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Daily WODs

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FIT 07/26/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (No Measure)

EMOM x 25 min

Min 1: 7 Power Snatches (#115/83)

Min 2: 8 T2B + 8 Pull ups

Min 3: 9 Cal Ski

Min 4: 10 kB swings + 10 goblet squats (#53/35)

Min 5: 45 sec Plank

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FIT 07/25/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

DIANE:

21-15-9

Deadlift (#225/153)

HSPU
Rest 3 Min

Metcon (Time)

3 Rounds of :

35 Hang power Cleans (#95/63)

200m Run

15 Cal Bike

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STRENGTH 07/24/19

Da Factory Training – Strength Training

Snatch Push Press + OHS

5 x (2+3)

Power Snatch (1″ off Floor) + Power Snatch

3 x (1+2) @ 78%

2 x (1+1) @ 81%

Power Clean + Push Jerk + Behind the neck jerk

5 working sets x (1+1+1)

Back Squat

2 x 10 @65%

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FIT 07/24/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

Find a 1 Rep max

Metcon

Metcon (Time)

4 Rounds of:

15 Cal Row

15 Wallballs (20/14)

15 Box Jumps (30/24)

Buy out: 100 HRPU

Metcon (Time)

4 Rounds of:

15 Cal Row

15 Wallballs (20/14)

15 Box Jumps (30/24)

Buy out: 100 HRPU

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STRENGTH 07/23/19

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

10 L Seated Single Arm KB Press (Each Side).

14 KB Goblet Hold Drop Lunge.

20 Sec Single Arm DB Hollow Hold Flutter Kick (Each Side)

Shoulder Press

WORK UP TO A HEAVY SINGLE

Push Press

3 x 3

Only Count Working Sets

Clean Deadlift to Mid-Thigh + Clean + Jerk

5 Working Sets of:

1 + 1 + 1

Clean Pull

3×3 @ 95% of Best Clean

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FIT 07/23/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Split Jerk

3-3-3-3-3

Adding Weight

Metcon

Metcon (Time)

TEAMS of 3

400m Farmers Walk (#70/53)

(All 3 walk together, 1 carries KB)

27 Synchro Db Snatches (#50/35) (2 Working, 1 Resting)

21 Synchro Burpees (All 3 Working)

200m Farmers Walk (#70/53)

21 Synchro DB Snatches (#50/35)

15 Synchro Burpees

400m Farmers Walk (#70/53)

15 Synchro DB Snatches (#50/35)

9 Synchro Burpees

Buy Out: 100 Synchro BFSU

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STRENGTH 07/22/19

Da Factory Training – Strength Training

Snatch Push Press + OHS

2X(3+1),

2X(2+1),

2X(1+1).

WORK UP IN WEIGHT AS REPS DECREASE.

Snatch High Pull + Snatch

2 Sets @ 70%

2 Sets @ 75%

2 Set @ 80%

Snatch Grip Deadlift

4X3 @ 95% OF BEST SNATCH.

Front Squat

3 x 10 @ 78%

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Fit 07/22/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Complex: 1 Clean(Power or Squat) + 1 Front Squat

Find a heavy Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#75/53)

5 Shoulder Press (#75/53)

5 Front Rack Lunge(1-1) (#75/53)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#95/63)

5 Push Press (#95/63)

5 Front Squat (#95/63)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#115/83)

5 Push Jerk(#115/83)

5 Back Squat (#115/83)

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FIT 07/20/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds

63 Cal Bike

45 DB Reverse Lunges (1-1) (#50/35)

27 Deadlifts (#275/183)

Buy out: 100 Cal Ski

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FIT 07/19/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

3 Rope Climbs

25 Chest Press (#115/83)

25 BFSU

25 HSPU

400m Run

25 HSPU

25 BFSU

25 Chest Press (#115/83)

3 Rope Climbs

800m Run

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FIT 07/18/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat

4×4 @85%

Metcon

Metcon (Time)

50 Power Snatches (#75/53)

200 Dubs

50 Thrusters (#75/53)
*5 burpees every time you break

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FIT 07/17/19

Da Factory Training – CrossFit

Warm-up

Conditioning

Metcon (Time)

Rowing

In teams:

5 Rounds of

200m Row each (Sprint)

Metcon

TEAMS OF 2

Metcon (AMRAP – Rounds and Reps)

Amrap in 10min

10 DB Deadlifts (#50/35)

6 DB Front Rack Lunges (1-2) (#50/35)

3 DB STOH (#50/35)

15 Synchro Air Squats
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

Amrap in 10 min

10 Cal Row

10 Synchro vups

10 Synchro Push ups

10 Synchro DB leg lifts (#50/35)

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FIT 07/16/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Overhead Squat

2-2-2-2-2

Adding Weight

Metcon

Metcon (Time)

4 Rounds of

21 Kb Swings (#53/35)

15 Cal bike

9 Power Cleans (#185/123)

6 Burpee To Target

3 Bar Muscle ups

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FIT 07/15/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Squat Clean + Front squat + Hang Power Clean + STOH

Find a max Complex

Metcon

Metcon (Time)

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

Push Press (#115/83)

Back Squat (#115/83)

Burpee Box Jumps Over
Every 4 min Everyone does 50 sec Plank

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FIT 07/12/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Squat Clean

3-3-3-3-3

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP 25 min

(6-9-12-15-18…)

Cal Ski

T2B

Hang Power Clean (95/63)

200m run after each set

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STRENGTH 07/12

Da Factory Training – Strength Training

Sweat

Snatch Push Press + OHS

(1+2) X 5

BELOW THE KNEE POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH

(1+2) X 3 @ 75% OF BEST POWER SNATCH,

(1+1) X 2 @ 80%.

POWER CLEAN + PUSH JERK +JERK

Last jerk behind the neck

(1+1+1) X 5 WORKING SETS @75-80% OF BEST CLEAN.

Box Squats

3X5,

2X 10.

(SIT JUST BELOW PARALLEL. SIT THE HIPS WAY FAR BACK).

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STRENGHT 07/11

Da Factory Training – Strength Training

Metcon (No Measure)

3 Sets:

10 L Seated Barbell Press.

Banded Lateral Walk + Goblet Squat X (10 Steps To The Right + 7 Squats, 10 Steps to the Left + 7 Squats.) *Hold Goblet squat position the whole time.

Single arm DB Hollow hold flutter kicks. (20 Sec Each Side).

Strict Press

3 X 5.

Push Press

3X3

2 Position Clean + Jerk

Low Hang + Floor

5 x (2+ 1)

Clean Pull

3X3 @ 90% OF BEST CLEAN

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FIT 07/11/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3

3 Rounds of

1k Row

21 Devil presses (50/35)

21 box jumps (30/24)
Rowing = Switch every 200 m and perform 10 burpees

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STRENGTH 07/10/19

Da Factory Training – Strength Training

Metcon (No Measure)

1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK.

2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%, 1 SET @ 80%.

3) SNATCH DEADLIFT: 4X4 @ 90% OF BEST SNATCH.

4) FRONT SQUAT: 10X3 @ 75% OF BEST FRONT SQUAT

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FIT 07/10/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Deadlift

4-4-4-4-4

Adding Weight

Metcon

Metcon (Time)

“Grace”

For time:

30 clean N Jerks 135/93
Rest 3 min

Metcon (Time)

50-40-30-20-10

Wallballs

Dubs

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