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 …
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 …
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%)
The Factory Strength and Conditioning – Strength & Conditioning Maxton (Time) Maxton With a weight vest, 13 rounds for time of: 8 strict pull-ups 26 box step-ups 21 burpees ♀ 14-lb. vest, 20-in. box ♂ 20-lb. vest, 24-in. box In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members …
The Factory Strength and Conditioning – Strength & Conditioning Friday partner throw down (Time) Partner Workout For time: 500ft Sled Push (2×45/1×45) 75 KB Thrusters (2×35/25) 500ft Sled Push (2×45/1×45) 75 Wall Balls (30/20) (10/9ft) (split) 500ft Sled Push (2×45/1×45) 75 KB Thrusters (2×35/25) 500ft Sled Push (2×45/1×45) *Split reps as desired Individual Version: For …
The Factory Strength and Conditioning – Strength & Conditioning Hand stand practice (No Measure) 20 min of: Hand stand practice -Holds against the wall -Handstand push up practice -handstand walking or just practice being upside down EMOM of love (Checkmark) EMOM 32 minutes Minute 1: 15/12 Calorie Ski Minute 2: 15 DB Bench Press (2×50/35) …
The Factory Strength and Conditioning – Strength & Conditioning Snatch (3 @ 55-60% 2 @ 60-65% 1 @ 65-79% 3 @ 60-65% 2 @ 65-70% 1 @ 70-75% 1 @ 75,75%) Split Jerk (3 @ 55-60% 2 @ 60-65% 1 @ 65-79% 3 @ 60-65% 2 @ 65-70% 1 @ 70-75% 1 @ 75,75%)
The Factory Strength and Conditioning
Ames Iowa Functional Fitness Training Gym
Building a Factory Family – stronger, healthier, happier, educated about fitness, and helping each other along the way.
Class Hours Vary
Gym Hours are 5AM-9PM
Members have 24 Hour Access
