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Daily WODs

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Fit 0717

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

4 Rounds of

12/10 Cal Bike

10 Deadlift (135/93)

8 HSPU

Into 600m Run

3 Rounds of

50 DUBS

25 BFSU

10 Front Squats (135/93)

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M2B 0717

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (Time)

Conditioning (in partners)

5 Rounds (each partner)

P1: 150m Run

P2: Squat Hold

Metcon

Metcon (No Measure)

AMRAP in 9 Min:

7/5 Cal Bike

7 Burpees

14 Lateral Hops (1-1)

Rest 1 Min

AMRAP in 9 Min

10/8 Cal Ski

200m Run

30 DUBS (60 singles)

Rest 1 Min

AMRAP in 9 Min

7 Push up to Shoulder Tap

14/11 Cal Row

21 Air squats

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FIT 0716

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Push Jerk + Split Jerk

From the Rack

Find a Heavy set in 10 Min

Metcon

Metcon (Time)

2-4-6-8-10-8-6-4-2

Hang power clean (115/83)

Push jerk (115/83)

C2b / or Pull-ups / or Ring row

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Booty 0714

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Workout 4 Rounds

15 Hamstring curl w/DB

20 good mornings

12 donkey kick w/DB (each leg)

3 Rounds 40sec on 10 off

Curtsy lunge + lateral leg raise (1leg)

Curtsy lunge + lateral leg raise (1 leg)

Sumo DL to sumo squat (down with DL up with squat)

Sumo bounce squat + calf raises

Finisher

1min hip thrust

1min hip thrust hold + opening legs

1min hip thrust hold

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FIT 0714

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Time)

Teams of 3

300 Cal Ski

*Switch every 10 cal

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 Min

1: Max Wall Balls (20/14)

2: Max Box Jump Over (24/20)

3: Max DB Push Press (1 DB – 50/35)

4: Rest

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M2B 0713

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Teams of 3

200 Cal Row (1 rowing, 1 Plank Hold, 1 resting)

400m Run Together

150 Cal Bike (1 Bike, 1 wall sit, 1 resting)

400m Run Together

100 Cal Ski (1 Ski, 1 Single Leg V Ups, 1 resting)

400m Run Together

50 Synchro Burpees

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FIT 0713

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Front Squat

Find a 4 Rep Max in 10 Min

Metcon

Metcon (Time)

8 Rounds of:

8 Cal Bike

8 Thrusters (75/53)

8 T2B

8 KB Swing (53/35)

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FIT 0710

Da Factory Training – CrossTraining

Warm-up

Weightlifting

2 Power Clean + 1 Squat Clean + 1 Power Clean

Find a heavy complex in 8 min

Metcon

Metcon (Time)

400m run

35 squat cleans (95/63)

200m run

35 SDHP (95/65)

100m run

5 Rope climbs

50 VUPS

5 rope climbs

100m run

35 SDHP

200m run

35 squat cleans

400m run

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Booty

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

EMOM 45sec – 15sec rest (16min)

Lateral step up + bounce squat ( R )

Lateral step up + bounce squat ( L )

Cossack squat + lunge ( R )

Cossack squat + lunge ( L )

40sec on, no rest, only 15 btw rounds (3Rounds)

Bounce squat + sumo squat (Ascending reps in sumo squat)

Sumo squat hold

Sumo DL

Butterfly hip thrust

Finisher Bring sally song

Squat hold opening legs (up= open legs down= squat inicial position )

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M2B 0710

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Buy in: 1 Mile Run

2 rounds

25/20 Cal Bike

10 burpees

10 v ups

25/20 Cal Ski

10 burpees

10 hanging Knee raises

50 dubs

10 burpees

10 ring rows

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FIT 0710

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Box Jump

Hang power clean (95/63)

Push Press (95/63)

Russian Twist (1-1) no weight

*400m run after rounds 18-12-6

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FIT 0709

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Metcon (Weight)

EMOM x 10Min

Min 1: 8 lunges (Alternating)

Min 2: 8 Back Squat
Same weight both movements

Metcon

Metcon (Time)

3 rounds

600/500m row

4 BMU / or 10Pull-ups/ or 15 Ring row

Into

3 rounds

30/24 cal bike

14 pistols / or 30 air squats

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FIT 0708

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

100 Double KB or DB Deadlift (50/35)

100 Synchro Push Ups

100 Synchro Sit-ups

100 Cal ski

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Booty 0707

Da Factory Training – Booty Building

Warm-up

TABATA (SONG 2)

(Second song WITH WEIGHT)

Bounce squat + kick back (alt. Legs)

Lateral squat jump + leg raise

Squat + Lunge 1 leg

Squat + Lunge 1 leg

Metcon

Metcon (No Measure)

EMOM 16min (40sec On- 20rest)

Goblet squat (V) (5sec down, 5sec pulse, 5 sec up)

Deadlift w/ pulse + reverse lunge with pulse (alt.legs)

Seated legs extended opening legs

WORKOUT 2 (30sec on, no rest, 10 sec between rounds)

3ROUNDS

Side leg raise with bent knee (extended leg) 1 leg

Side leg raise with bent knee (extended leg) 1 leg

Plank holding opening legs

FINISHER

1min wall sit hold

1min wall sit opening legs

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FIT 0707

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Clean and Jerk

EMOM x 10 Min

1 Clean and Jerk

Increasing Weight

Metcon

Metcon (AMRAP – Reps)

On a Running Clock for 20 Min

4 Rounds of:

7 Power Clean (155/103)

10 T2B

7 Front Squats (155/103)

10 Pull-ups

7 Push Jerk (155/103)

10 Cal Bike

In Remaining Time:

Max Clean and Jerk (155/103)
Score is Reps of Clean and Jerks

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M2B 0706

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (Time)

Work in teams of 3

6 Rounds of

200m row (Max effort)

Metcon

Metcon (Time)

7 Rounds of:

7 Burpee complex

9/7 Cal Bike

11/9 Cal Ski

13/11 Cal Row

15 BFSU
*Burpee complex: 2 burpee + 2 No push up burpee + 2 groiner

Read More
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