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Murph prep Monday’s

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-

Friday Summer vibes 😎

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

Thicc Tuesday

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, …

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Murph prep Monday

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

Friday is still a work day!

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-

Its gonna be May!

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) …

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