Booty 02/24

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

EMOM (40s work/ 20s rest)

20 sec Jumping squats at the begining of each station

STATION 1

1- KB Deadlift

2- KB SWING W/ band

3- Hamstrings curl w/band

STATION 2

1- Glute bridge hold + leg raise and opening

2- Glute bridge + leg raise and opening

3- Glute bridge and legs opening

STATION 3

1- Sumo squat + Sumo DL

2- Squats with lateral steps (2) + High Knees

3- Squat Hold

STATION 4

1- Lunge pulse + back kick (left)

2- Lunge pulse + back kick (right)

3- 2 Plank Jacks + back kick (alternating legs)

Db wod 02/24

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

21 – 18 – 15 – 12

Cal Ski

Single arm thruster (1-1)

DB Russian Twist (1-1)

Power Clean

ABS Session

3 Rounds of:

25 Leg Raises

25 Toe touches

Fit 02/24

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

5×5 adding weight

Metcon

Metcon (No Measure)

EMOM x 8 Min

Min 1: 4 Power clean (155/103)

Min 2: 15 Burpee over the bar

Rest 2 Min

EMOM x 8 Min

Min 1: 4 Front Squat (155/103)

Min 2: 50 Dubs

M2B 02/23

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (No Measure)

EMOM x 8:

Min1: 15 Burpees

Min 2: 25 Sec Bike Sprint

Metcon

Metcon (Time)

800m Row

600m ski

400m Run

200 Jump Rope

100 Mt Climbers (1-2)

50 No push up Burpee

100 Mt. Climbers

200 Jump Rope

400m Run

600m Ski

8000m Row

HOME 02/23

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

3 rounds

20 reverse lunges

18. Burpees

20 db step up

FIT 02/23

Da Factory Training – CrossFit

Warm-up

Weightlifting

2 Push Jerk + 1 Split Jerk

Find a Heavy Set

Metcon

Metcon (Time)

5 Rounds of:

200m Run

12 STOH (#115/83)

200m Run

12 Box Jump Over (24/20)

Fit 02/22

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

4 x 5

Adding Weight

Metcon

Metcon (Time)

On a Running Clock

0:00-8:00

21-15-9

Cal ski

Pull-ups

Rest 8:00-10:00

10:00-18:00

21-15-9

Cal bike

Thrusters (95/63)

HOME 02/22

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Min

50 DUBS

25 Goblet Squat

25 Shoulder Taps

15 Push Ups

DB WOD 02/22

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (Time)

20/16 cal Bike each round

45 – 30 – 15

Cossack Squat (1-2)

Hang clean and Jerk

Crunches

Core Work

3 Rounds of:

30 Sec Side Plank Hold (Each side)

30 Sec Glute bridge hold

Fit 02/20

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

1 mile run

27 Push Jerks (135/93)

27 BFSU

800 m run

21 push jerks

21 BFSU

400 m Run

15 push jerks

15 BFSU

200m run

9 push jerks

9 BFSU

M2B 02/20

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

300m Run

50 Dubs (singles x2)

100 Leg Raises

4 Rounds of:

250m Row

12 Burpees

100 Air Squats

4 Rounds of:

200m Ski

10 Cal Bike

HOME 02/19

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

30 box jumps

30 wallballs

60 deadlifts

60 HRPU

90 BFSU

60 HRPU

60 deadlifts

30 wallballs

30 box jumps

Fit 02/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

2 Deadlift + 3 Power Clean + 2 Front Squay

Find a Heavy Complex

in 9 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Min

50 DU (Singles x3)

7 Power Clean (#135/93)

7 HSPU

HOME 02/18

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (No Measure)

Emom x 18

Min 1: 30 plank rows

Min 2: 20 snatches

Min 3: 100m sprint

Fit 02/18

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of

400m Run

20/16 Cal Bike

2 Rope Climb

Booty 02/17

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

3 Rounds (15 min)

10 Curtsy Lunge Step Ups (each leg)

10 Bulgarian split squats w/pulse (each leg)

20 Heels elevated goblet squats

20sec hels elevated goblet squats hold

EMOM 12 MIN 40sec on, 20sec off

1 Single leg DL + reverse lunge

2 Single leg DL + reverse lunge

3 DB Sumo squats w/ pulse

4 Squat hold with hip abduction

Sally song – Reverse hip thrust

Open legs when up

HOME 02/17

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

3 rounds

800m Run

20 thrusters

40 Russian twist (no weight)

30 dubs

DB WOD 02/17

Da Factory Training – DB Workout

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min

Buy in: 25/20 Cal Ski

20 Snatches (1-2)

10/8 cal bike

10 burpees
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min

Buy in: 25/20 Cal Ski

20 Goblet Squats

12 Strict Press

10 hang power clean

Core Work

3 Rounds of:

1 Min Plank Hold (weighted)

30 sec Hollow Hold (weighted)

FIT 02/17

Da Factory Training – CrossFit

Warm-up

Weightlifting

Good Morning

5 x 8

Same weight

Metcon

Metcon (No Measure)

Every 4 min x 5 sets

20 Wall Ball (#20/14)

10 Deadlift (#225/173)

14/12 Cal Row

Home 2/16

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap x 21 min

40 hang squat clean

20 kB swings

10 devil press

M2B 02/16

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

Circuit Style Wod (3 Rounds)

1’40 work / 20s rest

1: Burpees

2: 150m run

3: 8/6 Cal Bike – Flutter kicks remaining time

4: 10/8 Cal Ski – Air squat Remaining time

5: 12/10 Cal Row – Shoulder Taps