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Daily WODs

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FIT 11/26/18

Da Factory Training – CrossFit

Warm-up

3 rounds

100m run

10 power clean

10 push jerk

Metcon

Metcon (Time)

TEAMS OF 3

100 Cal BIke

100 Clean n Jerks (165/113)

100 Cal Ski

100 Pull Ups

100 Burpees

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FIT 11/24/18

Da Factory Training – CrossFit

Metcon

Metcon (Time)

TEAMS OF TWO

Buy In: 100 cal row

Then

10 Rounds of:

15 Power Cleans #95/65

10 Over the bar Burpees

Must complete a full round before switching!!

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11/23/18

Da Factory Training – CrossFit

Warm-up

2 Rounds of

10 PVC Pass Through

10 PVC Around the World

10 PVC Good Mornings

10 PVC OHS

Metcon

Metcon (Time)

Buy In 50 BFSU

4 Rounds of

10 OHS (115/83)

10 T2B

200m Run

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STRENGTH 11/21/18

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets of:

20 Steps – DB Waiter Walk + Front Rack Walking Lunge

Max Effort in 45 sec – DB Bench Press

Max Effort in 30 sec – Push ups

Metcon (No Measure)

3 Sets of:

6 Front Squat (Increasing Weight)

60 Sec Chinese Plank

10 Barbell Hip Bridge with Resistance Band Around Knee (Below Knee)

Metcon (No Measure)

3 Sets of :

200ft Sandbag Bear Hug Hold

60 Sec L-Sit

20 Side plank Lift (each side)

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FIT 11/21/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Conditioning

Metcon (Calories)

TEAMS of 2

AMRAP in 4min

CAL BIKE

Metcon (Calories)

TEAMS of 2

AMRAP in 4min

CAL BIKE

Metcon

Metcon (No Measure)

24 min EMOM

Min 1: 10 Thrusters (95/63)

MIn 2: 12/9 Cal Ski

MIn 3: 15 KB Swings (53/35)

Min 4: 20 HRPU

Min 5: 45 sec Plank

MIn 6: Rest

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STRENGTH 11/20/18

Da Factory Training – Strength Training

Muscle Clean + Tall Clean + Squat Jerk + Sotts Press

3 x (3+3+3+3)

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Clean Pull + Panda Pull + Clean + Jerk

5 Working Sets

Clean Deadlift

100% of Clean

4×3

Metcon (No Measure)

3 Sets of:

10 Chin Ups

10 Barbell Curls

10 Weighted Hip Extensions

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FIT 11/20/18

Da Factory Training – CrossFit

Warm-up

2 rounds

20 Jumping Jacks

10 Deadlift

10 Hang Power Clean

10 Push Press

Using empty barbell

Strength Work

Complex1

2 Power Cleans + 2 Hang Power Cleans + 1 STOH

1 Complex EMOM x 7

Adding weight every other round

Metcon

Metcon (Time)

21-15-9-15-21

Deadlifts (205/153)

Burpee Box Jump over

35 Dubs After Each Set

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STRENGTH 11/19/18

Da Factory Training – Strength Training

Muscle Snatch + Hang Power Snatch + Snatch Strict Press Behind Neck

3 X (3+3+3)

In between sets, do crossover symmetry and/or banded pull apart

Snatch Pull + Snatch Hight Pull + Snatch

3 x (1+1+2)

2 x (1+1+1)

POWER CLEAN AND PUSH JERK

4 X (3+3)

*Stay Light. Work on Speed and Precision

Paused Back Squat

2 x (8 – 6 – 4)

*1 sec Pause at bottom

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FIT 11/19/18

Da Factory Training – CrossFit

Warm-up

15-12-10

Shoulder Press (bb)

Air Squats

SHoulder Taps

2 in Worm

Weightlifting

Back Squat

5-2-2-1-1

FInd A max Rep in 8min

following those numbers

Metcon

Metcon (Time)

800m Run

15 Push Jerks (135/93)

20 Back Squats (135/93)

1K Row

15 Push Jerks

20 Back Squats

30 Cal Bike

15 push jerks

20 back squats

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FIT 11/17/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

Teams of 2

Buy in 100 Cal Row

Then.. 2 Rounds of

60 Hang Power Clean (115/83)

45 Burpees over Partner

30 Thrusters (115/83)

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FIT 11/16/18

Da Factory Training – CrossFit

Warm-up

Snatch Drills

Weightlifting

Metcon (Weight)

EMOM x 12

Even: 4 Power Snatches

Odd: 30 sec Air Squats (Max Effort)

Add Weight every round you snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Amrap

in 18 min.

10-13-16-19-22…

Hang Power Snatches (95/63)

Cal Bike

Kb Swings (53/35)

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STRENGTH 11/15/18

Da Factory Training – Strength Training

Pause Tempo Snatch

Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

Slow Tempo Snatch

*take 10 seconds to get up to the “down” position and then snatch

Power Snatch

3 – 3 – 3 – 2 – 2 – 2 – 1 – 1

Increasing Weight

Behind The Neck Jerk

Work up to a heavy Single

Snatch Grip Deadlift

@ 95%

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FIT 11/15/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

20 Air Squats

16 Shoulder Taps

12 Reverse Lunges (1-2)

8 Burpees

Skill Work

Handstand Walk

Work on Progressions

Metcon

Metcon (Time)

FOR TIME:

75 Dubs

50 Wallballs (20/14)

25 yds Single DB oh Lunges (50/35)

15 HSPU

800m Run

15 HSPU

25 Yds Single DB oh Lunges

50 Wallballs

75 Dubs

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STRENGTH 11/14/18

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

Single Arm OH Carry (70/50) 100 m

KB Farmers Carry (70/53) 100 m

KB Front Rack Wall Sit 30 Sec
*Hold 2 KB in front rack position (35/26)

Metcon (No Measure)

4 Sets:

5 Tempo Front Squats (3 sec down – 3 sec pause at bottom)

15 Floor DB Bench Press

10 Barbell Hip Bridge with Resistane Band around knee (below Knee)

Metcon (No Measure)

3 Sets of:

Single Leg Toes 10

Ring Support 45 sec

Side Plank 60 sec each side

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FIT 11/14/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Weightlifting

Sumo Deadlift

EMOM x 7

3 reps

Increasing weight every other round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min

10 Power Cleans (155/103)

10 Box Jumps (30/24)

10 Pull Ups
Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min

15 SDHP (95/63)

10 T2B

100m Run

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STRENGTH 11/13/18

Da Factory Training – Strength Training

Hang Muscle Clean + Strict Press + Close Grip OHS + Squat Jerk

3 x (3+3+3+3)

*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Pause Clean Deadlift to Mid Knee + Clean Pull from the Floor + Clean + Jerk

5 Working Sets

Clean Pull

@95% 4 X 4

Pull-ups

3X10

Hammer Curls

10

Weighted Hip Extensions

3X10

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FIT 11/13/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8

Squat Jump

BFSU

PVC Pass Through

PVC Good Morning

Metcon

Metcon (Time)

3 Rounds of

3 Rope Climbs

6 Front Squats (185/123)

9 2 Push up Burpees

12 Vup + Tuck up

15 Cal Row

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STRENGTH 11/12/18

Da Factory Training – Strength Training

Muscle Snatch + Hang Power Snatch + Drop Snatch + Zotts Press

3 x (3+3+3+3)

In between sets, do crossover symmetry and/or banded pull apart

Slow Snatch Deadlift + Hang Snatch High Pull + Snatch

5 x (1+1+1)

Hang Power Clean + Push Press + Push Jerk

3 x (3+3+3)

*Stay Light. Work on Speed and Precision

Back Squat

10 – 8 – 6 – 4 – 8 – 6 – 4

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