WOD Blog

LOFT WOD

Cardio Mash-Up

Accumulate 100/75 Cal Assault Bike
EMOM: 3 Burpee Lateral Jump Overs (24/20″)

Rest 5 min

Accumulate 500 Single Unders
EMOM: 3 Busters (95/65#)

Rest 5 min

Accumulate 100/75 Cal Row
EMOM: 5 V-Ups

Post WOD
Mimosa Mobility!

LOFT WOD

Metcon
:30/:30/:30 on :30 rest

3 Rounds
Reverse Goblet Lunge
Goblet Squat
KB Swings

Ring Rows
Ring Pushups
Slam Balls

Jumping Squat
Burpees
Plank Jacks

DB Front Rack Box Step-ups
DB Push Press
DB Upright Row

KB DL
Farmers Hold
Farmers Walk

Kicker
5:00 AMRAP
2 Push-up
4 Sit-ups
6 Air Squats

LOFT WOD

Strength
Shoulder Press (5-3-2-2-2-2)
E2MOM x 6
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

Metcon
E8MOM x 3
400m Run
30 Wall Balls
20 Box Jumps
3 Rope Climbs
RX: 20/14#, 24/20′

Post WOD
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch

LOFT at Home

Strength
EMOM x 12
4 Rounds
1. 12 Lateral Raises
2. 15 Banded Pull Aparts
3. 12 Bicep Curls

Metcon
Every 8:00 x 3
400m Run
30 Wall Balls
20 Box Jumps
3 Rope Pulls

Post WOD
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch

LOFT WOD

Metcon
4 Rounds for Time
0:00-12:00
15/12 Cal Row
12 Thrusters
RX: 95/65#
 
15:00-25:00
For Time:
30/22 Cal Row
20 Burpee Pull-Ups
12 Bar Muscle-Ups

25:00-40:00
For Time:
100-Foot SA Overhead KB Carry
40/30 Cal Row
50 Kettlebell Swings
40/30 Cal Row
100-Foot SA Overhead KB Carry
RX: 53/35#

Post WOD
2:00 Pigeon Stretch

LOFT at Home

Metcon
0:00-12:00
4 Rounds for Time
15/12 Cal Row
12 Double DB Thrusters
Remote: Sub 30 Skater Lunges for Cal Row

15:00-25:00
For time:
30/22 Cal Row
20 Burpee Jumping Pull-Ups
20 Bench Dips
Remote:
60 Jump Rope
30 Burpee Broad Jumps
20 Bench Dips

25:00-40:00
For time:
100′ SA Overhead KB Carry
40/30 Cal Row
50 Kettlebell Swings
40/30 Cal Row
100′ SA Overhead KB Carry
Remote: Sub 800m Run for Cal Row

Post WOD
2:00 Pigeon Stretch

LOFT WOD

Strength
Deadlift 
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed

Metcon
5 Rounds
2:30 Work/1:30 Rest
15/12 Cal Bike
10 Bar Facing Burpees
Max Deadlifts (Increase Weight/Round)
RX: 135/95#, 155/105#, 165/115#, 185/135#, 205/145#

Post WOD
2:00 Pancake Stretch
2:00 Frog Stretch

LOFT at Home

Strength
AMRAP x 15
20 Double DB RDL
20 Weighted Glute Bridges
20 Supermans + 20s Hold

Metcon
5 Rounds
2:30 Work/1:30 Rest
12 Cal Bike
12 DB Bar Facing Burpees
Max Plank DB Pull Throughs

Remote: Sub 36 Jump Lunges for Cal Bike

Post WOD
2:00 Pancake Stretch
2:00 Frog Stretch