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Daily WODs

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CrossTraining – Sat, Nov 26

Da Factory Training – CrossTraining

Metcon

Metcon (Time)

50 DUBS each Round

20-16-12-8

Alt. Single Arm Devil Press    50/35

DB Russian Twist (1-2)

5 Bear Complex Each Round    115/83
Bear Complex:

1 Power Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH

Read More

CrossTraining – Fri, Nov 25

Da Factory Training – CrossTraining

Weightlifting

Back Squat (Emom x 10 min
1: 3 back squat
2: 8 box jump)

Metcon

Metcon (6 Rounds for time)

2 sets

4 min to complete each parl

Part A)

100 mts farmer carry

20 box jump over     24/20

Part B) every 4 min

7 bar muscle ups / 20 pull-ups

20 wall-balls     20/14

Part C

200m Run

10 burpees

20/16 cal bike

complete all parts and repeat

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CrossTraining – Thu, Nov 24

Da Factory Training – CrossTraining

Metcon

Metcon (Time)

Teams of 4

120 Hang Power Clean     (115/83)

90 Cal Row

* at the same time.. 1 bar – 1 Row – 1 Run (100m) 1 Rest

 400m Run Together

100 Synchro Burpees (3 W / 1 Rest)

100 Cal Bike

400m Run Together

120 STOH    (115/83)

90 Cal Ski

* at the same time.. 1 bar – 1 Ski – 1 Run (100m) 1 Rest

Read More

Move2Burn – Thu, Nov 24

Da Factory Training – Move2Burn

Metcon (Time)

800m Run

10 Leg Raises

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Burpees

600m Run

10 Leg Raises

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Burpees

400m Run

10 Leg Raises

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Burpees

200m Run

10 Leg Raises

10/8 Cal Bike

10/8 Cal Ski

10/8 Cal Row

10 Burpees

Read More

Move2Burn – Wed, Nov 23

Da Factory Training – Move2Burn

Metcon (No Measure)

Circuit Style (1.45 w / 15s rest)

4 Rounds

1: 70 MT. Climbers (1-1) + Burpees

2: 12/10 Cal Bike + BFSU

3: 15/12 Cal Ski + single leg v ups

4: 100 Jump Rope + HRPU

5: 150m Run + Air Squats

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CrossTraining – Wed, Nov 23

Da Factory Training – CrossTraining

Warm-up

Conditioning

In teams of 3

3 rounds

1 min max effort (each member)

2 min off

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 19 Min

16 Deadlift

12 T2B

16/14 Cal Ski

40 BFSU

Adding weight every Round

Males 135/185/205/225/275

Females 95/135/165/185/205

Read More

Booty Building – Tue, Nov 22

Da Factory Training – Booty Building

Metcon (No Measure)

4 ROUNDS

10 static reverse pulse lunge (each leg)

10 sumo squat to regular squat (1-1)

10 banded kick backs (each leg)

3 ROUNDS

12 bulgarian split squat (focus glute)(each leg)

15 butterfly hip thrust

15 RDL

FINISHER

SALLY SONG WALLSIT OPENING LEGS

Read More

CrossTraining – Mon, Nov 21

Da Factory Training – CrossTraining

Warm-up

Gymnastics

EMOM x 8 Min

1-20 sec hand stand hold

2-20 sec L sit hold/ knees to chest hold

3-20 sec max HSPU

4-20 sec max rope climbs

Metcon

Metcon (Time)

40 Alt DB snatches     (50/35)

15 HSPU

3 Rope climbs

30 Alt DB snatches     (50/35)

15 HSPU

3 Rope climbs

20 Alt DB snatches    (50/35)

15 HSPU

3 Rope climbs

Read More

CrossTraining – Sat, Nov 19

Da Factory Training – CrossTraining

Metcon

Metcon (Time)

PARTNER WOD

Buy in: 800m Run Together

7 Rounds of

10 Clusters (Switch at 5)    (95/63)

20 Synchro Leg Raises

10 Burpee over Partner (switch at 5)

20 Front Rack Lunges (1-2) (switch at 10)    (95/63)

Read More

CrossTraining – Thu, Nov 17

Da Factory Training – CrossTraining

Warm-up

Conditioning

6 Rounds of

50m Run (Sprint)

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Amrap in 18 Min

6-9-12-15-18-21…

KB Swings    (53/35)

Goblet Squat (53/35)

Push Ups

Every 3 Min Starting on Zero – 7 Burpees

Read More

Move2Burn – Wed, Nov 16

Da Factory Training – Move2Burn

Metcon (Time)

800m Run

10 burpees

10 cal bike

1 min rest

600m Run

8 burpees

8 cal bike

1 min rest

400m Run

6 burpees

6 cal bike

Into 4 rounds of

200m Ski

20 leg raises

20 toe touches

20 lateral Hops over parallette

Read More

CrossTraining – Wed, Nov 16

Da Factory Training – CrossTraining

Warm-up

Accessory work

barbell curls

3 sets adding weigh

10 reps reverse grip (hold 1 sec x rep)

Then,

10 reps regular grip (hold 1 sec x rep)

Metcon

Metcon (Time)

3 Rounds

400 Run

5 Bar Muscle Ups

35 V-Ups

400/350 m Ski

5 Man Makers     (50/35)

Read More

Booty Building – Tue, Nov 15

Da Factory Training – Booty Building

Metcon (No Measure)

4 ROUNDS

10 single leg DL to reverse lunge (each leg)

12 sumo squat(weighted) + 10 bounce (no weight)

12 walking out to hip thrust (1-2)

4 ROUNDS

10 step up to close squat (each leg) (1-1)

15 sumo DL

20 low plank kick backs (1-2)

15 tempo goblet squat ( 2sec down)

Read More

CrossTraining – Tue, Nov 15

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Push Jerk

5 x 3

Adding Weight

Metcon

Metcon (2 Rounds for time)

On a Running Clock for 18 Min

0:00-8:00

3 Rounds

12 Burpee box jump over (24/20)

20 Wall-balls     (20/14)

Rest 8:00-10:00

10:00-18:00

3 Rounds

15/12 Cal Bike

15 Push Jerks     (135/93)

Read More

CrossTraining – Mon, Nov 14

Da Factory Training – CrossTraining

Warm-up

Weightlifting

3 Position Squat Clean (From the floor
Below the knee
Above the knee)

EMOM x 6 Min

1 Complex – Adding Weight

Metcon

Metcon (Time)

BUY-IN: 100 DUBS

9-12-15-12-9

Cal Row

Pull-Ups

3-4-5-4-3

Squat Cleans      (185/135)

BUY-OUT:100 DUBS

Read More

CrossTraining – Sat, Nov 12

Da Factory Training – CrossTraining

Metcon (Time)

3 Rounds of:

25 Wall Balls    (20/14)

20 Medball situps    (20/14)

150m Run with medball    (20/14)

2 Rounds of

15 Clean and Jerk    (115/83)

10 burpees

5 C2B pull ups

3 Round of

10 Lateral Hops  over bar (1-2)

5 SDHP    (115/83)

Read More
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