WOD Blog

LOFT WOD

Weightlifting
Every 90s x 3 rounds
3 Power Cleans + 3 Front Squats @ 60-65% of 1-RM Clean

Immediately into…

Every 90s x 3 rounds
2 Power Cleans + 2 Front Squats @ 70-75% of 1-RM Clean

Immediately into…

Every 90s x 3 rounds
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

Metcon
3 Rounds:
400 Meter Run
50 OH Plate Walking Lunges
5 Cleans
RX: 25/15#, 175/115#

Post WOD
2:00 Barbell Quad Smash

LOFT at Home

Weightlifting
Every 90s x 3 sets
3 Power Cleans + 3 Front Squats @ 60-65% of 1-RM Clean

Immediately into…

Every 90s x 3 sets
2 Power Cleans + 2 Front Squats @ 70-75% of 1-RM Clean

Immediately into…

Every 90s x 3 sets:
1 Power Clean + 1 Front Squat @ 80-85% of 1-RM Clean

Metcon
3 Rounds:
400 Meter Run
50 OH Plate Walking Lunges
5 Cleans

RX: 25/15, 175/115

Post WOD
2:00 Barbell Quad Smash

LOFT WOD

Weightlifting
Snatch Lift-off + Hang Snatch (1-1-1-1-1-1-1-1)
Every 90s for 12:00
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Metcon 
0:00-10:00
For time:
20/15 Calorie Air Bike
21 Thrusters
20/15 Calorie Air Bike
21 Thrusters
RX: 75/55#

10:00-25:00
For time:
20 Burpee Pull-Ups
20 Strict Handstand Push-Ups
20 Chest to Bar Pull-Ups
20 Strict Handstand Push-Ups
20 Pull-Ups

Post WOD
2:00 Foam Roll Lats

LOFT at Home

Accessory
Every 90s for 12:00
20 Flutter Kicks
10 Alternating Single Leg V-Ups
10 Tuck Ups
20 Bicycle Crunches

0:00-10:00
For time:
21 Calorie Air Bike
21 DB Thrusters
21 Calorie Air Bike
21 DB Thrusters

10:00-25:00
30 Burpee Jumping Pull-Up
30 Push-Ups
30 Box Jumps
30 Box Handstand Push-Ups
30 Pull-Ups

Post WOD
2:00 Foam Roll Lats

LOFT WOD

Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

Metcon
AMRAP 20
20 Calorie Row
20 Wall Balls
20 Burpees Over the Erg
RX/MRX: 20/14#

LOFT at Home

Accessory
AMRAP x 15
10/10 Weighted Bulgarian Split Squats
20 DB Romanian Deadlifts
10/10 Elevated and Weighted Single Leg Glute Bridges + 30s Hold
10/10 Fire Hydrants + 30s Hold
10/10 Donkey Kicks + 30s Hold at Top

Metcon
AMRAP 20
20 Calorie Row
20 Wall Balls
20 Burpees Over the Erg

Loft Remote: Sub 200m Run or 60 Double Unders

Post WOD
20 Speallers
1:00 Pigeon Stretch/side

LOFT WOD

Metcon
Guts and Glory Mashup

5 Rounds:
10 Clusters
20 Alternating V-Ups

Rest 5:00

4 Rounds:
10 BB Death March
20 Lying Toes to Barbell

Rest 5:00

3 Rounds:
10 Manmakers
20 Russian Twists with Both Dumbbells
Rx: 95/65#, 35/20#

LOFT WOD

Metcon 
Round 1- :20 on :10 off
Round 2-  :45 on :15 off
Round 3- 1:00 on :20 off
Round 4- :45 on :15 off
Round 5- :20 on :10 off

D-Ball Squats
Assault bike
D-Ball over shoulder
Box Step-up+Knee drive
Alternating Supine Toe Touches
KB Slingshot 5/5
Groucho walk
Ring plank
Plate OH Lunges
Up-Downs