WORKOUT OF THE DAY
The Factory Strength and Conditioning – Strength & Conditioning
Front Squat (5×4 @ 60,60,65,65,70% or RPE
*pause for 3 seconds in the hole*
)
#FridayFeels (2 Rounds for time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x heavy as possible)
10/8 Calorie Echo Bike
-Rest 5:00-
25 Burpees over dumbbells
25 Dumbbell Deadlifts (2xHAF)
20/16 Calorie Echo Bike
The Factory Strength and Conditioning – Strength & Conditioning
Bench Press (5-4-3-2-1)
Bench Press (8-8
70-80%)
Deadlift (5-4-3-2-1)
60,70,75,80,90-95% or PRE
Deadlift (8-8)
70-80% or RPE
The Factory Strength and Conditioning – Strength & Conditioning
Box step ups (4 Rounds for weight)
Front rack Barbell Box step ups
4×20 (10L/10R)
increasing as able, lots of balance and stability required here. Be careful and work hard on being perfect
Skippin rope (Time)
5 sets (1 set every 4 minutes)
10-30-60 Crossovers/60 doubles/120 singles
4 Wall Walks
Abs-
200 alt leg v ups
The Factory Strength and Conditioning – Strength & Conditioning
Shoulder Press (5-4-3-2-1-10-10
60-65-70-75-80-65-70% or RPE)
Echo thruster final games (Time)
For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)—43/30k
Round 2: 15 @ (115/85)—52/36k
Round 3: 12 @ (135/95)—62/43k
THEN
30 alt lunges in place with barbell on back
The Factory Strength and Conditioning – Strength & Conditioning
Back Squat (5-4-3-2-1-1-1
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80,90,1RM attempt )
Bench Press (5-4-3-2-1-1-1
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80,90,1RM attempt )
Double Kettlebell Front Rack Walking Lunges (Checkmark)
Double Kettlebell Front Rack Walking Lunges
3×10 alt lunges @ increasing weights
1-Mile Run (Time)
Max Effort 1-Mile Run
5k Run (Time)
Max Effort 5k Run
