FIT 0527

Da Factory Training – CrossTraining

Warm-up

Weightlifting

`: Back Squat

Find 1 Rep Max

Metcon

Metcon (No Measure)

EMOM x 25 Min

Min 1: 15 to 18 sit-ups

Min 2: 15 to 18 / 12 to 15 Cal Row

Min 3: 18 to 22 KB Swing (53/35)

Min 4: 12 to 15 Thrusters (75/53)

Min 5: Rest

Home

Da Factory Training – Home WOD

Metcon

Metcon (Time)

24-21-18-15-12

Alt Hang Snatch (1-2)

Overhead Sit up (1 DB)

Jump Over Object

7 Man Maker Each Round

FIT 0526

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Murph Prep

Buy in: 1 Mile Run

into 5 Rounds of:

10 Pull Ups

20 Push ups

30 Air Squats

Buy out: 800m Run

Home 0525

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

4 Rounds of / 30s on-5s off

Single Leg Deadlift (R)

Reverse Lunge + Pulse (R)

Single Leg Deadlift (L)

Reverse Lunge + Pulse (L)

4 Rounds of / 30s on-5s off

Squat Hold

Closed Leg Squat

Squat Jacks

M2B 0525

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min

300m Run

30 BFSU

300m Ski

30 Crossing Mt. Climber

Rest 2 Min

AMRAP in 18 Min

10/8 Cal Bike

10 Push up to Shoulder Tap

10 Burpee To Target

10 Crunch to V Up

FIT 0525

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Snatch Complex

1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

8 Snatches (75/53)

12 Burpees over the bar

16 V-Ups
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

6 Snatches (95/63)

10 Burpees over the bar

14 V-Ups
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

4 Snatches (115/83)

8 Burpees over the bar

12 V-Ups

Home

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

EMOM x 20

20 Lateral Hops (1-1)

25 db swing

30 single leg v ups

35 plank jacks

Booty

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

AMRAP 10min

12 alt single leg DL (1-1)

10 reverse pulse lunges (each leg)

15 reverse hip thrust

AMRAP 10min

12 close squat to lunge (adelante) (1-1)

12 sumo squats

12 sumo DL

Finisher sally song with wall sit opening legs

FIT 0524

Da Factory Training – CrossTraining

Warm-up

Skill Work

Handstand Push-ups

Metcon

Metcon (Time)

5 Rounds of:

10 Single arm DB Push press (Each Arm) (50/35)

10/8 cal bike

10 HSPU

Buy out

200 DUBS

Home 0523

Da Factory Training – Home WOD

Metcon

Metcon (Time)

Buy in: 50 Push ups

8 Rounds of:

10 Alt. Single Arm Thruster

5 Devil Press

10 Weighted Sit Ups

FIT 0523

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Power Clean + Front Squat

EMOM x 7 Min

1 Power Celan + 1 Front Squat

Metcon

Metcon (Time)

400m Run

40 Medball squats (20/14)

15 Power Clean (135/93)

40 Pull-ups

15 Power Clean (135/93)

40 medball squats (20/14)

400m Run

Booty

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Set 1- 40-10 3 ROUNDS

Squat to reverse lunge (1leg) 20sec / 20sec

Single leg DL (1leg)

Single leg DL (1leg)

Goblet squat (V)

Set 2- 3 ROUNDS (with band)

10 squat lateral steps (1-1)

20sec squat jacks

12 close squat

20sec squat hold opening legs

FIT 0521

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 25 Min

6-9-12-15-18-21…

Alt DB Snatch (50/35)

Cal Bike

T2B

DB Step Up (24/20 – 50/35)

M2B 0521

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Buy in: 1 Mile Run

3 Rounds of

15/12 Cal Bike

15 V Ups

into 3 Rounds of

15/12 Cal Ski

15 Crossing Mt. Climbers (1-1)

into 3 Rounds of

15/12 Cal Row

15 Double push up burpee

Buy out: 800m Run

Home 520

Da Factory Training – Home WOD

Metcon

Metcon (Time)

6-8-10-12-10-8-6

Overhead Lunge (1-1) 1 DB

Push up + Mt Climber (1-1)

Single Leg DB Step up (Each Leg)

Broad Jump + small hops back

Single Arm Thruster (each arm)

FIT 0520

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Hang Clean

EMOM x 7 Min

2 Hang Clean

Adding Weight

Metcon

Metcon (Time)

20-18-16-14-12-10

Hang Clean

Pistols (or Goblet Squat 53/35)

* Cal Row(Rounds 1-3 -5 / 20-16-12)

* Run (Rounds 2-4-6 / 600m – 400m – 200m)

519

Da Factory Training – Home WOD

Metcon

Metcon (Time)

5 Rounds of:

25 Hang Power Clean

20 single arm Push Press (10 each arm)

15 DB Leg raise

10 Sumo deadlift high pull

FIT 0519

Da Factory Training – CrossTraining

Warm-up

Skill Work

Handstand Walk

Metcon

Metcon (Time)

Teams of 3

2 Rounds of:

300 DUBS

150 Push-ups

100/90/80 Cal ski

75 HSPU

300 FT Sled push (135/90)

H 518

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

EMOM x 15 Min (45 sec W / 15 sec R)

1: Squat + Reverse Lunge (R)

2: Squat + Reverse Lunge (L)

3: Bounce Squat + Bounce Lunge

4: Squat Hold

5: Lunge Hold (20 sec each leg)

EMOM x 15 Min (45 sec W / 15 sec R)

1: Single Leg deadlift (R)

2: Single Leg deadlift (L)

3: Good Morning

4: Glute Bridge

5: Glute Bridge Hold

M2B 0518

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

40-30-20

Cal Row

Leg Raises

20-15-10

Cal Ski

No push up Burpees

600m Run Each Round

FIT 0518

Da Factory Training – CrossTraining

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (2 Rounds for time)

On a Running clock

0:00 – 8:00

3 Rounds of

100m Farmer Carry (53/35)

15/12 Cal Bike

8:00 – 10:00 REST

10:00 – 18:00

3 Rounds of:

2 Rope Climbs

15 Burpee box jump over (24/20)