WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

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Bench Press

5 x 1 @ 60, 70, 80, 90, 100%

Front Rack Lunge

6, 4, 2, 2, 2 increasing as sets decrease in reps

Metcon (AMRAP – Rounds)

Partner Throwdown Friday

AMRAP 20

1 Rope Climb

10 Push Ups

25′ Walking Lunge

Wear a weight vest (20/14 lb)

-alternate rounds with partner (or 1:1 rest)

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The Factory Strength and Conditioning – Strength & Conditioning

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Snatch

5 x 1 @ 70, 75, 75, 80, 80%

Clean and Jerk

5 x 1 @ 70, 75, 75, 80, 80%

Front Squat

3 x 1 @ 80, 90, 100%

**Find a 1RM, take more sets if needed

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

5 sets

30/24 Calorie Row

20 GHD Sit Ups

10 Burpee over rower

-rest 3 min between sets-

Rx+ will do 25 GHD Sit Ups

Scaled will do regular burpees, not over rower

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The Factory Strength and Conditioning – Strength & Conditioning

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Power Snatch

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

Power Clean

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

Deadlift

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

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The Factory Strength and Conditioning – Strength & Conditioning

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Back Squat

5 x 1 @ 85%

Metcon (Time)

“Daniel”

For time:

50 Pull-ups

400 meter run

21 Thrusters (43/30)

800 meter run

21 Thrusters (43/30)

400 meter run

50 Pull-ups

Scale-

40 pull ups, 35/25 thrusters

30 pull ups, empty bar thrusters

**400m is one big loop

**800m is two big loops

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (3 Rounds for distance)

AMRAP 5 Minutes

50/40 Calorie Row

Max Distance DB Farmers Carry (100/70)

-rest 3 mins-

@ 8:00

AMRAP 5 Minutes

50/40 Calorie Ski

Max Distance Sled Push (5x45s/3x45s+1×25)

-rest 3 mins-

@ 16:00

AMRAP 5 Minutes

50/40 Calorie Bike

Max Distance Sandbag Bear Hug Carry (150/100)

-die-

Metcon (No Measure)

12 Minute EMOM

Odd Minutes: 20 Alternating V-Ups

Even Minutes: 30 Sec One Arm Hang (15 sec each arm)

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