WOD Blog

Sunday, October 24th

LOFT WOD

Metcon 
EMOM x 12
1. 8-10 Single Arm DB Row @ 2111 (L)
2. 8-10 Single Arm DB Row @ 2111 (R)
3. 1:00 Front Rack KB Weighted Wall Sit Hold
4. Rest

Into:
EMOM x 16
1. 6 Snatch-Grip Romanian Deadlift x 6 reps @ 4011
2. 2 x Forward Sprints Agility Ladder (one foot in each)
3. 8 Strict Knees to Elbows @ 2110
4. 20-25 Banded Overhead Triceps Extensions @ 10X0

Into:
AMRAP x 10
20 Alternating Reverse Lunges with DB/KB Farmer’s Carry
20 V-Ups
20 Push-Ups

Post WOD
Choice foam roll

GRIT WOD

Cardio
E2MOM x 8 Sets
Station 1 – 22/18 Calorie Assault Bike
Station 2 – 22/18 Calorie Row

Finisher
150 Abmat Situps

Saturday, October 23rd

LOFT WOD

Strength
Bear Complex 
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Work up to a heavy Bear Complex

Metcon
For Time:
30 Power Cleans
30 SDHP
200 Double Unders
10 Rope Climbs

EMOM incl 0:00 5 Burpees

RX: 135/95#

Post WOD
10 Down Dog to Up Dog
1:00 Puppy Dog Stretch with Lateral Reach

GRIT WOD

Metcon 
Alternating Tabata

Hanging Toe Raises
Body Saw

SL Box Step + Knee Drive
Bearhug Reverse Lunge

Uneven Push-Up
DB Renegade Row

Butterfly Crunch
Back Extensions

Cross Behinds
Crossovers

KB DLs
Double KB Push Press

Assault Bike
High Knees Burpees

Post WOD
2 minutes per side Pigeon


Friday, October 22nd

LOFT WOD

Strength
Front Squat (5 x 6 reps @ 75%)

Metcon
For time:
600m Row
30 Pull-Ups
25′ Back Racked Walking Lunge
25′ Front Racked Walking Lunge
25′ Overhead Walking Lunge
30 Pull-Ups

(or sub 10 Stationary Lunges for 25′)

RX: 135/95#

Post WOD
1:00 Couch Stretch
1:00 Pigeon Stretch

GRIT WOD

Strength
10/10 Bulgarian Split Squats
20 Glute Bridges
10/10 Weighted Step Ups
10/10 Banded Fire Hydrants
20 Wall Sit Marches

Metcon
For time:
2 Rounds
800m Run
30 Push-Ups
75′ Double KB Front Rack Lunge
30 Ring Rows

(or sub 12 Stationary Lunges for 25′)

Post WOD
1:00 Couch Stretch
1:00 Pigeon Stretch

Thursday, October 21st

LOFT WOD

Gymnastics
Strict Strength/Skill Development
Every 90 seconds x 3  Rounds
1. 6-10 Strict Handstand Push-Ups/Negatives/Kick Ups
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 1-5 RMU or Low Ring MU Transitions

Metcon 
2 Rounds:

AMRAP 3
10 Wall Balls
10 Box Jumps

Rest 1:00

AMRAP 3
15 Kettlebell Swings
30 Double Unders

Rest 1:00

AMRAP 3
20 Dumbbell Snatch
10/7 Cal Row

Rest 1:00

RX: 20/14#, 53/35#, 50/35#

Post WOD
20 Slow “around the world” pass-throughs from the hips

GRIT WOD

Gymnastics
Strict Strength/Skill Development
Every 90 seconds, for 18 minutes (4 sets) of:
1. 6-10 Strict Handstand Push-Ups/Negatives/Kick Ups
2. 15-20s Ring Support Hold + 15-20s Ring Dip Hold
3. 1-5 RMU or Low Ring MU Transitions

Metcon
2 Rounds:

AMRAP 3
10 Wall Balls
10 Box Jumps

Rest 1:00

AMRAP 3
15 Kettlebell Swings
30 Double Unders

Rest 1:00

AMRAP 3
20 Dumbbell Snatch
10/7 Cal Row

Rest 1:00

Post WOD
20 Slow “around the world” pass-throughs from the hips

Wednesday, October 20th

LOFT WOD

Metcon 
Twisted DT
AMRAP x 30
“DT”:
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc
RX: 135/95#

Post WOD
15 Jefferson Curls or Toe Touch Stretches
1:00 Sledgehammer Trap Smash

GRIT WOD

Metcon 
Twisted DB DT
AMRAP x 30
“DB DT”:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc

Post WOD
15 Jefferson Curls or Toe Touch Stretches
1:00 Sledgehammer Trap Smash