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Daily WODs

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booty 0728

Da Factory Training – Booty Building

Warm-up

Glute activation

Tabata 2 rounds

Lateral Leg Raise + Squat Jump

Lateral Step + Back Step (R)

Lateral Step + BAck Step (L)

Good Mornings

Metcon

Metcon (No Measure)

4 Rounds (40 sec Work / 10 sec Rest)

Step up + 2 Squat on Top of the box (Squat with DB)

Jumping Squats (with band)

Deficit Reverse Lunge + High knee (R)

Deficit Reverse Lunge + High Knee (L)

Jumping Lunges

4 Rounds (40 sec Work / 10 sec rest)

High Plank Lateral Step + Back Kick (R)

High Plank Lateral Step + Back Kick (L)

Single Leg Stationary Duck Walk (R)

Single Leg Stationary Duck Walk (L)

Deadlift

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FIT 0728

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Snatch + OHS

5 Sets of

3 Snatch + 3 OHS

Adding Weight every Set

Metcon

Metcon (Time)

50/40 Cal Bike

30 Power Snatch (95/63)

50/40 Cal Row

30 OHS (95/63)

50/40 Cal Ski

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M2b 0727

Da Factory Training – Move2Burn

Metcon

Metcon (Time)

100m Run

100 Dubs (200 singles)

200m Run

20 Cal Bike

300m Run

30 Cal ski

400m Run

40 Cal Row

50 Burpee to Target

40 Cal Row

400m run

30 Cal ski

300m Run

20 Cal Bike

200m Run

100 dubs

100m run

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FIT 0727

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Calories)

EMOM x 15 Min

M1: 30 sec Ski

M2: 30 sec Row

M3: 30 sec Bike
Rest 3 Min

Metcon (Time)

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

BMU/ or Burpee Pull-up

Front Squats (115/83)

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FIT 0726

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Power Clean

EMOM x 10Min

2 Power cleans

Increasing weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min

20 Pistols / or 50 Air Squats

10 HSPU / or 30 Push ups

10 Power Cleans (95/63)
Add Weight after every round

M(135/185/225)

F(93/123/153)

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FIT 0723

Da Factory Training – CrossTraining

Warm-up

Weightlifting

1 Squat Clean + 1 Front Squat

EMOM x 8 Min

Adding Weight

Metcon

Metcon (Time)

10 rounds

6 Box Jump (24/20)

4 T2B

2 Squat clean (165/113)

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FIT 07/22

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

300 DUBS

300m Farmer Carry

(53/35)

200 DUBS

200m Farmer Carry

100 DUBS

100m Farmer Carry

Buy out 100 (MM)/90(MF) 80(FF) Cal Bike

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0721

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Glutes activation 30 sec on 5rest-15sec rest btw rounds

3 rounds

Seated in the box opening legs (2 times) + 2 squat jump

Fire hydrant + straight leg raise (1leg)

Fire hydrant + straight leg raise (1leg)

3 ROUNDS OF

(40sec work/10 sec rest)

Lunge + step up + kickback (1leg)

Lunge + step up + kickback (1leg)

Reverse hip thrust 1leg

Reverse hip thrust 1leg

3 ROUNDS OF

(40sec work/ 10 sec rest)

Toes elevated DL w pulse

Single reverse hip thrust (1leg)

Single reverse hip thrust (1leg)

Reverse hip thrust opening legs

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FIT 07/21

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Calories)

Rower

7 Rounds

45 sec Work

1:15 Rest

Metcon

Metcon (3 Rounds for time)

On a Running Clock for 19 Min

0:00-5:00

8/7 Rope climb

Rest 5:00-7:00

7:00-12:00

40 Single Arm Devil Press (50/35)

Rest 12:00-14:00

14:00-19:00

60/50 Cal Bike

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M2B 0720

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (No Measure)

EMOM x 12 Min 45 sec work / 15 sec rest

1: Bike

2: Row

3: Ski

4: Banded Run

Metcon

Metcon (Time)

3 Rounds of:

600m Run

20 plank jump in + plank jack

400m Row

20 HRPU

200m Ski

Metcon (Time)

3 Rounds of:

600m Run

20 plank jump in + plank jack

400m Row

20 HRPU

200m Ski

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FIT 0720

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Push Press

Off the Floor

5 x 5

Adding Weight

Metcon

Metcon (Time)

3 Rounds of

400m Run

30 Wall Balls (20/14)

20 Deadlifts (225/173)

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FIT 0719

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Metcon (AMRAP – Reps)

EMOM x 8 Min

1: 30 sec Max Back Squats (185/133)

2: 30 Sec Max Air Squats

Metcon

Metcon (Time)

30-20-10

Burpee box jump over

Hang Power snatch (75/53)

Buy out: 30/25 cal ski or bike

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Boot y 0717

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Emom 16min DÉFICIT PLATES

Lateral squat + back step (1leg)

Lateral squat + lateral step (1 leg)

DL + reverse lunge

DL + reverse lunge

3Rounds 30yd

Go with swat up + lunge

Back with DB duck walk

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