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Daily WODs

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STRENGTH 02/21/19

Da Factory Training – Strength Training

Zots Press

3×3

Push Press

3-3-2-2-2-1-1

Behind The Neck Jerk + Jerk

5 working sets of 1+1

10 Steps DB Single Arm Waiter Walking Lunge (each Arm

Russian Twist

3 x 30.

Slow And Controlled

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FIT 02/21/19

Da Factory Training – CrossFit

Warm-up

With Barbell

3 Rounds

10 Deadlift

10 Push Press

10 Good Mornings

10 Back Squats

Core Work

Plank hold

4 sets of :

1 Min Plank Hold + 30 Sec Side Plank Hold( each side)

Metcon

Metcon (Time)

3 ROUNDS OF:

24 Deadlift (115/83)

12 Hang Power Clean (115/83)

12 STOH (115/83)

12 Cal Bike

24 Weighted Leg lifts (45/25)

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FIT 02/20/19

Da Factory Training – CrossFit

Warm-up

2 ROUNDS OF

30 Jumping Jacks

10 Power Cleans

10 SDHP

10 Air Squats

Weightlifting

3 Power Cleans + 1 Hang Squat Clean

MAX IT OUT

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

150m Run

20 Wallballs (20/14)

20 SDHP (75/53)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

150 M RUN

15 WallBalls (20/14)

15 SDHP (95/63)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

150m Run

10 Wallballs (20/14)

10 SDHP (115/83)

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STRENGTH 02/20/19

Da Factory Training – Strength Training

Hang Power Snatch + Hang Snatch

3 x (2+1)

3 x (1+1)

Power Clean from Below Knee + Push Jerk + Behind the Neck Jerk

4 x (1+1+1)

Low Bar Squat

5-3-1

5-3-1

10-8

In between sets: 10 single leg DB Deadlifts (each leg)

10 Seated Single Arm DB Press (each arm)

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FIT 02/19/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

100 m run

20 Shoulder Taps

20 Mountain Climbers

2 Inch Worm

Weightlifting

Push Jerk

5×7 @70%

Metcon

Metcon (Time)

TEAMS OF 3

300 DUBS

100 KB SWINGS (53/35)

100 CAL ROW

100 HSPU

100 CAL BIKE

100 BFSU WITH MEDBALL (14/10)

300 DUBS
P1 WORKS

P2 HOLDS KB

P3 HOLDS MEDBALL

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STRENGTH 02/19/19

Da Factory Training – Strength Training

Push Press

5×2

Push Jerk

Work up to a heavy single

Clean Pull + Power Clean + Clean Pull + Clean

5 Working Sets

(1+1+1+1)

Clean Pulls with pause at mid knee

2 sec pause.

4×3

Heavy but keep good speed

Metcon (No Measure)

3 Sets of:

20 KB Goblet Hold Step Ups

20 KB Side Bends (each side)

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FIT 02/18/19

Da Factory Training – CrossFit

Warm-up

2 rounds of

12 Squat Clean (BB)

12 Broad Jump

12 Push Ups

12 Straight Leg Sit Ups

Weightlifting

Front Squat

5-5-5-5-5

Adding Weight

Metcon

Metcon (Time)

21 Alt DB Snatches (50/35)

18 T2B

15 Squat Clean (135/93)

12 Burpee Box Jump Over (24/20)

9 C2B Pull Up

400m Run

9 C2B Pull Up

12 Burpee Box Jump Over

15 Squat Clean

18 T2B

21 Alt DB Snatches

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STRENGTH 02/18/19

Da Factory Training – Strength Training

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press

3 x (5+5)

Snatch Push Press + Pause OHS + OHS

5 x (3+1+1)

Snatch Lift off to 1″ off ground and hold for three seconds + Snatch

5 s (1+1)

5 TALL box jumps in between sets

Pause Front Squat + 1 1/4 Front Squat + Front Squat

5 x (1+1+1)

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FIT 02/16/19

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascendin AMRAP in 20 Min

10-13-16-19-22…

KB Snatches (1-2) (53/35)

Burpee Plate

KB SDHP (53/35)

30 Dubs OR 90 Singles

Goblet Squats (53/35)

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FIT 02/15/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

10 PVC Good Morning

10 PVC push press

10 Jumping Jacks

10 Lunges to Toy Soldier

Deadlift

4-4-4-4-4

Increasing weight

Metcon (Time)

5 Rounds of

20 Cal Row

12 DB Push Press (50/35)

12 DB Front Rack Lunges (50 / 35)

12 Deadlifts (225 / 173)

12 Bar Hops (1-1)

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FIT 02/14/19

Da Factory Training – CrossFit

Warm-up

2 Rounds

10 PVC Pass through

10 PVC Power Snatches

10 Air Squats

Skill Work

Rope Climb

Advanced: Legless

Metcon

Metcon (Time)

Partner WOD

800m Run Together

6 Rope Climbs

25 Power Snatches (115/83)

50 Back Squats (115/83)

400m Run Together

50 Back Squats (115/83)

25 Power Snatches (115/83)

6 Rope Climbs

800 m Run Together

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STRENGHT 02/14/19

Da Factory Training – Strength Training

Zots Press

3X4

Pause Snatch Balance + OHS+ Snatch Balance

5 X (1+1+1)

JERK

Off the blocks or Rack.

3-3-2-2-1-1-1

*Build to a heavy rep

Metcon (Weight)

3 sets:

10 DB Bulgarian Split Squats ( each leg)

25 Russian Twists (Slow and Controlled)

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FIT 02/13/19

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Weightlifting

Clean and Jerk

DRILLS

Metcon

Metcon (Weight)

On a Running Clock

EMOM

From minute 0:00-5:00

4 Clean and Jerks (155/103)

From minute 5:00-10:00

13/10 Cal Row

From minute 10:00-15:00

10/8 Cal Bike

From minute 15:00-20:00

10/7 Cal Ski

From minute 20:00-25:00

15 Wallballs (20/14)

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STRENGTH 02/13/19

Da Factory Training – Strength Training

Snatch Push Press

3 x 5

Snatch deadlift to 1 inch off floor + Snatch Deadlift To Mid Knee+ snatch

5 x (1+1+1)

Place bar back down after each rep.

Pause Back Squat + Back Squat

5 x (2+1)

3 Sec Pause at bottom.

In between Sets:

30 sec deadbug holds + 45 sec hand stand hold.

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FIT 02/12/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 min

10 hang power clean

10 broad jump

10 shoulder taps

Weightlifting

Power Clean

EMOM x 7 MIn

3 Reps + 15 HRPU

Add Weight every other round!

(Work with a Partner)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

10 Hang Power Cleans (135/93)

50 Dubs
Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 min

14 Cal bike

14 Pull ups

14 Box Jumps (24/20)

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STRENGTH 02/12/19

Da Factory Training – Strength Training

Push Press

5-4-3-2-1

Push Jerk

4 X 2

Clean Deadlift + Power Clean From Below The Knee + Dip + Jerk

5 X (1+1+1+1)

Clean Pull

With 2 sec Pause at Mid Knee.

3×3

Clean Pull

No Pause

Metcon (No Measure)

3 Sets of:

10 Goblet Step Ups (each leg)

10 Strict Toes to bar

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FIT 02/11/19

Da Factory Training – CrossFit

Warm-up

3 rounds of:

10 Jumping Jacks

10 front squats

10 push jerk

10 plank to squat

Weightlifting

Push Jerk

4×9 @60%

Metcon

Metcon (Time)

Buy in 800m Run + 30 V-Ups

21-18-15-12-9-6-3

Thrusters (95/63)

Burpees over the bar

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STRENGTH 02/11/19

Da Factory Training – Strength Training

High Hang Muscle Snatch + Muscle Snatch+ Snatch Grip Behind The Neck Press

5 x (3+3+5)

High Hang Jump And Shrug + High Hang Power Snatch to 4″ + High Hang Snatch

3 SETS

3 x (1+1+1)

Power Snatch+OHS

Start Position on the Snatch: 1″ off the floor

3 x (2+1)

Snatch

Start Position: 1″ off the floor

3 x 2

3 x 1

In The Hole Front Squat

3 x 3

Front Squat

3 x 3

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FIT 02/09/19

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

PARTNER WOD

3 Rounds

30 Pull ups / Partner holds on bar

30 Clean and Jerk (115/83)

30 Burpees over Partner

30 Cal bike

30 Dubs EACH PARTNER or 90 singles

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STRENGTH 02/08/19

Da Factory Training – Strength Training

Muscle Snatch

Work up to a Heavy single

Snatch

Work up to a Heavy single

Clean and Jerk

Work up to a Heavy single

Front Squat

Work up to a heavy single in five sets or less

Read More
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