WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

1 mile run or 1600m row before and after

Metcon (AMRAP – Reps)

25 Min Partner AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

*All w/20lb/14lb vest if able

-Switch rounds back and forth with your partner-

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

250m row

20 Handstand Push Ups

100’ Double Kettlebell Front Rack Lunge (2×53/35)

250m row

100’ Double Kettlebell Front Rack Lunge (2×53/35)

20 Handstand Push Ups

250m row

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The Factory Strength and Conditioning – Strength & Conditioning

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In the hole front squat + pause front squat + front squat (5×1+1+1)

5×1+1+1

1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 70,80,85,90,90%

*Pause for 2 seconds in the bottom

*After in the hole squat, step back away from safety bars in order to perform the pause front squat

-Rest 3 min between sets-

Tempo Z press + max reps push press (5×4)

5×4

Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):

30 Seconds Max Reps of Barbell Push Press @ 43/30k

-Rest 3 min-

Deadlift ( 8-6-6-4-4 )

8-6-6-4-4

Deadlifts @ 75,80,85,90,90%

5 Tall Jumps following

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

Murph Prep Monday:

5 rounds

10 pull ups

20 Push ups

30 Air Squats

-Rest 5 Minutes-

10 rounds

5 pull ups

10 Push ups

15 Air Squats

*Perform with 20/14 vest

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

5 sets

10 DB box step overs @ 2×50/35#/24/20″

25 GHD sit ups

10 sand bag box step overs @ 2×50/35#/24/20″

-3 min rest between sets-

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The Factory Strength and Conditioning – Strength & Conditioning

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Clean and Jerk (Build to heavy for the day )

Positions

Power and squat

Transition from clean to jerk

Push jerk snd Split jerk

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