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Daily WODs

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FIT 01/18/19

Da Factory Training – CrossFit

Warm-up

400 m Run

then… 3 Rounds

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Good Mornings

Weightlifting

Hang Squat Clean

Type the details of the weightlifting
5-3-2-2-1

Find a Heavy Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

10 Deadlifts (225/173)

40yd Burpee Broad Jump

10 T2B

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap

21 Wallballs (20/14)

15 Cal BIke

9 Cal Ski

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STRENGTH 01/17/19

Da Factory Training – Strength Training

Zots Press

3X4

Pause Snatch Balance + OHS+ Snatch Balance

5 x (1+1+1)

JERK

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

DB BULGARIAN SPLIT SQUATS

3 X 10 EACH LEG

Russian Twist

3 X 25.

Slow and Controlled

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FIT 01/17/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 4 min

5 Cal Bike

10 Push Jerks

10 HRPU

Skill Work

Handstand / HSPU / Handstand Walk

Metcon

Metcon (Time)

3 Rounds of

15 Push Jerks (135/93)

20/15 Cal Row

15 Burpees over the Bar

15 Ring Rows

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STRENGTH 01/15/19

Da Factory Training – Strength Training

Push Press

4X4

Push Jerk

3X3

Clean Pull + Power Clean + Dip + Pause Split Jerk

pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3

Clean Pull

2 SEC PAUSE AT MID KNEE

4X4

Back Rack Lunge

3X20

25 Weighted Sit-ups in between sets

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FIT 01/15/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 4 min

20 Jumping Jacks

10 Broad Jumps

10 Power Cleans

10 Push Press

Weightlifting

Push Press

2-2-2-2-2

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 20 min

10-12-14-16-18…

Power Cleans (155/103)

200m Run

Box Jumps Over (24/20)

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FIT 01/14/19

Da Factory Training – CrossFit

Warm-up

400m Run

Then.. 2 Rounds of

10 Rev Lunges into Toy Soldiers

10 Shoulder Taps

10 Mt Climbers

10 Windmills

Conditioning

Metcon (Time)

5 rounds

250m row sprints

In teams relay style

Metcon

Metcon (Time)

Teams of 3

6 Rounds of

27 Cal bike

21 HRPU (P2 and P3 hold plank)

15 Front Rack Lunges (1-1) (95/63)

3 rope climbs

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STRENGTH 01/14/19

Da Factory Training – Strength Training

Muscle Snatch + Snatch Grip Behind The Neck Press

5X (5+5)

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

(1+1)x3x3

Power Snatch from Mid Knee + OHS

3 sets of

3 x(1+1)

Snatch from Mid Knee

4×2

In The Hole Front Squat

5×3.

On the last rep, have a 10 second descent when re racking the weight.

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FIT 01/11/19

Da Factory Training – CrossFit

Warm-up

2 rounds of

20 Jumping Jacks

10 Front Squats (Barbell)

10 Push Press (Barbell)

20 Toy Soldiers

Weightlifting

Push Jerk

3-3-3-3-3

Adding weight

Metcon

Metcon (Time)

Buy in 100 BFSU

21 Thrusters (95/63)

800m run

15 thrusters (115/83)

400m run

9 thrusters (135/93)

200m run

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STRENGTH 01/10/19

Da Factory Training – Strength Training

Zots Press

4X3

pause snatch balance

5 x 3

3 sec pause at the bottom

JERK

from Rack or Blocks

3×3

2×2

3×1

Build to a heavy rep.

Sumo Deadlift

3×10

Strict toes to bar

1 x 25

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FIT 01/10/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

10 Cal bike

20 Mountain climbers

10 SDHP

20 sec Handstand hold

Skill Work

Pull ups

Bar Muscle Up

Ring Muscle up

Metcon

Metcon (Weight)

EMOM – 16 min

Min 1: 15/12 Cal Row

Min 2: 6 Ring/Bar Muscle ups/C2B Pull ups (Remainder time plank position)

Min 3: 15 SDHP (95/63)

Min 4: 10 HSPU (Remainder time Wall sit)
Rest 3 Min then…

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

10 Cal Row

20 Leg lifts

40 Dubs

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STRENGTH 01/09/19

Da Factory Training – Strength Training

Snatch deadlift to mid knee + snatch

5 x (2+1)

Clean deadlift to mid knee + clean + jerk

4 x (1+1+1)

Box Squats

5-3-1-5-3-1-10-10

In between sets do: 30 sec deadbug hold

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FIT 01/09/19

Da Factory Training – CrossFit

Warm-up

Dynamic

Conditioning

6 rounds of:

100m suicide runs

Rest 20 sec in between

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

AMRAP in 30 min

50 Wallballs (20/14)

40 Burpees

30 Cal Bike

20 Cal Ski

10 pistols (1-1)

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FIT 01/08/19

Da Factory Training – CrossFit

Warm-up

16-12-8

PVC Pass Through

PVC Around the World (switch side at half)

PVC Snatch Grip Press

PVC Muscle Snatch

Weightlifting

Snatch

3-3-3-3-3

Any style (Squat/Power)

Adding weight every set

Metcon

Metcon (Time)

21-15-9-15-21

Power Snatch (95/63)

Kb Swings (53/35)
500m ROW after rounds of 21, 9, 21

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STRENGTH 01/07/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 sets:

5 Muscle Snatch

5 High Hang Jump And Shrug

Metcon (No Measure)

2 Sets of:

3 x (1+1) High Hang Power Snatch to 2″ squat + OHS:
*one power snatch, one OHS, three times for two sets. Do not stand after you receive the power snatch. Pause and then immediately go down into your OHS.

Metcon (No Measure)

2 Sets of:

2 x x (1+1) High Hang Power Snatch to 6″ (parallel)+ OHS

High-Hang Snatch

3 x 3

Pause Position Front Squat

full

parallel

1 inch below parallel

quarter squat

full
go down into a full squat, come back up to parallel, lower yourself down to right below parallel, go back up to a quarter squat, go back down and finish with a full squat. These will be light!

Front Squat

3×3

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FIT 01/07/19

Da Factory Training – CrossFit

Warm-up

50 Jumping jacks

40 Air Squats

30 Shoulder Taps

20 Box Step ups

10 Burpees

Weightlifting

Back Squat

4×9 @ 60% of 1RM

Metcon

Metcon (Time)

4 rounds of

2 Complexes (135/93)

200m run

10 weighted step ups (50/35)
Complex:

3 Power Cleans + 3 jerks + 3 front squats

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