WOD Blog

Friday, June 18th

LOFT WOD

Strength
Shoulder Press (1-1-1-1-1-1)
Every 1:30 x 6

Metcon 
3 RFT:
75 Double Unders
10 Single Arm Devil’s Press
75′ Single Arm Overhead Walking Lunge
10 Single Arm Devil’s Press
75′ Single Arm Overhead Walking Lunge
RX: 50/35#

Post WOD
1:00 Foam Roll Glutes
1:00 Foam Roll Quads

LOFT at Home

Strength
5 Rounds
1. 10 Renegade Rows
2. 10 Turkish Situps (5/side)

Metcon
3 RFT:
75 Double Unders
10 Single Arm Devil’s Press
75′ Single Arm Overhead Walking Lunge
10 Single Arm Devil’s Press
75′ Single Arm Overhead Walking Lunge

Post WOD
1:00 Foam Roll Glutes
1:00 Foam Roll Quads

Wednesday, June 16th

LOFT WOD

Strength
Deadlift (8-6-4-2-2)
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 1-2 reps
Rest as needed

Metcon
AMRAP x 12
3-6-9-12-etc
Hand Release Push-Ups
Thrusters
Pull-Ups
RX: 95/65#

Post WOD
Yoga Flow Cool Down:
1:00 Warrior One (each side)
1:00 Triangle Pose (each side)
1:00 Dolphin Pose
1:00 Cat/Cow
1:00 Puppy Dog Stretch
1:00 Corpse Pose

LOFT at Home

Strength
EMOM x 12
4 Rounds
1. 12 Suitcase DL (R)
2. 12 Suitcase DL (L)
3. 45s Elbow Plank

Metcon
AMRAP x 12
3-6-9-12-etc
Push-Ups
DB Thrusters
Jumping or Banded Pull-Ups

Post WOD
20 Scorpions
1:00 Puppy Dog Pose

Tuesday, June 15th

LOFT WOD

Weightlifting
0:00, 1:30, 3:00
Snatch Push Press + Overhead Squat x 2 reps

4:30, 6:00, 7:30, 9:00
High Hang Snatch x 2 reps

10:30, 12:00, 13:30, 15:00
Hang Snatch x 1 rep

16:30, 18:00, 19:30
Snatch x 2 reps

19:30-24:00
Build to today’s heavy DOUBLE

Metcon
For time:
18 Power Snatch
3 Rope Climbs
15 Power Snatch
2 Rope Climbs
12 Power Snatch
1 Rope Climbs
9 Power Snatch
RX: 75/55#
(12:00 Cap)


Post WOD
2:00 Towel Stretch

LOFT at Home

Strength
0:00, 1:30, 3:00
15/15 Bulgarian Split Squats

4:30, 6:00, 7:30, 9:00
1. 20 Goblet Sumo Squats
2. 10/10 SL RDL

10:30, 12:00, 13:30, 15:00
1. 20 Weighted Reverse Lunges
2. 10 Tempo Goblet Cossack Squats @ 3331

16:30, 18:00, 19:30
10-15 Weighted Hip Thrusts

21:00-24:00
3:00 Max Bike Cals

Metcon
For time:
40 DB Snatch
10 Ring Rows
30 Power Snatch
3 Rope Pulls
20 Power Snatch
10 Ring Rows
10 Power Snatch
3 Rope Pulls
(12:00 Cap)

Post WOD
2:00 Towel Stretch

Monday, June 14th

LOFT WOD

Strength
EMOM X 10
2 Front Squats + 3 Back Squats

1 Clean Lift-Off + 1 Power Clean & Jerk
Every 90s for 10 sets

Metcon
Grettel 
10 Rounds For Time:
3 Clean and Jerks (135/95#)
3 Burpees Over the Bar
To learn more about Grettel click here
(8:00 Cap)

Post WOD
2:00 Pigeon Stretch

LOFT at Home

Accessory
EMOM x 10
1. 20 Bicycle Crunches
2. 30s Hollow Hold

Every 90-sec x 10
1. 10 DB Rows + 20s Banded Pull Apart Pulses
2. 10 Heavy DB Press + Max Effort Banded Pushups

Grettel — DB Version
10 Rounds for Time:
3 Double Dumbbell Clean & Jerks
3 Dumbbell Facing Burpees

Post WOD
2:00 Pigeon Stretch