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Daily WODs

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HOME 0119

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (No Measure)

3 Rounds of:

12 Bulgarian Squat + Bounce(R)

12 Bulgarian Squat + Bounce(L)

20 Jumping Lunges

3 Rounds of:

12 Sumo Squat + Sumo Deadlift

12 Sumo Squat Hold + Calf Raises

12 Sumo Squat Bounce

Finisher

3 Rounds (30 sec each/ no rest / 20 sec rest btw rounds)

Wall Sit with weight

wall sit opening legs

Wall sit alt. leg raises

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M2B 0119

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

Circuit Style (1.45 w / 15s rest)

4 Rounds

1: 2x Suicide Sprint + Burpees

2: 8/6 Cal Bike + BFSU

3: 10/8 Cal Ski + Box Jumps

4: 65 DUBS (130 Singles) + Push ups

5: 150m Run + Air Squats

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FIT 0119

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Calories)

in Partners

10 Min Max Cal Bike

Switch every 30 sec

Metcon

Metcon (Time)

40 Back Squats (135/93)

30 Clean n Jerks (135/93)

200 Dubs

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Home 0118

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

25 Hang Power Clean

20 Push Press

15 DB Leg raise + Toe Touch

10 DB High Pull

5 Single DB Burpee + Row (each arm)

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Booty 0118

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

3 ROUNDS (45-15)

Reverse lunge + squat + reverse lunge

Front squat

Hip thrust

3 ROUNDS (45-15)

Sumo squat + sumo squat pulse

Sumo DL

Hip thrust

3 ROUNDS 30sec on no rest (15btw rounds)

Deficit back lunges (R)

Deficit back lunges (L)

Jumping lunges

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FIT 0118

Da Factory Training – CrossTraining

Warm-up

Accessory work

Good Mornings

3 x 10

Adding Weight

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

10 Alt DB Hang Snatches (50/35)

10 T2B

10/8 Cal Ski
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

15/12 Cal Row

15 Deadlift (225/173)

15 DB Leg Raises (50/35)

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FIT 0117

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Thruster

Find a 3 Rep Max

Metcon

Metcon (Time)

30-20-10

Thrusters (95/63)

Cal Bike

Pull Ups

400m Run Every Round

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Booty 0115

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Glutes activation

Lateral steps (2) + bounce squat

Jumping lunges

Hip thrust opening legs

3ROUNDS 40sec On 10sec rest

Lateral step over

Bulgarian split squat (R)

Bulgarian split squat pulse (R)

Bulgarian split squat (L)

Bulgarian split squat pulse (L)

Barbell workout 3 ROUNDS

10 reverse lunge w/pulse (each leg)

15 squat (V)

15 Wide DL

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M2B 0115

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Teams of 3

300m Run Together

(A1 Complete Full Round / A2 Plank Hold / A3 Rest)

9 Rounds of

5 Cal Bike

10 Burpees

15 Leg Raises

300m Run Together

(A1 Complete Full Round / A2 Wall Sit Hold / A3 Rest)

Into 9 Rounds of:

5 Cal Ski

10 Groiners

15 DUBS (30 Singles)

300m Run Together

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FIT 0114

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Shoulder Press

5 x 5

Adding Weight

Metcon

Metcon (Time)

3 Rounds

20 KB Swings (53/35)

15 Wall Balls (20/14)

12 Pull-ups

Right into

3 Rounds

15/12 Cal Ski

10 Wall Balls (20/14)

5 Bar Muscle Ups or 10 Burpee pull-ups

Buy out 100 BFSU

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Home 0113

Da Factory Training – Home WOD

Metcon

Metcon (Time)

Buy in: 75 HRPU

8 Rounds of

10 Weighted Box Dips

10 Thruster

10 DB Plank Row + Tricep Extension (Each Arm)

10 Broad Jump + small hop back

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FIT 0113

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

50 Hang power snatch (75/53)

45 Synchro burpees over the bar

40 Thrusters (75/53)

300 DUBS

40 Thrusters (75/53)

45 Synchro burpees over the bar

50 Hang power snatch (75/53)

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FIT 0112

Da Factory Training – CrossTraining

Warm-up

Weightlifting

1 Push Press + 1 Push Jerk

EMOM x 8 Min

Adding Weight

Metcon

Metcon (Time)

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

Push Jerk (115/83)

T2B
After Rounds 8-5-2 (run and add weight)

Round 8 – 400m Run – 135/93

Round 5 – 200m Run – 155/103

Round 2 – 100m Run – 175/113

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M2B 0112

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

On a Running Clock

0:00 to 12:00

1 Mile Run

AMRAP of 10 Air Squats + 10 HRPU in Remaining Time

12:00 to 13:00 – REST

13:00 to 25:00

1 Mile Row

AMRAP of Burpee Over Rower in Remaining Time

25:00 to 26:00 – REST

26:00 to 38:00

80/65 Cal Bike

AMRAP of 5 V Ups + 5 Single Leg V Ups in Remaining Time

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Booty 0111

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

3 ROUNDS FOR TIME

12 single leg DL + reverse lunge (R)

12 single leg DL + reverse lunge (L)

12 good morning (wide) to squat

3ROUND 40sec On 10sec rest

Cossack squat (R)

Cossack squat (L)

Butterfly hip thrust

FINISHER 3Rounds

5 reps squat w/tempo (5sec down/5sec bounce/5sec up)

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FIT 0111

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Metcon (Weight)

EMOM x 8 Min

1: 3 Back Squats

2: 15 Jumping Squats
Adding Weight

Metcon

Metcon (Time)

40 box jump over (24/20)

20 HSPU

15 cal bike

25 Cal Row

15 cal bike

20 HSPU

40 box jump over (24/20)

Buy out: 800m Run

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HOME 0110

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

AMRAP 10min

10 reverse lunge + lateral arm raises (1-1)(alt. Legs)

10 DB alt. Single arm thrusters (1-1)

10 no push ups burpee to single arm DB snatch (1-1)(alt. Arms)

AMRAP 10min

12 squat to single arm high pull (1-1)

12 burpees broad jump

12 DB Russian twist

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HOME 0110

Da Factory Training – Home WOD

Metcon

Metcon (Time)

Buy in: 75 HRPU

8 Rounds of

10 Weighted Box Dips

10 Thruster

10 DB Plank Row + Tricep Extension (Each Arm)

10 Broad Jump + small hop back

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Booty 0108

Da Factory Training – Booty Building

Warm-up

Warm-up

Metcon

Metcon

()

Metcon (No Measure)

3 ROUNDS 40sec-10sec

Squat w/ lateral steps

Close stance lunge (1leg)

Close stance lunge (1leg)

DL to squat

Barbell workout 3 ROUNDS

12 Heel elevated squat

12 Heel elevated bounce squat

10sec Heel elevated squat hold

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