Friday
The Factory Strength and Conditioning – Strength & Conditioning Power Snatch 5 x 3 @ 55, 60, 65, 70, 73% Metcon (Time) FULL SEND FRIDAY!! 5 Rounds 10 Lateral Burpee Over Bar 5 Power Clean (84/55)
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Thursday
The Factory Strength and Conditioning – Strength & Conditioning Deadlift 5 @ 8/10 RPE 5 @ 8/10 RPE 5 @ 9/10 RPE 5 @ 9/10 RPE Metcon (No Measure) 4 Sets: 800m Row or Ski (moderate effort 5-6/10) -RIGHT INTO- 2 Min Echo Bike (moderate-fast effort 7/10) -rest 3 min between sets- **This is NOT …
Wednesday
The Factory Strength and Conditioning – Strength & Conditioning Weighted / Strict Ring Dips 5-4-3-2-1 1-2-3-4-5 Metcon (Time) For Time: 60 Double Unders 30 Pull Ups 60 Double Unders 20 Chest to Bar 60 Double Unders 10 Burpee Pull Ups 60 Double Unders 20 Chest to Bar 60 Double Unders 30 Pull Ups 60 Double …
Tuesday
The Factory Strength and Conditioning – Strength & Conditioning Push Press 5 @ 55, 60% 4 @ 65% 3 @ 70, 73% 3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 3 + 1 @ 55, 60, 65, 70, 73% Clean Pull 5 x 5 @ 85%
Monday
The Factory Strength and Conditioning – Strength & Conditioning Pause Front Squat 5 x 3 @ 65, 70, 70, 75, 75% **2 second pause at the bottom of each rep Metcon (Time) 3 sets (1 set every 6 minutes) 20/16 Calorie Bike or Row 20 Wall Ball (20/14) 50′ Walking Lunge (2×50/35 farmer carry hold)
Saturday
The Factory Strength and Conditioning – Strength & Conditioning Metcon (Time) 5 Sets: AMRAP 2:30 15/12 Calorie Echo Bike 12 Front Squats (70/48) Max Ring Dips -Rest 3:30 between sets-
Friday
The Factory Strength and Conditioning – Strength & Conditioning Deadlift 5 x 3 @ 80% Metcon (Time) 3 Rounds: 400m Run 21 KB Swings (53/35) 12 Pull Ups -rest 5 min between rounds-
Thursday – Thanksgiving
The Factory Strength and Conditioning – Strength & Conditioning Metcon (Time) FIGHT GONE BAD Three Rounds of: Wall Balls (20/14) Sumo Deadlift High-Pull (75 lbs) Box Jump (20) Push Press ( (75 lbs) Row/ski/bike (calories) In this workout, you move from each of the five stations after a minute. The clock does not reset or …
Wednesday
The Factory Strength and Conditioning – Strength & Conditioning Front Squat Find a new ONE REP MAX **ideal rep scheme would be: 3 @ 60% 2 @ 70-75% 1 @ 80, 90, 100+% Metcon (Time) 5 Sets (1 set every 4 minutes) 100 Double Unders 30 Push Ups **Rx+ do 50 push ups and minimum …
Tuesday
The Factory Strength and Conditioning – Strength & Conditioning Shoulder Press 5 @ 55% 5 @ 60% 4 @ 65% 3 @ 70, 70% Metcon (Time) 3 Sets (1 set every 7 minutes) 21-15-9 Calorie Row/Ski (alt rounds) 12-9-6 Box Jump Overs (30/24) (24/20) *Female calories 18-12-6
