WORKOUT OF THE DAY

The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

50-40-30-20-10-10-20-30-40-50

Cal bike.

Rest 1:1
This is a repeat workout and further will be a benchmark workout for us.

Don’t skip it because it’s hard. Show up and do it because it will make you better.

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

3 rounds

25/20 cal row

25 ghd sit ups

25/20 cal row

25 toes to bar

-rest 3 min betwen sets-

Metcon (No Measure)

Banded lat pull down (wide hands)

Banded lat pull down (close hands)

Seated banded row

Incline hammer curl (each arm)

Standing bicep curl (each arm)

Perform these as a super set

4×10

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

3 min amrap

10 ring muscle up progressions.

Max double/single unders in remaining time.

-rest 2 min-

3 min amrap

15 power snatch @ 52/35

Max bar over burpees

-rest 2 min-

3 min amrap

10 bar muscle up progressions

Max double/single unders

-rest 2 min-

3 min amrap

15 clean and jerks @ 52/35

Max bar over burpees

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

5 sets

21 cal row or ski

11 burppe box jump overs @ 24/20″

15 cal row or ski

11 burpee box jump overs @ 24/20″

9 cal row or ski

-rest 3 min between sets-

Box front squat (4×3 @ 60,65,70,75%)

Use a box to sit on.

Parallel to just below parallel depth

Dont let the front rack drop

Keep your core very tight

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The Factory Strength and Conditioning – Strength & Conditioning

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Squat Clean

2×2 @ 55%

2×3 @ 65%

Touch n go reps!

This means stay tight and dont lose tension througj the movement.

Clean Pull (3×3 @ 75%)

Deadlift (3×3 @ 70%)

Dumbbell bench press (5×5)

Moderate to heavy. No fails.

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

50 air squats

25 DB snatches (70/50#)

50 air squats

-rest 5 min

25 pistols (alt)

50 DB snatches (50/35#)

25 pistols

Split Jerk (3,2,1,2,2,1)

3 @ 50%

2 @ 55%

1 @ 60%

2 @ 55%

2 @ 60%

1 @ 65%

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