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Strength & Conditioning – Fri, Sep 22

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

Strength & Conditioning – Fri, Sep 8

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

Strength & Conditioning – Fri, Aug 25

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 …

Strength & Conditioning – Fri, Aug 25 Read More »