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-
