WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

3 rounds

20/16 cal echo bike or 25/20 cal assault bike

100’ front rack walking lunges 2×50/35#

-rest 5 min

3 rounds

20/16 echo or 25/20 assault bike

15 DB front squats 2×50/35#

Metcon (No Measure)

If time:

3 sets-

20 med ball hanging knee raises

20 L/R oblique hip touches

1 min face down ghd hold

10-20 single arm KB deadlifts R/L

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The Factory Strength and Conditioning – Strength & Conditioning

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Push Jerk (5 rep max )

Find a 5RM

Drop 10k for 5 reps

Drop 10k for 5 reps

Back Squat (Find 5 rep max )

Find 5 rep max back squat

Drop 10k for 5 reps

Drop 10k for 5 reps

Push Press (5RM)

Find a 5RM push press

Drop 10k for 5 reps

Drop 10k for 5 reps

Bench Press (RRM)

Find 5 rep max

Drop 10k for 5 reps

Drop 10k for 5 reps

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

20 Burpee box jump over @ 24/20″

25/20 cal row/ski

30 power snatches

25/20 cal row/ski

20 burpees box jump overs @ 24/20″

Snatch + hang snatch + overhead squat (1RM )

Rest 3 min after the wod and establish a 1RM for thid complex

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The Factory Strength and Conditioning – Strength & Conditioning

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Tempo push press

3×6 @ 45,50,55%

Push press with a 4 second down

Tempo front squat

3×6 @ 45,50,55%

Tempo is 4 seconds down, 3 seconds up

Metcon (AMRAP – Rounds and Reps)

12 min amrap

9 dead lifts @ 52/35

6 bar facing burpees

3 power cleans @ 52/35

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The Factory Strength and Conditioning – Strength & Conditioning

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Squat Snatch (10×1 @ 65-75% every 1:30)

One rep every 90s

Full squat, keep working being fast under the bar and gaining confidence with the bar overhead

Clean and Jerk (10×1 @ 65-75% every 2 min )

One rep every 2 min for 10 sets

Full squat, chose the jerk you feel most confident with.

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

4 sets

RX-

30 wall balls 20/14

20/16 cal echo bike-25/18 assault bike

10 alt DB snatch @ 70/50#

-rest 3:30 between sets-

4 sets

GOLD-

30 wall balls 14/10#

16/12 cal echo bike- 18/13 assault bike

10 alt DB snatch 35/25#

-Rest 3:30 between sets-

4 sets

SILVER-

20 wall balls 10/14#

15/10 cal echo bike- 18/13 assault

bike

10 alt DB snatches 25/15#

Front rack box step ups

4×10 increasing from last Friday

(Adding this on Wednesday and Friday now so push yourself to go to a higher box or increasing weight)

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