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
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Sets (1 Set every 5 minutes) 15 Chest to Bar Pull Ups 2x 25′ Shuttle Run 10 Thruster (62/43)
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 …
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-
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Front Squat (3-2-2-1-1-1) 3 @ 70% 2 @ 80% 2 @ 8.5% 1 @ 90% 1 @ 9.5% 1 @ 100% Strict press + push press (3-3-2-2-1-1) 3/3 @ 60% 2/2 @ 70% 1/1 @ 80,90,100% Deadlift (5-3-1-1-1) 5 @ 75% 3 @ …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP 9 Minutes 3-6-9-12…. Overhead Squat (52/35) *30 Double Unders after each set of Overhead Squats Metcon (No Measure) Accessories- 100 alt leg v ups 50 oblique v ups L/R …
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Sets (8 min cap) 300m Ski 15 Thrusters (43/30) 100 Double Unders/singles 15 Thrusters (43/30) 300m Ski -Rest 3-4 min between sets-
The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Snatch push press + snatch balance (3-2-2-) 3 Snatch Push Press + 2 Snatch Balance @ 75% 1 RM Snatch 2 Snatch Push Press + 2 Snatch Balance @ 80-85% 1 RM Snatch 2 Snatch Push Press + 2 Snatch Balance @ 85+% …
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 …
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-
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
