WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

Shoulder Press

4 x 10 reps @ – RPE 6-7

*Rest 2:00-2:30 b/t sets

FULL SEND FRIDAY (Time)

10 Sets for Time:

10 Box Jump overs 24”/20”

15 Deadlifts (62/43) (135/95)

15 Push Ups

300’ shuttle run on turf (down and back 3x)

-Rest 2 minutes b/t sets-

The Factory Strength and Conditioning – Strength & Conditioning

Time for sunshine please (2 Rounds for time)

Run

800m (moderate)

2x400m (moderate/fast)

2x100m (fast – not sprint)

-rest 0:90 b/t all reps-

-rest as needed-

Echo Bike

40/32 Calorie (moderate)

2×20/16 (moderate/fast)

2×10/8 (fast – not sprint)

-rest 0:90 b/t all reps-

*weather pending we can turn the run into a row or ski.

The Factory Strength and Conditioning – Strength & Conditioning

#AlmostFriday (8 Rounds for reps)

Strict pull up cycle-

8 minute EMOM

minute 1: Max Strict Chin Ups

minute 2: rest 60 seconds

continue this for 8 minutes

**Score is repetitions of your LOWEST round.

***TRY YOUR HARDEST TO START ON THURSDAY OR MAKE IT UP SO THAT YOU CAN FOLLOW THE PROGRESSION EACH WEEK AND GAIN THE BENEFITS

Never skip machine day (Checkmark)

12 minute OTM (On the minute aka EMOM)

3 sets:

Minute 1 – 12/10 Calorie Row

Minute 2 – 12/10 Calorie Bike

Minute 3 – 12/10 Calorie Ski

Minute 4 – 12 burpees

The Factory Strength and Conditioning – Strength & Conditioning

Tricky Tricycle of Termination (6 Rounds for calories)

Bike cardio

Echo Bike

6 Sets

30 Cal @ 430/330 watts

:90 Legs only @170/130 watts

:15 sprint

*new set every 4:30

*Only score Calories from the :90 and :15.

**Coaches will help scale watts appropriately for you to maintain of the above is too hard. Looking at 5-7 RPE

The Factory Strength and Conditioning – Strength & Conditioning

Thirsty Thursday (12 Rounds for time)

3 Sets:

1000m Row

-rest 2 minutes after each set-

4 sets:

500m Row

-rest 1 minute after each set-

5 sets:

10 x 25ft Shuttle Runs

-rest 30 seconds between sets-

The Factory Strength and Conditioning – Strength & Conditioning

Slay Saturday (6 Rounds for time)

3 Sets

10 Dumbbell Deadlifts (2×50/35) (2×70/50)

100 yard Dumbbell Farmers Carry (2×50/35)(2×70/50)

10 Dumbbell Deadlifts (2×50/35) (2×70/50)

-rest 1:1 b/t sets-

3 Sets:

5 Dumbbell Deadlifts (2×100/70) (2×70/50)

50 yard Dumbbell Farmers Carry (2×100/70) (2×70/50)

5 Dumbbell Deadlifts (2×100/70) (2×70/50)

-rest 1:1 b/t sets-