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Daily WODs

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Booty Building – Fri, Nov 11

Da Factory Training – Booty Building

Metcon (No Measure)

Set 1 – 3 ROUNDS

15 hip thrust + 10sec hold (Banda)

10 bounce sumo squat (barra)

20sec wall sit opening legs

Set 2- 3 ROUNDS

15 barbell RDL

10 step up to reverse lunge (each leg)

Set 3 – 3 ROUNDS

15 front squat right into 20 squat jump

1 way squat walks (DB)

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CrossTraining – Fri, Nov 11

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Snatch Balance + OHS

6 sets of

1 snatch balance + 2 OHS

Metcon

Metcon (Time)

Buy in: 800m Run

40 OHS    (75/55)

40 push press    (75/55)

40 front rack lunges alt    ( 75/55)

Buy out: 800m Run

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CrossTraining – Wed, Nov 9

Da Factory Training – CrossTraining

Warm-up

Skill Work

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10min

50 DUBS

25 KB Swings (53/35)

15 Push-ups
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10min

50 DUBS

25 Box Jump (24/20)

15 Pull-ups

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Booty Building – Tue, Nov 8

Da Factory Training – Booty Building

Metcon (No Measure)

Work 40sec, rest 5 sec, 3Rounds W/BAND

(Rest 40sec between cycles)

Squat + Lateral Kick 1 leg

Squat + Lateral Kick 1 leg

Reverse Lunge + Back kick 1 Leg

Reverse Lunge + Back kick 1 Leg

3ROUNDS

10 Lateral Step Over (1-1)

10 Cossack Squat (1-1)

10 Squat + Lateral Step alt legs (1-1)

10 butterfly hip thrust + 10 sec hold

3 ROUND FT (15MIN)

12 Bulgarian Deadlift (each leg)

12 reverse lunge (each leg)

12 Sumo Squat + Sumo Deadlift

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CrossTraining – Tue, Nov 8

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Thruster

EMOM x 6 Min

5 Thrusters

Adding Weight

Metcon

Metcon (4 Rounds for time)

Every 5 min x 4 Sets

15 Thrusters     (95/65)

10/8 Cal ski

15 Burpees over the bar
Perform the Interval as fast as possible

Rest in the remaining time

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Booty Building – Sat, Nov 5

Da Factory Training – Booty Building

Metcon (No Measure)

Set 1 – 3 rounds

15 Sumo squat (bar)

12 hip thrust(band)

30sec hip abducción

Set 2- 3 rounds

10 Rdl + Walking Lunges

10 single leg feet elevated hip thrust

10 lateral squat (1-1)

Set 3- 3 rounds

10 Bulgarian Squat (each leg)

12 goblet squat + 15 squat jump

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CrossTraining – Fri, Nov 4

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Calories)

3 sets

1 min Max calories

Rest 1 min

Metcon

Metcon (No Measure)

EMOM x 5 Min

10-15 STOH    (75/55)

Rest 1 min

EMOM x 5 Min

1- 10 to 15 Cal bike

Rest 1 min

EMOM x 5 Min

1- 10 to 15 Deadlift     (135/95)
(Choose a number of rep/calories and try to keep them)

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CrossTraining – Thu, Nov 3

Da Factory Training – CrossTraining

Warm-up

Accessory work

Metcon (No Measure)

EMOM x 9 Min

1-20 sec max DU

2-20 sec hand stand hold

3-20 sec dead hang L-sit hold

Metcon

Metcon (Time)

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

DB Hang Snatch     (50/35)

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

Burpee Box Jump Over     (24/20)

30 DUBS Each Round

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Move2Burn – Wed, Nov 2

Da Factory Training – Move2Burn

Metcon (AMRAP – Rounds)

4 Rounds of:

400m Run + 10 No push up Burpee

30s rest between rounds

AMRAP in 23 Min

100 Jump rope

20/16 Cal Bike

300m Ski

40 Straight leg sit ups

*100m Run after each movement

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CrossTraining – Wed, Nov 2

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Back Squat

5 x 3

(1 sec hold at the bottom)

Adding Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 19 min

60 Air Squats

50 BFSU

40 Box step-ups (24/20)

30 Pull Ups

20 Alt. Pistols

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Booty Building – Tue, Nov 1

Da Factory Training – Booty Building

Metcon (No Measure)

4 ROUNDS

12 Front deficit lunges (each leg)

15 goblet squat

15 sumo squat

12 Sinlge leg deadlift (each leg)

200m run

EMOM 12min (45-15)

Lateral Leg raises alternating

Banded bicycle crunches

Low plank jacks

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CrossTraining – Tue, Nov 1

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Clean and Jerk

Every 1:30 x 6 Sets

2 Clean and Jerk (Singles)

Adding Weight

Metcon

Metcon (Time)

300m Run

10 Clean & jerk  (115/83)

300m Run

8 Clean & jerk    (135/93)

300 run

6 Clean & jerks   (165/113)

300m Run

4 Clean & jerks    (185/133)

300m Run

2 Clean & jerks    (205/143)

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CrossTraining – Mon, Oct 31

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Calories)

2 Teams per class

Buy-in:

All at the same time

100 cal Bike

100 cal Row

100 cal Ski

Then..

50 Synchro Burpees (entire team and 2 people working on sled pull)

50 Synchro KB Swings (entire team and 2 people working on sled pull) (53/35)

50 Synchro KB Lunges (entire team and 2 people working on sled pull) (53/35)

Buy out:

Max Cal Bike in 15 sec per team member (all team members must participate)

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Booty Building – Sat, Oct 29

Da Factory Training – Booty Building

Metcon (No Measure)

Station 1- 4 ROUNDS

10 Lateral step up + bounce squat (1-1) (each leg)

10 single leg RDL (each leg)

15 reverse hip thrust

Station 2- 4 ROUNDS

15 Kneel squat (Banda)

12 bounce squat + squat (banded)

12 reverse lunges each leg (BARRA)

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