The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 1 mile run or 1600m row before and after Metcon (AMRAP – Reps) 25 Min Partner AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats *All w/20lb/14lb vest if able -Switch rounds back and forth with your partner-
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 250m row 20 Handstand Push Ups 100’ Double Kettlebell Front Rack Lunge (2×53/35) 250m row 100’ Double Kettlebell Front Rack Lunge (2×53/35) 20 Handstand Push Ups 250m row
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard In the hole front squat + pause front squat + front squat (5×1+1+1) 5×1+1+1 1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 70,80,85,90,90% *Pause for 2 seconds in the bottom *After in the hole squat, …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) Murph Prep Monday: 5 rounds 10 pull ups 20 Push ups 30 Air Squats -Rest 5 Minutes- 10 rounds 5 pull ups 10 Push ups 15 Air Squats *Perform with 20/14 vest
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 sets 10 DB box step overs @ 2×50/35#/24/20″ 25 GHD sit ups 10 sand bag box step overs @ 2×50/35#/24/20″ -3 min rest between sets-
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Clean and Jerk (Build to heavy for the day ) Positions Power and squat Transition from clean to jerk Push jerk snd Split jerk
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (8 Rounds for time) 80 Double Unders (80 singles) 20/16 Calorie Row or ski 10 Thruster (62/43) (52/35) (43/30) -Rest 3 min b/t sets-
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard In the hole front squats (5×3 @ 65,70,80,85,90%) 3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 60,70,80,85,90% Tempo Strict Barbell Seated Press (5-5-4-4-4 @ 55,60,65,70,70,75%) (3 seconds in the rack, 3 seconds at the top) (Moderately …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Power Clean and Jerk Barbell Cycling: (10 repd @ 65,70,75.80,75,70,65) Power Clean and Jerk Barbell Cycling: 10 Reps at the following: 70/84/93/102/93/84/70 *Ladies: 10 @ 48/57/65/70/65/57/48 -Rest 3 min between weights- *1st last set tng. Rest fast singles Metcon (4 Rounds for reps) …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) RX- Partner Throwdown Friday 50/40 Calorie Echo Bike 50 Front Squats (185/125) 50/40 Calorie Echo Bike 100 GHD Sit Ups 50/40 Calorie Echo Bike 50 Overhead Squats (135/95) 50/40 Calorie Echo Bike Gold- Partner Throwdown Friday 40/30 Calorie Echo Bike 35 …
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.Â
Class Hours Vary
Gym Hours are 5AM-9PM
Members have 24 Hour Access
