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Daily WODs

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Booty 0517

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Set 1 – 3 ROUNDS (40-10)

Reverse Single leg hip thrust (R)

Reverse Single leg hip thrust (L)

Butterfly hip thrust

DL to close squat

Set 2- 3 ROUNDS (40-10)

Step up to reverse lunge (1leg)

Step up to reverse lunge (1leg)

Low plank jacks

Squat jacks

Set 3- 3 ROUNDS (30-5)

Fire hydrant (R)

Fire hydrant (L)

Rainbow (R)

Rainbow (L)

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FIT 0517

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Deadlift

EMOM x 6 Min

5 Deadlift

Adding Weight

Metcon

Metcon (Time)

30 deadlift (185/133)

250/200m Row

50 DUBS

20 Deadlift (225/153)

500/400m row

50 DUBS

10 Deadlift (275/193)

750/600m row

50 DUBS

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Home 0516

Da Factory Training – Home WOD

Metcon

Metcon (Time)

21-18-15-18-21

Squat Clean

Jumping Jacks

Bulgarian Squat (each leg)

Db Russian twist(1-1)

DB Step Ups (1-2)

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FIT 0516

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Push Jerk

Find a 3 Rep Max

Metcon

Metcon (Time)

4 Rounds

8 Push jerk (135/93)

400 m Run

30 Air Squats

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Booty 0514

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

3 ROUNDS OF

12 Reverse lunge (alt)(1-1)

15 Butterfly hip thrust/ 10 sec hold

10 Cossack squat (each leg)

3 ROUNDS BANDA

20 Superman hold opening legs

10 Bounce Sumo squat (barra)

20 sec sumo squat jump

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FIT 0514

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

9-15-21-15-9

SDHP (96/63)

Burpee Box Jump (24/20)

KB Swings (53/35)
After each round of 15

800m Run

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M2B 0514

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (No Measure)

Circuit Style

3 Rounds (2:30 W / :30 R)

1: AMRAP (5 Cal Bike + 5 Air Squat + 5 Lunges (1-1))

2: 200m Run + Burpee Broad Jump (Remaining Time)

3: AMRAP (8 Cal Ski + 8 Box Jump Over + 8 Leg Raises)

4: 200 Jump Rope (75 DUBS) + BFSU (Remaining Time)

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FIT 0513

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

3 Rounds of

12 Wall balls (20/14)

14/12 Cal bike

400m run

2 Rounds of

24 Wall balls (20/14)

28/24 Cal bike

1 Round of

48 Wall balls (20/14)

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FIT 0512

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Power Clean + Jerk

EMOM x 8 Min

1: 3 Power Clean and Jerk

2: Rest

Adding Weight

Metcon

Metcon (AMRAP – Reps)

4 Sets of

AMRAP in 4 Min

Buy in: 2 Rounds of

5 Clean and Jerk (165/113)

10 Pull Ups

MAX REPS of DEADLIFT in remaining time
Rest 2 Min Between Sets

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Home

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

3 Rounds of (45sW / 10s R)

Tempo Goblet Squat (5 down / 5 Up)

Squat Jacks

Squat Hold (w/weight)

Bounce Squat

3 Rounds of (45sW / 10s R)

Single Leg Deadlift + Reverse Lunge (R)

Single Leg Deadlif + Reverse Lunge (L)

Alt. Cossack Squat

Good Morning

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M2B 0511

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

Teams of 4

300 Cal Row 250 Cal Bike

(Both Machines at same time

)

Max Reps Burpees

4th person 300m Run and everyone Switch Station
*do 5 V Ups before sitting on Row

*do 5 Jumping Squat before sitting on Bike

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FIT 0511

Da Factory Training – CrossTraining

Warm-up

Skill Work

Bar Muscle-ups

Metcon

Metcon (Time)

50 push-ups

40 box jump over (30/24)

30 ring dips

200m run

10 Bar Muscle Ups

Buy out

50/40 Cal Row or Cal Ski

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Home

Da Factory Training – Home WOD

Metcon

Metcon (No Measure)

AMRAP in 10 Min

10 Push ups

20 Mt. climbers

10 Frontal Raises

Rest 2 Min

AMRAP in 10 Min

10 SH. Tap to Push up

20 Toe Touches

10 Spider Plank

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Booty 0510

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

4 ROUNDS

15 RDL

12 reverse lunge w/deficit(at front leg) and pulse (each leg )

15 Goblet sumo squat

15 Sumo Deadlift

4 Rounds

12 Hamstring curls

12 lateral bounce squat (1-1)

15 Hip thrust + 20 sec hold

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FIT 0510

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Cluster

EMOM x 8 Min

1 Cluster

Adding Weight

Metcon

E4M: Metcon (5 Rounds for time)

E4MOM x 5 Sets

15 Burpee over Bar

12 Thrusters (95/63)

9 T2B

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FIT 0509

Da Factory Training – CrossTraining

Warm-up

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (Time)

4 Rounds of:

15/12 Cal Bike

50 DUBS

12 HSPU

12 Hang Power Clean (115/83)

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HOME 0508

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

12-10-8-6-4

DB Burpee Step Up

Single Arm Clean and Press (Each arm)

Bulgarian Squat (Each Leg)

20 BFSU after each round

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Booty 0507

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Set 1 40-10 3 ROUNDS (KB and band)

DL

kb swing

Close bounce squat

Set 2 40-10 3 ROUNDS

Bulgarian split squat (R)

Bulgarian split squat (L)

Low plank back kicks

Set 3- 3 ROUNDS

12 Front squat (V)

12 sumo DL

15 hip thrust

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