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Author Archives: dafactoryadmin

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HOME 0514

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 3 Rounds of: 28 Snatches 28 Burpees 28 Front rack Lunges

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FIT 0514

Da Factory Training – CrossTraining Warm-up Strength Work Bench Press 4×12 Adding Weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Min 20 SDHP (75/53) 30 Box Jump (24/20) 20 HSPU 30 BFSU 200m Run

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HOME 05/13

Da Factory Training – Home WOD Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Min 20 Hammer Curls 100m Run 5 Man Makers

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FIT 0513

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Partner WOD 14 Rounds 1 Rope Climb 10 Cal Ski 20 Wall Balls (20/14)Partner 1 completes the entire round, while the other partner rests. (Each partner completes 7 rounds )

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Booty 0512

Da Factory Training – Booty Building Warm-up Metcon Metcon (No Measure) 3 rounds- 40sec on 5sec off- 20sec rest between rounds 1. Single hip thrust with knee to chest 2. Single hip thrust with knee to chest 3. Hip thrust …

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HOME 0512

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box Jump Box Dips Devil press

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FIT 0512

Da Factory Training – CrossTraining Warm-up Weightlifting Power Clean + Push Jerk EMOM x 8 Min 1 Power clean + 1 Push Jerk Adding Weight Metcon Metcon (Time) 10 Rounds of 2 Clean and Jerk (165/113) 4 Burpees over the …

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M2B 05/11

Da Factory Training – Move2Burn Warm-up Metcon Metcon (Time) PARTNER WOD 400m Run Together 50 Cal Ski 60 Synchro BFSU 70 Cal Row 80 Synchro Air Squats 90 Cal Bike 80 Synchro Lunges 70 Cal Row 60 Synchro Leg Raises …

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HOME 0511

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 27-21-15-9 KB Swing Goblet Squat Dubs x2 HRPU

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FIT 0511

Da Factory Training – CrossTraining Warm-up Weightlifting Strict Press + Push Press 5 Sets 3 + 3 Metcon Metcon (Time) 21-15-9 200m KB Farmer Carry (53/35) Goblet Squat (53/35) KB Swing (53/35) Cal Bike

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HOME 0510

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 5 Rounds of: 200m Run 10 DB Burpee 10 DB Step Up 20 Russian Twist

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FIT 0510

Da Factory Training – CrossTraining Warm-up Conditioning DUBS 7 Sets Min 1: Max DUBS (Single Jump Rope) Min 2: Rest Metcon Metcon (3 Rounds for time) On a Running Clock 0:00-5:00 30 Clusters (95/63) 5:00-10:00 60/50 cal Row 10.00-15:00 30 …

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HOME 0507

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Alt snatches (1-1) Burpee box jumps 15 Box dips every round

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FIT 05/07

Da Factory Training – CrossTraining Warm-up Weightlifting Back Squat 5 x 2 Adding Weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 16 Min 10 DB Hang Clean and Jerk (50/35) 10 Pull Ups 20 DB Thrusters (50/35) 10 …

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HOME 0506

Da Factory Training – Home WOD Warm-up Metcon Metcon (Time) 5 rounds 16 push ups 26 kb swings 36 front squats

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FIT 05/06

Da Factory Training – CrossTraining Warm-up Metcon Metcon (Time) Partner Wod 150 Cal Row 100 Synchro Push ups 150 Sychro Squats 100 Cal Bike

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HOME 0505

Da Factory Training – Home WOD Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 Min 6 Devil Lunges 20 Deadlifts 100m Run

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Booty 05/05

Da Factory Training – Booty Building Warm-up Tabata song (x2) Jumping squat side to side squat + Lateral kick (R) squat + Lateral Kick (L) Jumping Lunges Metcon Metcon (No Measure) 40sec Work each movement / 20 sec rest between …

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FIT 05/05

Da Factory Training – CrossTraining Warm-up Weightlifting 1 Power Clean + 1 Front Squat + 1 Squat Clean Find a Heavy Complex Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/93) HSPU *3 Rope climbs after Round 8,5,2

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GYMNASTICS

Da Factory Training – Seminar Rope Climb

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M2B 050

Da Factory Training – Move2Burn Warm-up Metcon Metcon (No Measure) 1.45 work / 15 sec rest (change station) 3 Rounds 1: Zig Zag Run 2: 5 Plank Jacks + 5 Push up to Shoulder tap (AMRAP) 3: 10 burpees + …

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