The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 rounds 20/16 cal echo bike or 25/20 cal assault bike 100’ front rack walking lunges 2×50/35# -rest 5 min 3 rounds 20/16 echo or 25/20 assault bike 15 DB front squats 2×50/35# Metcon (No Measure) If time: 3 sets- 20 …
All I wanna do is zoom-a-zoom-zoom-zoom And a poom-poom, just shake ya rump!! Read More »
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Push Jerk (5 rep max ) Find a 5RM Drop 10k for 5 reps Drop 10k for 5 reps Back Squat (Find 5 rep max ) Find 5 rep max back squat Drop 10k for 5 reps Drop 10k for 5 reps Push …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 20 Burpee box jump over @ 24/20″ 25/20 cal row/ski 30 power snatches 25/20 cal row/ski 20 burpees box jump overs @ 24/20″ Snatch + hang snatch + overhead squat (1RM ) Rest 3 min after the wod and establish a …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Tempo push press 3×6 @ 45,50,55% Push press with a 4 second down Tempo front squat 3×6 @ 45,50,55% Tempo is 4 seconds down, 3 seconds up Metcon (AMRAP – Rounds and Reps) 12 min amrap 9 dead lifts @ 52/35 6 bar …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Squat Snatch (10×1 @ 65-75% every 1:30) One rep every 90s Full squat, keep working being fast under the bar and gaining confidence with the bar overhead Clean and Jerk (10×1 @ 65-75% every 2 min ) One rep every 2 min for …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 sets RX- 30 wall balls 20/14 20/16 cal echo bike-25/18 assault bike 10 alt DB snatch @ 70/50# -rest 3:30 between sets- 4 sets GOLD- 30 wall balls 14/10# 16/12 cal echo bike- 18/13 assault bike 10 alt DB snatch …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Snatch Grip Deadlift (5,4,3,2,1) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1 @ 100% Base weight off of 1RM snatch + 20k Metcon (Time) 50-40-30-20-10 Push ups Cal row
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Back Squat (3×6 tempo) Six reps each set. 4 seconds down 3 seconds back up. No pause at the bottom. Your coach will call the cadence. Shoulder Press (3×6 tempo @ 45,50,55%) 4 seconds down, 3 seconds up. No pause Metcon (AMRAP – …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) RX: 150 wall balls 300 double unders 30 ring dips Gold: 100 wall balls 200 double unders 20 ring dips Silver: 100 wall balls (10# ball) 200 single unders 30 box or bench dips Metcon (No Measure) 3 sets front rack …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Power Snatch (10×1 @ 60-70%) 1 rep every 1:30 Power Clean and Jerk (10×1 @ 60-70% ) 1 rep every 2 min Metcon (No Measure) 3 rounds 12 ring row (feet on box or bench all the way under the bar) 15 med …
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
