M2B 01/19

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Partner WOD

3 Rounds of:

300m Run Together

30 Cal Bike

400m Row

40 Synchro Leg Raises

500m Ski

50 Dubs (150 Singles)

HOME 01/19

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

10 Rounds of:

10 Front Squats

10 Hang Clean & Jerk

20 High Knees (1-1)

FIT 01/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

Find 2 Heavy Reps

Metcon

Metcon (Time)

3 Rounds of:

7 Bar Muscle Ups (20 Pull Ups)

20 Box Jumps (24/20)

20 SDHP (#95/63)

Db wod 01/18

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

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

Single arm Devil Press

Cossack Squat (1-1)

Box Dips

After Rd 9-7-5-3-1

12/10 Cal Row

ABS Session

4 rounds – Tabata style

Toe Touches

Scissors

Side Plank (Right)

Side Plank (Left)

HOME 01/18

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

100 Single Jump Rope

30 Deadlifts 30 DB Russian Twist (1-1)

30 Push Ups

100 Single Jump Rope

20 Deadlifts 20 DB Russian Twist (1-1)

20 Push Ups

100 Single Jump Rope

10 Deadlifts 10 DB Russian Twist (1-1)

10 Push Ups

Buy Out: 800m Run

FIT 01/18

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

EMOM x 10 Min

1 C&J – Adding Weight

Metcon

Metcon (Time)

27 – 21 – 15 – 9

Clean & Jerk (#95/63)

Cal Row

KB Swings (#53/35)

M2B 01/16

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Row

20 Mt. Climbers (1-1)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

100m Run

20 Shoulder Taps (1-1)
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Bike

20 Crunches
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Burpees

20 DUBS
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Ski

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

10 Cal Ski

20 Air Squats

FIT 01/16

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

100 DUBS

15 Hang Squats Cleans (#115/83)

15 Pull Ups

15 Cal Bike

100 DUBS

12 Hang Squat Cleans

12 Pull Ups

12 Cal Bike

100 DUBS

10 Hang Squat Cleans

10 Pull Ups

10 Cal Bike

HOME 01/15

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

3 Rounds of:

30 Wall Balls

20 Single Leg Deadlift

10 Devil Lunges

200m Run

FIT 01/15

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5 x 3

Adding Weight

Metcon

Metcon (Time)

10-20-30-40-50

Alternating DB Snatches (#50/35)

15-15-15-15-15

Burpee Box Jump Over (24/20)

HOME 01/14

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

21 – 15 – 9

Squat Cleans

Burpees

Box Jumps

FIT 01/14

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

150m KB Farmer Carry (#53/35)

12 Cal Bike

3 Rope Climbs

12 Cal Ski

Buy Out: 100 BFSU

HOME 01/13

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

5-10-15-20-25

Push Ups

Mt. Climbers x 3

STOH

Single Leg V ups

Buy out: 50 Front squats

DB 01/13

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

20 No weight Russian Twist (1-1)

15 box jump

10 Power Cleans

10 Cal Row

Into 4 Rounds of:

20 DB Russian Twist (1-1)

15 Box Jump over

10 Power Cleans

7 Cal Ski

FIT 01/13

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Rack Lunge

Alternating (1-2)

5 x 10

Same Weight

Metcon

Metcon (Time)

50 DB Box Step up (#50/35 – 24/20′)

50/40 Cal Row

50 Push Press (#75/53)

50/40 Cal Bike

50 Thrusters (#75/53)

Booty 01/13

Da Factory Training – Booty Building

Warm-up

200m Run

Legs and Glutes activation

Metcon

Metcon (No Measure)

3 Rounds of:

40sec ON / 5 sec OFF

(Using a Band, and rest 40 sec between Rounds)

1. Bounce Squat + Lateral Step

2. Bounce Squat + Lateral Step

3. Squat Hold + Reverse Step

4. Jumping Lunges

3 Rounds of

10 Curtsy Lunge + Lunge + Closed Squat (Right)

10 Curtsy Lunge + Lunge + Closed Squat (Left)

15 DB Deadlift

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Hip Thrust

2. Short Hips Thrust

3. Hold at the top

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Sumo Squat + 2 Bounce Sumo Squat

2. Sumo Squat Hold

3. Sumo Deadlift

M2B 01/12

Da Factory Training – Move2Burn

Warm-up

20-15-10

High Knees (1-1)

Butt Kicks (1-1)

Squat Jump

Metcon

Metcon (Time)

200 Single Jump Rope

200m Run

200m Ski

20 Air Squats

20 Single Leg V Ups (1-1)

20 Cal Bike

50 Burpees

20 Cal Bike

20 Single Leg V Ups (1-1)

Air Squats

200m Ski

200m Run

200 Jump Rope

HOME 01/12

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min

10 Clean and Jerk

35 BFSU

50 High Knees (1-1)

FIT 01/12

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Snatch

Every 2 Min x 5 Sets

5 Reps

Adding Weight

Metcon

Metcon (No Measure)

EMOM x 25 Min

Min 1: 50 Dubs (Singles x2)

Min 22: 5 Power Snatch (#115/83)

Min 3: 150m Run

Min 4: 10 OHS (#115/83)

Min 5: Rest

HOME 01/11

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

10 Rounds of:

100m Run

10 Goblet Squat

10 KB Swings

DB 01/11

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

Buy in: 20 Cal Bike or Ski

5 Rounds of

25 DB Step up

15 Burpees

25 BFSU

150m Run

Buy out: 20 Cal Bike or ski (different from buy in)

Core Work

Metcon (No Measure)

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

Crunches

Bicycle Crunches (1-1)