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Daily WODs

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FIT 04/10/18

Da Factory Training – CrossFit

Warm-up

Turkish Get Up (30reps)

Metcon

Metcon (No Measure)

AMRAP in 14 Min

15 Wall Balls 20/14#

12 Burpees

9 Hang Power Cleans 155/95#

Rest 3 Min

AMRAP in 14 Min

60 Double Unders

12/9 Cal Bike

9 Toes 2 Bar

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FIT 04/09/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

100-150-200-150-100m Run

After Each Run

10 BF Sit Ups

8 Lunges

6 Air Squat Jump

4 Down and Up

2 Inch Worms

Weightlifting

FRONT SQUATS

Every 3 Min X 6 Rounds

6 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

300m Row

300m Run

30 HSPU

30 Box Jumps 24/20#

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FIT 04/12/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

45s On / 15s Off X 9

Plank Hold

Hanging Bar Hold

Ninja Sit Ups

Skill Work

Handstands

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15 Min

1-2-3-4-5-6-7-8-9-10

Parallette Push Up

Strict Pull Up

KB Box Step Up* 1.5/1#

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FIT 04/11/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

Buy In: 800m Syncro Run

Then

3 Rounds

50 STOH 115/80#

60/40 Cal Row

Then

400m Syncro Run

Then

3 Rounds

50 Deadlift 205/155#

6 Rope Climbs

Then

800m Syncro Run

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POWER 04/14/18

Da Factory Training – Powerlifting

Weightlifting

BENCH

50%, 60%, 70%: 1 x 3

85%: 3 x 3

BOARD PRESS

92.5% 3 x 2

Skill Work

Barbell Rows

3 x 10

Pull Overs

3 x 10

Skill Work

x 3

DB Rows X 10

Push ups x 5

Rear Delt x 10

Chest Flies X 10

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POWER 04/12/18

Da Factory Training – Powerlifting

Weightlifting

BACK SQUAT

50%, 60%, 70: 1 x 5

85%: 3 x 3

BACK SQUAT SPEED

70%: 3 x 3

Skill Work

Box Jumps

5 x 5

Jumping lunges

3 x 12

Skill Work

2 SETS

russian twist x 30

tuck ins X 12

v ups x 10

toe touches x 20

leg raises x 15

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POWER 04/10/18

Da Factory Training – Powerlifting

Weightlifting

BENCH

50, 60, 70% 1 X 3

85% 3 X 4

SPOTO PRESS

85 OF 90% 2 X 4

Skill Work

PULL UPS 30reps

PUSH UPS 50reps

Skill Work

3 sets

Curls x 12

Skull crusher x 12

Shoulder Press x 12

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Lean 04/06/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

12 Jumping Jacks

9 High Knees (1-1-2-2)

6 WIndmills (1-1-2-2)

3 Ring Rows

1 Inch Worm

Metcon

Metcon (No Measure)

AMRAP in 25 Min

Buy In: 100 Mountain Climbers

4 Sit To Stand Rope Climbs

8 DB Burpees

12 Straight Leg Sit Ups w/ DB

16 Wall Ball Shots

*EMOM: 8 In Place Lunges

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Lean 04/05/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Shuttle Run Drills

Metcon

Metcon (No Measure)

35s On / 15s Off

Complete 3 Rounds At Each Station Before Switching

3 Cone Banded Running

Alt Split Leg Sit Ups – Bicycle Kicks – Rolling Planks

Row

10yd KB Shuttle Bear Crawl

Bike

Plank Hold

2 Rounds

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Lean 04/04/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Row

Straight Leg Sit Ups

Toy Soldiers

Oblique Crunches

Metcon

Metcon (No Measure)

30s On / 10s Off X 15

Single Leg Glute Bridge Left

Single Leg Glute Bridge Right

Dual DB Thrusters

Rest 2 Rounds

30s On / 10s Off X 15

Banded Romanian Deadlift

Banded Side Kick Outs Left

Banded Side Kick Outs Right

Rest 2 Rounds

30s On / 10s Off X 15

Alt Lateral Box Step Down

KB Goblet Box Squats

KB Goblet Lunges

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Lean 04/03/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

Dynamic

Metcon

Metcon (No Measure)

AMRAP in 28 Min

10-11-12-13….

No Push Burpee

100m Run

Hanging Knee Raise

100m Run

BF Sit Ups

100m Run

Box Jumps/Parallette Jumps

100m Run

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Lean 04/02/2018

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Oblique Crunches (1-1-2-2)

Plank To Push Up

Mountain Climbers (1-1-2-2)

Metcon

Metcon (No Measure)

30s On / 10s Off X 16

Alt. DB Floor Press

Alt Hammer Curls

Alt DB Shoulder Press

Rest 1 Rounds

30 On / 10s Off X 16

Ring Rows

BP Front Delt Raise

BP Plank Step Downs

BP Russian Twist

Rest 1 Round

30s On / 10s Off X 16

Banded Straight Arm Pull Down

Banded Standing Tricep Extension

Tall Kneeling Lat Pull Down

Tall Kneeling Banded AB Crunch

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FIT 04/07/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams of 3

600m Syncronized DB Run

Then

50-40-30-20-10

Cal Bike

Pull Ups

Then

150-120-90-60-30

DB Snatch 50/35#

Air Squats

Then

600m Syncronized DB Run

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FIT 04/06/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 Min

10 Jumping Jacks

8 Rev Step Lunges

6 No Push Up Burpee

4 Air Squat Jumps

2 Inch Worms

Skill Work

Barbell + Toe 2 Bar Drills

Metcon

Metcon (Weight)

EMOM X 30

M1: 18/14 Cal Row

M2: 15 Toes 2 Bar

M3: 12 Box Jumps 24/20#

M4: 6 Squat Clean Thrusters 135/95#

M5: Rest

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FIT 04/05/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30s On / 15s Off X 12

Hollow Body Rocks

Back Entension

Moountain Climbers

Then

400m Run

Skill Work

Double Unders

Metcon

Metcon (No Measure)

30s On / 15s Off X 20

DB OH Lunges Right 35/20#

BF Sit Ups

DB OH Lunges Left 35/20#

Alt DB Hanging High Pull

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FIT 04/04/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

50 Power Snatches 115/80#

50 Box Jumps 24/20#

50 Burpees

40 OHS 135/95#

40 Box Jumps 30/24#

40 HR Burpees

30 Full Snatches 155/105#

30 Bar Facing Burpee

30 Box Jump Over 30/24#

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FIT 04/03/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20s on / 10s Off X 16

Mountain Climbers

Plank To Push Up

Squat Jump Tucks

Lateral Broad Jump

Skill Work

Every 90s X 8 Rounds

200m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Min

21 KB Swings 1.5/1#

15 GHD Sit Ups

9 C2B Pull Ups

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FIT 04/02/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

15 No Push Up Burpees

15 Squat Jumps

15 KB SDHP

15 KB Swing

15 Goblet Squat

Then: Barbell Drills

Skill Work

Complex

Every 90s X 10 Rounds

1 Power Clean

1 Full Clean

2 Jerks

Increase Weight Every 2 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Min

10 Alt Single Arm DB Power Clean 50/35#

20 Wall Balls 20/14#

30 Double Unders

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FIT 03/30/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

15 BF Sit Ups

10 Mountain Climbers (1-1-2-2)

5 Steps BP OH Duck Walks (1-1-2-2)

Then

5 Min Barbell Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Min

Buy In: 150 Double Unders

6 Burpee Box Jump

9 Hang Power Snatch 95/65#

12 Overhead Squat

150m Run

3 Min Rest

DL

Every 2 Min X 5 Rounds

5 Deadlifts

Build Up To Heavy 5rm

Read More
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