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Monday the 13th. Scary πŸ‘»

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Front Squat (1 @ 70,80,85,90,95,100% ) Metcon (Time) 50/40 Calorie Ski 50 Abmat Sit Up 50/40 Calorie Row 50 GHD Sit Ups -Rest 5 minutes- 50 GHD Sit Ups 50/40 Calorie Row 50 Abmat sit up 50/40 Calorie Ski

Thursday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Below Parallel box squat (3-2-1-1-1) Below Parallel Box Squats 3 @ 60 2 @ 70 1 @ 80,90,100% Bench Press (3-2-1-1-1) 3 @ 70% 2 @ 80% 1 @ 85,90,100% Back extentions (3x 10 + 10 second hold at the top) Bi/Tri 3 …

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Work hard Wednesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 100’ Back Rack Dumbbell Lunge (2×50/35) 50 GHD Sit Ups 100’ Front Rack Dumbbell Lunge (2×50/35) 50 GHD Sit Ups 100’ Overhead Dumbbell Lunge (2×50/35) Metcon (Time) 6×20/16 Calorie Echo Bike (Fast) -Rest 1-2 min between sets-

Work hard Wednesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Parallel box squat (2 @ 70,75,80,90,100%. ) 2 Parallel Box Squats @ 70,75,80,90,100%. Bench Press (3 @ 70,75,80,90,100%) Let’s get heavy! Use a spotter. Shoulder pull back and lats engaged. Push the feet in the ground throughout the whole movement. Metcon (Time) 2-3 …

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Post Murph flush

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Sets AMRAP 7 Minutes 10-15-20-25…. Row (calories) Ski (calories) Bike (calories) -Rest 3:00 between sets-