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Daily WODs

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Booty 1009

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

EMOM 5min

Hip thrust

Hip thrust opening legs

Lateral squat

Squat jacks

3 ROUNDS 40sec on 10rest

Lateral step + close bounce squat (1leg)

Lateral step + close bounce squat (1leg)

Heel elevated Cossack squat (1leg)

Heel elevated Cossack squat (1leg)

Bounce sumo squat

3 ROUNDS 30on no rest only 15btw rounds

Wide v-ups

Seated opening legs

Squat side to side with weight

Squat hold with weight

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M2b 1009

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (Time)

8 Rounds of

50m SPRINT Run

Metcon

Metcon (Time)

4 Rounds of

15 Cal Row

12 Cal Ski

9 Single Leg V Ups(1-1)

6 Cal Bike

3 Burpee complex

*Burpee complex: 1 Burpee + 1 No Push up burpee + 1 Groiner

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FIT 1008

Da Factory Training – CrossTraining

Warm-up

Strength Work

Chest Press

4 x 10

Adding Weight

Metcon

Metcon (Time)

75 Power Snatches (75/53) (8 Min Cap)

Rest 1 Min

60 Cal Bike (8 Min Cap)

Rest 1 Min

50 Burpees (8 Min Cap)

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FIT 1007

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Power Clean

5 x 3

Adding Weight

Touch n’ Go

Metcon

Metcon (Time)

30 Deadlift (135/95)

20 Pull ups

600 mts run

20 power cleans (135/95)

15 Pull ups

400mts run

10 clusters (135/95)

10 Pull ups

200mts run

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Booty1006

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Glute activation 30sec on -no rest- 3Rounds

Squat + Lateral leg raises (1leg)

Squat + Lateral leg raises (1leg)

Bounce squat + lateral steps

3 Rounds F.T cap 15min

15 reverse lunge (1leg)

15 reverse lunge (1leg)

20 Single DL (alt. Legs)

20 hip thrust (with 3 sec hold up)

40sec on 10 rest 3 ROUNDS

Squat with tempo (5sec down- 5sec bounce)

Lateral squat + lateral leg raise (1leg)

Lateral squat + lateral leg raise (1leg)

Kneeling side plank + leg lift (each side)

Kneeling side plank + leg lift (each side)

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FIT 1006

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Back Squat

Find a Heavy Rep in 8 Min

Metcon

Metcon (No Measure)

EMOM x 24 Min

Min 1- 45 sec max STOH (95/63)

Min 2- 45 sec max DU

Min 3- 45 sec max wall-balls

Min 4- rest

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FIT 1005

Da Factory Training – CrossTraining

Warm-up

Conditioning

Metcon (Calories)

Ski erg

Teams of 3

10 Rounds of

20 sec sprint (each teammate)

Metcon

Metcon (Time)

Partner Wod

50 burpees

50 Kb swings (53/35)

100 Cal Row

50 Kb Swings

50 Burpees

Buy out: 800m Run

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FIT 1004

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Cluster

EMOM x 8 Min

1 Cluster

Adding Weight

Metcon

Metcon (Time)

2 Rounds of:

20 Thrusters (75/53)

20 box jumps (24/20)

20/16 Cal bike

15 Thrusters

15 Box jumps

15 Cal Row

10 thrusters

10 box jumps

10 Cal Ski

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Booty 1002

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Glute activation 20on no rest 15rest btw rounds (3 Rounds)

Lateral leg raises(R)

Lateral leg raises (L)

Squats

Squat hold

3 Rounds 45on 15 rest

SET 1

Alt. Single leg DL

Hamstring curls

SET 2

Deadlift (open legs)

Squat (V) 1 bounce squat + full squat

SET 3

Step up + high knee + reverse lunge (R)

Step up + high knee + reverse lunge (L)

Finisher 3 ROUNDS

(20on NO REST btw movements / 10sec rest btw rounds)

Straight leg up&down (R)

Straight leg pulse (R)

Straight leg up&down (L)

Straight leg pulse (L)

Hip thrust

Hip thrust opening legs

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M2B1002

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

3 rounds of

100 jump rope

50 Plank Jacks

25 air squats

into 2 rounds of

20/16 Cal bike

20 burpees

into 3 rounds of

10 Cal Ski

150m run

10 Single Leg V Ups (1-2)

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FIT 1002

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Partner WOD

8 Rounds of:

12 Front Squats (95/63)

50 DUBS

12 Power Cleans (95/63)

15 Cal Bike

12 STOH (95/63)

15 Burpees

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FIT 10/01

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Snatch + OHS

Find a heavy set in 8 Min

Metcon

Metcon (Time)

3 Rounds of

15 Power Snatch (95/63)

15 OHS (95/63

3 Rope Climbs

Buy out: 400m Run

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FIT 0930

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Teams of 3

80 T2B (or Knee Raises)

120/105/90 Cal Ski

80 Pull ups (or Ring Row)

120/105/90 Cal Bike

80 Burpee Box Jump Over
*T2B and Pull ups must switch every 5 Reps

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Booty 0928

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

EMOM x 16 Min

(45sec work-15rest)

MIN1 Curtsy lunge + lunge + back kick (R)

MIN2 Curtsy lunge + lunge + back kick (L)

MIN3 Cossack squat (R)

MIN4 Cossack squat (L)

3 Rounds each set

(40sec on, no rest, 15sec rest between rounds)

SET 1

Sumo DL w/deficit

Sumo squat w/ deficit

Jumping Sumo squat to plate

SET 2

Squat hold + lateral steps

Straight leg up pulses right leg (1min of work= up & down + pulse + hold

Straight leg up pulses left leg (1min of work= up & down + pulse + hold

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FIT 0929

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Front Rack Lunge

5 x 14

From the Rack

Adding Weight

Metcon

Metcon (Time)

10 Rounds of:

10 Pistols (or 20 Air Squats)

12 Alt DB Hang Snatch (50/35)

10 Push Ups

12 V-Ups

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M2b 0928

Da Factory Training – Move2Burn

Metcon

Metcon (No Measure)

AMRAP in 7 Min

10 Burpees

10 Cal Ski

Rest 1 Min

AMRAP in 7 Min

10 Cal Bike

25 BFSU

Rest 1 Min

AMRAP in 7 Min

200m Run

20 Push up to Shoulder Taps

Rest 1 Min

AMRAP in 7 Min

10 Cal Row

20 Air Squats

Rest 1 Min

AMRAP in 7 Min

15 Groiners

50 Jump Rope (30 Dubs)

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FIT 0928

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Metcon (Weight)

EMOM x 10Min

M1: 4 Back Squats

M2: 2 Front Squats

Add Weight every 2 Min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

19 Cal Row

19 Wall Balls (20/14)
Rest in 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Min

50 DUBS

10 KB Swings (53/35)

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FIT 09/27

Da Factory Training – CrossTraining

Warm-up

Weightlifting

Clean and Jerk

EMOM x 8 Min

2 Clean and Jerk

Adding Weight

Metcon

Metcon (Time)

800 m run

5 rounds of

12 Deadlift (135/93)

9 Hang.Cleans (135/93)

6 STOH (135/93)

800 m run

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Booty 0925

Da Factory Training – Booty Building

Metcon

Metcon (No Measure)

Tabata SONG

Jumping squats

Jumping lunges

Glute bridge

3Rounds 40sec on 10 rest

SET 1

Single DL + Lunge (R)

Single DL + Lunge (L)

SET 2

SUMO SQUAT 5sec down-5sec hold-5sec up

Jumping squat to sumo squat

Glute bridge hold jumping opening legs

SET 3

1 squat + calf raises + 1squat w/pulse

Lunge kick back (R)

Lunge kick back (L)

SET 4

Cossack squat + high knees

Cossack squat + high knees

Read More

Fit 0925

Da Factory Training – CrossTraining

Warm-up

Metcon

Metcon (Time)

Buy in: 100 DUBS

4 Rounds of:

21 BFSU

18 Cluster (75/53)

15/12 Cal Bike

12 Hang Power Snatch (75/53)

9 Cal Ski

Buy Out 100 DUBS

Read More
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