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Daily WODs

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STRENGTH 05/21/19

Da Factory Training – Strength Training

Metcon (Weight)

3 sets:

5 Wall Walks

100m DB Farmers Carry (70/50)

Single Arm Ring Row Hold x 20 reps
*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Muscle Snatch + Vertical Jump with Barbell

(3+3) x 3 sets

Pause Snatch from below knee * + Pause Snatch

(2+1) x 3 sets,

(1+1) x 3

*Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds

Back Squat + Front Squat

(3+2) x 5 sets

DB Bench Press

5,3,1,5,3,1,10.

In between sets, perform 5-10 push ups as fast as you can

(10 if you’re really good at push ups, 5 if you’re not)

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FIT 05/21/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

5-3-3-2-1

Adding Weight

Reps are Unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

Ascending AMRAP in 20 min

( 5-10-15-20-25…)

Hang Power Snatch (#95/63)

Burpees

9 Box Jumps Over every round

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STRENGTH 05/20/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

DB OH Walking Lunge x 20 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each

Strict Press: + Push Press

3 x (2+3)

Push Jerk + Split Jerk

(2+1) x 3 working sets

2 Position Clean + Jerk

(1″ off Floor+ Floor)

5 working sets

Snatch Grip Deadlift

on 2″ Riser

3×3 @ heavy load.

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FIT – 05/20/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

25 STOH (# 115/83)

20 T2B

15 DB Hang Squat Cleans (# 50/35)

10 Devil Presses (# 50/35)

400 m Run

10 Devil Presses

15 DB Hang Squat Cleans

20 T2B

25 STOH

800 m Run

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FIT 05/16/19

Da Factory Training – CrossFit

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (Time)

Randy

75 power snatches (#75/53)
Time cap 10 Min

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

Amrap in 17 min

24 Cal Row

17 KB SDHP (53/35)

10 Pistols (1-2)

3 Rope Climbs

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STRENGTH 05/15/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

Bear Crawl with Bumper Plate on Back x 50ft.

100m DB Farmers Carry (HEAVY)

Hollow Hold DB Bench x 10. In hollow position, do DB bench

Muscle Snatch + Vertical Jump with Barbell

(3+5) x 3 sets

Pause Mid Knee Snatch + Pause Snatch

(Pause at mid knee and pause in receive)

+

(pause in the bottom for 3 seconds)

(2+1) x 2 sets, (1+1) x 3 sets

Back Squat + Front Squat

(3+2) x 5 sets

Seated DB Rotational Press

palms facing you at bottom, palms facing away from you at the top.

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FIT 05/15/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

Find a 1 rep max

Metcon

Metcon (Time)

50 dubs

25 burpees over the bar

5 squat cleans and jerk (135/83)

40 dubs

20 burpees over the bar

4 squat cleans and jerks (165/103)

30 dubs

15 burpees over the bar

3 squat cleans and jerk (185/123)

20 dubs

10 burpees over the bar

2 squat cleans and jerk (205/143)

10 dubs

5 burpees over the bar

1 squat clean and jerk (225/163)

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STRENGTH 05/14/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

Single Arm KB Waiter Hold Step ups x 8 each leg

Resistance Dead Bugs x 10

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each

Jerk Dip + Push Jerk + Jerk Dip+ Jerk

(1+1+1+1) x 4 working sets

Clean

1″ off floor: 5×2.

1 rep going from top down, one rep going from floor.

Snatch Grip Deadlift

2″ Riser: 3×4 @ heavy load.

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FIT 05/14/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Time)

3K Row

in Teams of 3

Each athlete sprints 200m

(5 rounds)

Metcon

Metcon (Time)

3 Rounds of

150m Farmers Carry (70/53)

25 box jumps

15 Cal bike

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FIT 05/13/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Push Press

3-3-2-2-1

Adding weight

Metcon

Metcon (Time)

21-15-9

Deadlift (225/173)

Chest 2 bar pull ups

Vups

200m Run

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Strength 05/13/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

Single Arm KB Deadlift x 14 (7/7)

Single Arm DB Rotational Muscle Clean (5/5) (DB starts on outside of left foot, right arm reaches down and muscle cleans to right shoulder)

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)

Tempo Squat

5×3

(3 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS

(3+2+1)x 3,

(2+1+1) x3

Snatch

3 Singles

Metcon (No Measure)

3 sets:

Weighted Pull Up + Knee Up x 10 (1+1 for ten reps)

Banded Push Ups x 10

Weighted Ab Mat Sit ups x 20

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FIT – 05/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

“Overhead Annie”

50 Double Unders

3 Push Jerk (#185/125)

50 BFSU

3 Push Jerk

40 Double Unders

3 Push Jerk

40 BFSU

3 Push Jerk

30 Double Unders

3 Push Jerk

30 BFSU

3 Push Jerk

20 Double Unders

3 Push Jerk

20 BFSU

3 Push Jerk

10 Double Unders

3 Push Jerk

10 BFSU

3 Push Jerk

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FIT 05/09/19

Da Factory Training – CrossFit

Warm-up

Skill Work

Handstand Push-ups

Metcon

Metcon (Time)

In Teams of 3

2 Rounds of:

70 cal Row (other 2 partners hold plank)

35 Dual arm DB Hang Clean n Jerk (50/35)

70 Cal bike (other 2 partners wall sit)

35 HSPU

70 Synchro lunges (50/35) (All 3 working at a time. 2 partners with DB, one works without DB, switch DB as needed)

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STRENGHT 05/09/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)

Barbell Row

3 sec Pause at the bottom

5×1

POWER CLEAN AND PUSH JERK

4 x (1+1)

Bent Over Row

on 2″ Riser – Heavy Load

3×3

Metcon (No Measure)

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side

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FIT 05/08/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Weight)

EMOM x 30 min

Min 1: 12 Back squats (#135/93)

Min 2: 12 Cal ski

Min 3: 24 Wallballs

Min 4: 24 BFSU

Min 5: Run 150m

Min 6: Rest

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STRENGTH 05/08/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

Single Arm DB Ring Rows x 10 each arm

DB Flies x 10

Hollow Hold x 30 seconds

Muscle Snatch

5-4-3

Pause Snatch

3 sec Pause at the bottom

3-3-2-2-1-1

Back Squat + Front Squat

3 sets – 3+3

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FIT 05/07/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch Complex

1 power snatch + 1 hang power snatch + 2 ohs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

(10-12-14-16…)

Hang Power Snatch (95/63)

Cal bike

T2b
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Min

(10-12-14-16…)

SDHP (95/63)

Cal Bike

Vups

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STRENGTH 05/07/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

60 sec Wall Sit

5 Single Leg Box Jumps (Each leg)

Crossover Symmetry: I, T, Y’s x (7 each)

Push Press

8-6-4-2

In between sets:

50m KB Upside down carry – Each arm

Split Jerk

3-3-2-2-1-1

Snatch Deadlift on 2″ Riser

3 x 3 – Heavy Load

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