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Monday mash up!

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) (1 set every 6 min) 50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm) 5 bar muscle ups/ 15 pull ups 50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

Hero Friday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

Titanic Tuesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Power Snatch 5 @ 60,70,75% 3 @ 82,84% 1 @ 86,88,90,92% Behind the neck push jerk + push jerk 1+1×2 @ 60,70,75% 1+1 (3 sec pause in catch) @ 82,84% 1 +1 @ 86,88,90,92%

Monday baby!

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 21/16 cal row 42 wall balls @ 20/14 21/16 cal row 36 wall ball @ 20/14 21/16 cal row 30 wall ball @ 20/14 -rest 5 min- 21/16 cal row 21 wall ball @ 30/20 21/16 cal row 18 wall ball …

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Freaky Friday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 50 DB push press 50 DB dead lifts 50 GHD sit ups 100 Single arm DB over head squats 50 GHD sit ups 50 DB dead lifts 50 DB push press *2×50/35#’s

Hump day 🐪

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 2 rounds 30/25 cal bike 100 double unders 50 alt DB hang snatch @ 50/35# -rest 5 min- 4 rounds 15/12 cal bike 50 double unders 20 dB hang snatch @ 50/35# -rest 2 min between sets-

Tantalizing Tuesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard snatch + overhead squat (1+1) (1+1)x2 @ 55,60,70% (1+1)x3 @ 84% (1+1)x3 @ 86,88,90% Back Squat (3 @ 85%, 1 @ 90% x 3 sets )

Never skip a Monday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 18 DB thrusters (2×50/35#) 200m run 15 DB thrusters (2×50/35#) 200m run 12 DB thrusters (2×50/35#) 200m run 9 DB thrusters (2×50/35#) 200m run 6 DB thrusters (2×50/35#) 200m run 3 DB thrusters (2×50/35#) 200m run

Full send Friday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 6 sets 15 chest to bar pull ups 12 box jump overs @ 24/20″ 9 thrusters @ 52/40 -Rest 3 min each round-