (53/35)
Goblet Squat (53/35)
Push Ups
Every 3 Min Starting on Zero – 7 Burpees
Read More800m Run
10 burpees
10 cal bike
1 min rest
600m Run
8 burpees
8 cal bike
1 min rest
400m Run
6 burpees
6 cal bike
Into 4 rounds of
200m Ski
20 leg raises
20 toe touches
20 lateral Hops over parallette
3 sets adding weigh
10 reps reverse grip (hold 1 sec x rep)
Then,
10 reps regular grip (hold 1 sec x rep)
3 Rounds
400 Run
5 Bar Muscle Ups
35 V-Ups
400/350 m Ski
5 Man Makers (50/35)
4 ROUNDS
10 single leg DL to reverse lunge (each leg)
12 sumo squat(weighted) + 10 bounce (no weight)
12 walking out to hip thrust (1-2)
4 ROUNDS
10 step up to close squat (each leg) (1-1)
15 sumo DL
20 low plank kick backs (1-2)
15 tempo goblet squat ( 2sec down)
5 x 3
Adding Weight
On a Running Clock for 18 Min
0:00-8:00
3 Rounds
12 Burpee box jump over (24/20)
20 Wall-balls (20/14)
Rest 8:00-10:00
10:00-18:00
3 Rounds
15/12 Cal Bike
15 Push Jerks (135/93)
EMOM x 6 Min
1 Complex – Adding Weight
BUY-IN: 100 DUBS
9-12-15-12-9
Cal Row
Pull-Ups
3-4-5-4-3
Squat Cleans (185/135)
BUY-OUT:100 DUBS
3 Rounds of:
25 Wall Balls (20/14)
20 Medball situps (20/14)
150m Run with medball (20/14)
2 Rounds of
15 Clean and Jerk (115/83)
10 burpees
5 C2B pull ups
3 Round of
10 Lateral Hops over bar (1-2)
5 SDHP (115/83)