The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 sets: 15-12-9 Strict handstand pushup Push press (43/30) -3 min rest between sets- **Any style of hspu may be substituted (kipping, box, etc)
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Clean and Jerk (4-4-4-4-3) 3+1 @ 60,65,60,65% 2+1 @ 70%
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Clean and Jerk (4-4-4-4-3) 3 clean + 1 Jerk @ 60,65,60,65% 2 clean + 1 Jerk @ 70% **This day is meant to have a heavy focus on technique and speed over weight. This is the day to iron out any bad habits …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 8 sets 20/16 Calorie Echo Bike -rest 2 min b/t sets- *10 Burpees to target during rest Metcon (Time) 100-80-60-40-20 Double Under 50-40-30-20-10 V up
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Snatch push press + overhead squat + muscle snatch (5+1+3 @ 55,60,65,70%) **You will need two stations and two barbells. One barbell will be up on a rack for the Snatch Push Press + Overhead Squat, and one barbell will be on the …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) Rx- 12 Squat Cleans (62/43) 12 Bar Muscle Ups 12 Squat Cleans (62/43) Gold- 12 Squat Cleans (52/35) 12 Bar Muscle Ups progressions/24 CTB pull ups 12 Squat Cleans (52/35) Metcon (Time) RX- 42-30-18 GHD Sit Ups Calorie Ski *100’ Handstand …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) RX- Partner throw down!!! 4 Sets 400m Run/500m row 30 Wall Balls (20/14) 20 Chest to bar Pull Ups 100’ Sled push (3×45/2×45) 10 Sandbag Clean (150/100) 100’ Sled push (3×45/2×45) -rest 3:00 b/t sets- Gold- 4 Sets 400m Run/500m row …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Squat Snatch (3×1 @ 70,75,80, 3×1 @ 85%) Clean and Jerk (3×1 @ 70,75,80, 3×1 @ 85%) Back Squat (3×1 @ 70 3×1 @ 80%) Metcon (No Measure) Accessories- 3-5 sets 5 tall box jumps 100′ sled push (sprints)
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Sets: (13 min cap each) 40/32 Calorie Echo Bike 40 Toes to bar 20 Dumbbell Snatches (70/50) 20 Burpee Box jump over (24/20″) -rest 5-6 min between sets for dull recovery
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Power Snatch (3-2-1-3-2-1) 3 @ 60 2 @ 70 1 @ 80% 3 @ 70-75% 2 @ 80-85% 1 @ 90-100% Power Clean (3-2-1-3-2-1) 3 @ 60 2 @ 70 1 @ 80% 3 @ 70-75% 2 @ 80-85% 1 @ 90-100% Push …
The Factory Strength and Conditioning
Ames Iowa Functional Fitness Training Gym
Building a Factory Family – stronger, healthier, happier, educated about fitness, and helping each other along the way.
Class Hours Vary
Gym Hours are 5AM-9PM
Members have 24 Hour Access
