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Daily WODs

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FIT 04/06/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

3 Rounds of

15 Box Jump Overs (30/24)

25 Cal Row

50 Double Unders

25 Cal Ski

15 Alternating DB Snatches (1-1) (50/35)

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LEAN- 04/05/2019

Da Factory Training – LeanMachine

Warm-up

Warm-up (No Measure)

400 m run

20 cal bike

(time cap 5min)

20 min

20 med ball shoulder Split lunge

10 wall balls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 med ball leg raises (abs)

10 med ball reverse side lunge

10 min

20 med ball BFUP

12 pull ups

14 med ball frogger to press and high knee

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FIT- 04/05/2019

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

200 M Run

15 KB Swings (#53/35)

15 T2B

15 SDHP (#95/63)

400 m Run

20 KB Swings

20 T2B

20 SDHP

600 m Run

25 Kb Swings

25 T2B

25 SDHP

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STRENGHT 04/04/19

Da Factory Training – Strength Training

Metcon (No Measure)

2 sets:

Burgener Warm up with Barbell

5 Tall Box Jumps

Snatch Balance

3-3-2-2-1-1-1

Jerk Dip

HEAVY 3×3

(25# more than your best jerk)

Rack Jerk

3-3-2-2-1-1-1

Clean Deadlift

2″ riser

3×3 – HEAVY load

Metcon (No Measure)

3 sets:

8 Bulgarian Split Squats (each leg)

10 Pendlay Rows

30s Side Plank (each side).

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FIT- 04/04/2019

Da Factory Training – CrossFit

Warm-up

Weightlifting

Power Clean

Warm up and Technique work

Metcon

Metcon (Time)

Teams OF 3

Buy in 40 yd Crab Walk (Relay Style)

4 Rounds of:

36 Power Cleans (#155/103)

24 Front Squats (#155/103)

12 Synchro Burpees

(all 3 Teammates)

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LEAN- 04/03/2019

Da Factory Training – LeanMachine

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min

10 box jump

20 med ball leg extension w/dB biceps

20 med ball bridge w/dB triceps

400 m run

Metcon (AMRAP – Rounds and Reps)

10 min

10 box jump

20 e/side box dB row

20 db plank to triceps

400 m run

Metcon (AMRAP – Rounds and Reps)

10 min

10 box jump

20 sit up twist

20 bird dogs

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FIT- 04/03/2019

Da Factory Training – CrossFit

Warm-up

Weightlifting

Back Squat (10-8-6-4-2-1)

Find a Heavy rep

10 min Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 15 min

15 Power Snatches (# 95/63)

30 Dubs

45 Wallballs(#20/14)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

Amrap in 10 min

200m Run

10 HSPU

20 BFSU (With Medball) (#20/14)

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FIT – 04/02/2019

Da Factory Training – CrossFit

Metcon

Warm-up

Weightlifting

Push Press and Push Jerk (6 Rounds increasing weight )

2 Push Press + 2 Push Jerks
8 min Cap

Metcon (Time)

30 Cal Row

30 DB STOH

30 Leg Lifts (holding DB)

30 Cal Bike

20 Cal Row

20 DB STOH

20 Leg Lifts (Holding DB)

20 cal Bike

10 Cal Row

10 Db STOH

10 Leg Lifts (HOlding DB)

10 Cal Bike

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FIT – 04/01/2019

Da Factory Training – CrossFit

Warm-up

Weightlifting

Deadlift

Warm up

5-5-5-5-5

Metcon

Metcon (Time)

12-9-6.

Hang Clusters ( #135/93)

Box Jumps ( #30/24)

Burpee Pull ups

9-7-5.

Deadlift ( #225/173)

Box Jumps ( #30/24)

C2B pull ups

6-4-2.

Deadlift ( #275/203

Box Jumps ( #30/24)

Ring/Bar Muscle ups

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FIT 03/30/2019

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3

3 Rounds of:

60/40 Cal Bike

60 Box Jump Overs ( #24/20)

60 DB Thrusters (#50/35)

60 T2B

60 Burpees

60 Box Jump Overs

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FIT 03/29/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Snatch Balance

2-2-2-2-2

Adding weight

Metcon

Metcon (Time)

3 Rounds of:

400 mtr row

13 OHS (115/83)

13 burpees Over the bar

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FIT 03/28/19

Da Factory Training – CrossFit

Warm-up

Skill Work

Toes-To-Bar

Metcon

Metcon (Time)

60 KB swings (53/35)

40 KB lunges (1-2) (53/35)

20 T2B

25 cal Bike

20 T2B

40 KB lunges

60 KB swings

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FIT 03/27/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Split Jerk

3-3-3-3-3

Adding weight

Metcon

Metcon (Time)

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

Push jerks (135/93)

Deadlifts (135/93)

30 dubs
300m Run Every 3 minutes

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FIT 03/26/19

Da Factory Training – CrossFit

Warm-up

Weightlifting

Hang Squat Clean

EMOM x 6 Min

1 Rep every 30 sec

Add Weight every round

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200 mts farmer walk (70/53)

20 wall ball (20/14)

10 burpee Box jump

10 Ring rows

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FIT 03/25/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 2

5 Rounds of:

500m Row

20 front squats (95/63)

20 hang power Cleans (95/63)

40 cal bike

1 minute plank together

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Fit 03/22/19

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

20 Deadlifts (225/173)

400m Run

15 deadlifts

200m Run

10 Deadlifts

Then immediately into…

25-20-15-10-5

Air Squats (holding a medball) (20/14)

HRPU

BFSU (holding a medball) (20/14)

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STRENGTH 03/21/19

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)

Metcon (No Measure)

DB Single Arm Waiter Walk Walking Lunge x 10 steps with right arm overhead and 10 steps with left arm overhead.

Russian Twists: 3×30. Slow and Controlled.

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FIT 03/21/19

Da Factory Training – CrossFit

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP in 25 min

400m run Together

10 devil Thrusters (50/35)

6 Rope Climbs

10 Devil Thrusters (50/35)

24 Cal Ski

10 devil Thrusters (50/35)

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LEAN 03/20/19

Da Factory Training – Strength Training

Warm-up

Warm up

400 m run

Metcon

Metcon (No Measure)

3 rounds

20 steps duck walk

10 push up

5 inch worm

Run 400

10-15-20 (time cap 15 min)

cal row/cal ski

Db No push up burpee to squat

Thruster to double press

DB leg raises (down in tempo 1-2-3)

3 rounds

10 db thruster

10 plank dB row

20 dB triceps

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