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

The Factory Strength and Conditioning – Strength & Conditioning

Power Snatch (3-2-1-2-2-1-1-1-1-1-1
3 @ 60%
2 @ 65%
1 @ 70%
2 @ 65,70%
1 @ 75,80,85,90,95,1RM attempt )

Clean and Jerk (2-1-1-2-1-1
2 @ 65%
1 @ 70,75%
2 @ 60%
1 @ 70,75%)