The Factory Strength and Conditioning – Strength & Conditioning Funky Friday! (10 Rounds for time) 10 sets 5 Wall Walks 10 Double Rack Kettlebell Front Squats (2xRed/Blue) 15/12 Calorie Row -Rest 2 min b/t sets- *scale 3 wall walks 2x blue/yellow
The Factory Strength and Conditioning – Strength & Conditioning Summer body workshop (5 Rounds for time) 5 sets 15-12-9 (12-10-8) Calorie Ski Erg Calorie Echo Bike -rest 3 minutes b/t sets-
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 …
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 …
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 …
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 …
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) …
The Factory Strength and Conditioning – Strength & Conditioning Full send Friday (Time) FULL SEND FRIDAY!! 30/24 Calorie Bike -into- 4 Rounds 20 GHD Sit Ups *4 Bear Complex (135/95)(62/43kg) -into- 30/24 Calorie Bike Erg *1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + …
The Factory Strength and Conditioning – Strength & Conditioning Squat snatch cycling 10-8-6-4-2 (5 Rounds for weight) 10 @ 60-65% 8 @ 65-70% 6 @ 70-75% 4 @ 75-80% 2 @ 80-85% -Rest 1-2 min between sets- Squat Snatch Build to a heavy triple in 10 min Floating Snatch + High Pull 2 @ 100,100,105,105,110,110,110%
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
