STRENGTH 01/18/19
Da Factory Training – Strength Training
Snatch
Work up to a heavy single for the day
Clean and Jerk
Work up to a heavy single for the day
Front Squat
Work up to a heavy single for the day
Read MoreCall today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
Work up to a heavy single for the day
Work up to a heavy single for the day
Work up to a heavy single for the day
Read More400 m Run
then… 3 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Good Mornings
Type the details of the weightlifting
5-3-2-2-1
Find a Heavy Rep
12 min Amrap
10 Deadlifts (225/173)
40yd Burpee Broad Jump
10 T2B
8 Min Amrap
21 Wallballs (20/14)
15 Cal BIke
9 Cal Ski
3X4
5 x (1+1+1)
3-3-2-2-1-1-1
3 X 10 EACH LEG
3 X 25.
Slow and Controlled
AMRAP in 4 min
5 Cal Bike
10 Push Jerks
10 HRPU
Handstand / HSPU / Handstand Walk
3 Rounds of
15 Push Jerks (135/93)
20/15 Cal Row
15 Burpees over the Bar
15 Ring Rows
Dynamic
5×7 @70%
Buy in: 800m Run
50-40-30-20-10
KB Swings (53/35)
Dubs
BFSU
4X4
3X3
pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3
2 SEC PAUSE AT MID KNEE
4X4
3X20
25 Weighted Sit-ups in between sets
Read MoreAMRAP in 4 min
20 Jumping Jacks
10 Broad Jumps
10 Power Cleans
10 Push Press
2-2-2-2-2
Amrap in 20 min
10-12-14-16-18…
Power Cleans (155/103)
200m Run
Box Jumps Over (24/20)
400m Run
Then.. 2 Rounds of
10 Rev Lunges into Toy Soldiers
10 Shoulder Taps
10 Mt Climbers
10 Windmills
5 rounds
250m row sprints
In teams relay style
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
5X (5+5)
(1+1)x3x3
3 sets of
3 x(1+1)
4×2
5×3.
On the last rep, have a 10 second descent when re racking the weight.
400m Run
Then.. 2 Rounds of
10 Rev Lunges into Toy Soldiers
10 Shoulder Taps
10 Mt Climbers
10 Windmills
Dynamic
Buy in 200 Dubs RTG
10-9-8-7-6-5-4-3-2-1
Clean N Jerk (135/93)
Burpee Box Jumps Over
Build a heavy single for the day
Build to a heavy single for the day
3×10
Read More2 rounds of
20 Jumping Jacks
10 Front Squats (Barbell)
10 Push Press (Barbell)
20 Toy Soldiers
3-3-3-3-3
Adding weight
Buy in 100 BFSU
21 Thrusters (95/63)
800m run
15 thrusters (115/83)
400m run
9 thrusters (135/93)
200m run
4X3
5 x 3
3 sec pause at the bottom
from Rack or Blocks
3×3
2×2
3×1
Build to a heavy rep.
3×10
1 x 25
Read MoreAMRAP in 5 Min
10 Cal bike
20 Mountain climbers
10 SDHP
20 sec Handstand hold
Pull ups
Bar Muscle Up
Ring Muscle up
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…
AMRAP in 10 Min
10 Cal Row
20 Leg lifts
40 Dubs
5 x (2+1)
4 x (1+1+1)
5-3-1-5-3-1-10-10
In between sets do: 30 sec deadbug hold
Read MoreDynamic
6 rounds of:
100m suicide runs
Rest 20 sec in between
Partner Wod
AMRAP in 30 min
50 Wallballs (20/14)
40 Burpees
30 Cal Bike
20 Cal Ski
10 pistols (1-1)
3×5
Pause in Split for 3 seconds.
2 x (3+3+3)
3x (2+1+2)
3 x (1+1+1)
2 sec Pause at Mid Knee
5×3
Read More16-12-8
PVC Pass Through
PVC Around the World (switch side at half)
PVC Snatch Grip Press
PVC Muscle Snatch
3-3-3-3-3
Any style (Squat/Power)
Adding weight every set
21-15-9-15-21
Power Snatch (95/63)
Kb Swings (53/35)
500m ROW after rounds of 21, 9, 21
3 sets:
5 Muscle Snatch
5 High Hang Jump And Shrug
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.
2 Sets of:
2 x x (1+1) High Hang Power Snatch to 6″ (parallel)+ OHS
3 x 3
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!
3×3
Read More50 Jumping jacks
40 Air Squats
30 Shoulder Taps
20 Box Step ups
10 Burpees
4×9 @ 60% of 1RM
4 rounds of
2 Complexes (135/93)
200m run
10 weighted step ups (50/35)
Complex:
3 Power Cleans + 3 jerks + 3 front squats