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Daily WODs

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FIT 02/08/19

Da Factory Training – CrossFit

Warm-up

Dynamic Stretch

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

Buy in: 100 Wallballs

21-15-9

Chest Press (95/63)

Wipers (95/63)

Ring Dips

*200m Run After each round

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FIT 02/07/09

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

Team WOD

Class will be divided in 3 Teams

3K Row At the same time

4k (2.5 miles) Bike At the same time

3K Ski At the same time

* Switch athlete Every 250m

* 1 Teammate Holds a Deadlift (185/123)

150 Synchro Air Squats

ONE(1) teammate rests at a time

100 synchro BFSU

ONE(1) teammate rests at a time

50 Synchro Burpees

ONE (1) teammate rests at a time

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FIT 02/06/19

Da Factory Training – CrossFit

Warm-up

20-15-10

Squat Jump

Shoulder Taps

PVC Pass Through

PVC Around The world

Weightlifting

Back Squat (Find a 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

5 Clusters (95/63)

10 Box jumps over

15 Kb Swings (53/35)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

5 Clusters (135/93)

10 Box jumps over

15 Kb Swings (53/35)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Min

5 Clusters (155/103)

10 Box jumps over

15 Kb Swings (53/35)

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STRENGTH 02/05/19

Da Factory Training – Strength Training

Push Press

4×3

Power Clean + Dip + Pause Split Jerk

Pause in Split for 3 sec

2 x (3+3+3)

3 x (2+1+2)

3 x (1+1+1)

Clean Pull

2 sec pause at 1″ from the floor.

3×3

Clean Pull

2×3

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FIT 02/05/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 Min

20 Jumping Jacks

10 Hang Power Clean

10 Front Squats

10 Strict Press

Weightlifting

Metcon (Weight)

EMOM x 10 Min

Even: 1 Complex

Odd: 50 Dubs or 50 sec singles
Complex:

2 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 STOH

Adding weight every round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Min

100m Farmers Carry (53/35)

10 Weighted Step ups (53/35)

15 Cal Bike

15 Burpees

1 minute Plank

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FIT 02/04/19

Da Factory Training – CrossFit

Warm-up

200 m run

2 Rounds of:

10 Push Press (BB)

10 SDHP (BB)

10 Hang Power Snatch (BB)

10 Straight Leg Sit ups

Weightlifting

Push Press

5-3-2-1-1

Increasing Weight

Metcon

Metcon (Time)

3 Rounds of :

15 SDHP (95/63)

20 Cal Row

25 Push Press (95/63)

20 T2B

15 Hang Power Snatch (95/63)

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STRENGTH 02/04/19

Da Factory Training – Strength Training

Metcon (Weight)

3 sets:

3 Muscle Snatch

5 High Hang Jump And Shrug
Use Straps and jump as high as possible.

Feel your legs drive hard against the ground

Below Knee Power Snatch to 2″ squat + OHS

2 sets

3x (1+1)

Do not stand after you receive the power snatch. Pause and then immediately go down into your OHS

Below Knee Power Snatch to 6″ (parallel)+ OHS

2 Sets

2x(1+1)

Below Knee Snatch

3 x 3

In The Hole Front Squat

5×3

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FIT 02/02/19

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon

Metcon (Time)

1K Row

20 Squat Clean (115/83)

30 Knees to Elbow

40 Kb Swings (53/35)

600 m Run

40 Kb Swings

30 Knees to Elbow

20 Squat Clean

1K Bike

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FIT 02/01/19

Da Factory Training – CrossFit

Warm-up

16-12-8

PVC Pass Through

PVC Around the world(Switch halfway)

PVC Power Snatch

Weightlifting

Snatch

Any style- From the floor

4-4-4-1-1-1

Metcon

Metcon (Time)

4 Rounds of

300m Run

21 Alt DB Snatches (50/35)

15 Cal Bike

21 Russian Twists (with Plate) (1-1)(25/15)

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STRENGTH 01/31/19

Da Factory Training – Strength Training

Zots Press

3X3

Snatch Balance

3 – 2 – 1 – 1 – 1

Behind The Neck Jerk

5 X 1

Snatch Grip Deadlift

3 X 3

Russian Twist

3 X 30

Slow and Controlled

Hip Extensions

3 x 10

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FIT 01/31/19

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Skill Work

Turkish Get Up

Metcon

Metcon (Time)

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

Front Squat (115/83)

Push Jerk (115/83)

1-1-1-1-1-1-1-1-1-1

Turkish Get Up (Kb or DB) (53/35)

Rope Climb

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FIT 01/30/19

Da Factory Training – CrossFit

Warm-up

3 rounds of:

20 Jumping Jacks

10 Deadlifts

10 Hang Power clean

10 Push Ups

Weightlifting

Hang Power Clean

3-3-3-3-3

Adding weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min

500m Row

15 deadlifts (225/173)

100 Dubs

15 Alt DB Hang Clean n Jerk (1-2) (50/35)

15 HSPU

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Fit 01/29/19

Da Factory Training – CrossFit

Warm-up

20-16-12

Air Squat

Reverse lunge to Toy Soldier

Jumping Jacks

Weightlifting

Back Squat

6×2 @ 90%

Metcon

Metcon (Time)

4 Rounds of:

10 OH Lunges (BB) (1-2) (95/63)

200m Run

30 Wallballs (20/14)

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STRENGTH 01/29/19

Da Factory Training – Strength Training

Push Press

3X5

LIGTH

Push Jerk

3-2-1-1-1

Power Clean + Jerk

3 working sets

2x(1+1)

Metcon (No Measure)

3 sets of:

30 sec Weighted planks

20 KB Side Bends (each side)

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FIT 01/28/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 6 min

100m run

10 Power Cleans (BB)

10 Strict Press

10 Squat Jumps

10 Shoulder Taps

Weightlifting

Split Jerk

2-2-2-2-2

Increasing weight

Metcon

Metcon (Weight)

Emom in 30 min

Min 1: 15/11 Cal Ski

Min 2: 15 Box Jumps (30/24)

Min 3: 15 Power Cleans (135/93)

Min 4: 15 Burpees

Min 5: 15 Pull ups

Min 6: Rest

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FIT 01/26/19

Da Factory Training – CrossFit

Warm-up

2 Rounds of:

10 Hang clean N jerk

10 Power Snatch

10 Thrusters

10 Push Ups

100m Run

Metcon

Metcon (Time)

Teams of 3

200 Cal Bike

100 Wallballs (20/14)

54 Hang Clean and Jerks (115/83)

100 Dubs

36 Power Snatches (115/83)

100 BFSU

36 Thrusters (115/83)

100 Box Jumps Over (24/20)

54 Burpees

100 Wallballs (20/14)

200m Run Together

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FIT 01/25/19

Da Factory Training – CrossFit

Warm-up

AMRAP in 5 min

15 PVC Pass Through

15 PVC OHS

15 PVC OH Lunges

15 Mountain Climbers (1-1)

Weightlifting

Overhead Squat

3-3-3-3-3

Increasing Weight

Metcon

Metcon (Time)

Buy in 10 Man Makers (50/35)

21-15-9

OHS (115/83)

Cal Bike

KB Lunges (53/35)

1 Minute Plank After Each Set

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STRENGTH 01/24/19

Da Factory Training – Strength Training

Zots Press

3×3

Snatch Balance

3 – 3 – 2 – 2 -2 – 1 – 1

Behind The Neck Jerk + Jerk

5 Working sets

1+1

DB Single Arm Waiter Walk Walking Lunge

10 Steps with each arm overhead

Russian Twist

3×30 Slow and controlled

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