WOD Blog

Tuesday, September 14th

LOFT WOD

Strength
Bench Press (5 x 5 @ 75-80%)

Metcon
5 Rounds
2:00 Work/2:00 Rest
30s Max Calorie Bike
10 T2B
Max Thrusters in remaining time

RX: Start at 75/55# and add 10 pounds each round

Post WOD
2:00 Lacrosse Ball Pec Smash

GRIT WOD

Strength
3 Rounds:
10/side
Goblet Cossack Squats
Bent over DB Rows
Box Pistol Squat Progressions

3 Rounds:
No breaks between movements:
10 Plank Pushups
20 Mountain Climbers
30s Arm Plank

Rest as needed between sets

Metcon
5 Rounds
2:00 Work/2:00 Rest
30s Max Calorie Row
10 Alternating Leg V-Ups
Max DB Thrusters in the remaining time

Post WOD
2:00 Lacrosse Ball Pec Smash

Monday, September 13th

LOFT WOD

Weightlifting
Snatch High Pull + Snatch + Overhead Squat (8×1 Ascending)

Metcon
3 RFT:
400m Run
30 Alternating Dumbbell Snatches
15 Pull-Ups
RX: 40/25#

Post WOD
2:00 each side Towel Stretch

GRIT WOD

Accessory
AMRAP 20
30 Russian Twists
20 Alternating Bird Dogs
10 Bench Hip Thrusts
10 DB Chest Press
20 Skull Crushers
30 Flutter Kicks

Metcon
3 RFT:
400m Run
30 Alternating Dumbbell Snatches
15 Pull-Ups/Ring Rows

Post WOD
2:00 each side Towel Stretch

Sunday, September 12th

LOFT WOD

Metcon 
AMRAP 20
for movement quality and muscle activation of:
20 Suitcase Deadlifts
15 Dumbbell Push Presses
10 Strict Pull-Ups
20 Push-Ups @ 10X1
15 Plate Ground to Overheads
10 Strict Toes to Bar or Hanging Knee Raises

Then in 20:00…

3 Sets
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
100′ Waiters Walk

3 Sets
1-1-2 Dumbbell Bench Press x 8-10 reps
(R arm then L arm then both arms)

3 Sets
Weighted Sit-Ups x 12-15 reps
30 Banded Overhead Triceps Extensions @ 1010
10/10 Single-Leg Dumbbell Deadlifts

Post WOD
Foam roll

Saturday, September 11th

LOFT WOD

Metcon
9/11 Partner WOD

With a partner, split any way:
2001 meter Row
Then:
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95#)

*Bear Complex = power clean + front squat + push press + back squat + back rack push press

GRIT WOD

Metcon 
Alternating Tabata Style
:20 on/:10 off 8 Rounds per Station
Two times through each station

Station 1
Box Jumps
Up Downs

Station 2
Assault Bike
Squat Hold

Station 3
Toes to Rings
DB Cleans

Station 4
Wall Ball Crunches
Lunge Steps

Post WOD
15 Speallers
20 Iron Crosses

Friday, September 10th

LOFT WOD

Weightlifting
E2MOM x 4
6, 8, 10, 12
Halting Snatch Deadlift + Snatch

E2MOM x 4
14, 16, 18, 20
Snatch x 2 reps

Metcon
For time:
3-6-9-12-15
Thruster
Burpee Box Jump Over

RX: 75/55#

Post WOD
1:00 Split Stretch

GRIT WOD

Accessory
A.
Three sets of:
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
100′ Waiters Walk
Rest 2:00

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 30-seconds
Weighted Sit-Ups x 12-15 reps
Rest 30-seconds

C.
Three rounds for movement quality of:
30 Banded Overhead Triceps Extensions @ 1010
10/10 Single-Leg Dumbbell Deadlifts

Metcon
For time:
3-6-9-12-15
DB Thruster
Burpee Box Jump Over

Post WOD
1:00 Split Stretch