The Factory Strength and Conditioning – Strength & Conditioning
Metcon (No Measure)
20 min emom
Min 1 – 100’ sled push 4 reds/3 blues
Min 2 – 4 bmu/8 CTB pull ups
Min 3 – 5 power cleans increasing start @ 70/45
Min 4 – 20/16 cal ski (15/12 scale$
Min 5 rest
-Cleans are singles
-Don’t Expect a lot of rest. Be ready to move to the next station
-Waterfall in large groups
Metcon (No Measure)
Bodybuilding wod-
2-3rounds
15 cal bike
25 DB bench @ 2×50/35–35/25#
40 alt v ups
2-3 rounds
15 cal row
12 seat incline curls @ 2×25/15–20/10
12 seated alt curls
12 seated hammer curls
40 alt v ups
2-3 rounds
10 burpees
15 DB tri kick backs @ 2×25/15–20/10
