Strength
3 Rounds
10 Negative Pushups
15 Bench Dips
20 Plank Shoulder Taps
Metcon
5 RFT
6 Double DB Hang Squat Cleans
12 Pushups
24 Single DB Bench Step Ups
48 Double Unders
Bodyweight:
6 Up-downs
12 Pushups
24 Step Ups
48 Line Hops
Post WOD
20 Scorpions
Strength
Pick 1 style of pushup based on your current ability:
1. Wall Pushups
2. Incline Pushups (upper body elevated)
3. Regular Pushups
4. Decline Pushups (feet elevated)
5. Deficit Pushups (hands elevated on plates/dumbells/etc
Metcon
Max Effort 1-Mile Run
Complete AMRAP in 3:00
AMRAP x 15
10 Alternating SA Devil’s Press
20 Situps
30 Goblet Squats
Bodyweight:
AMRAP x 15
10 Burpees
20 Situps
30 Air Squats
Accessory
Max Plank Hold
Post WOD
1:00/side Triceps Stretch
1:00/side Straddle Stretch
Metcon
4 Sets (1 Set Every 5 minutes):
200m Run
10 Double Dumbbell Thrusters (50/35#)
15 Lateral Burpees Over Dumbbell
No Equipment:
200m Run
10 Pike Push-Ups
10 Jump Squats
15 Burpees
Accessory
3 Sets:
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
1:00 Plank Hold
Post WOD
1:00/side Couch Stretch
Warm-up
5 AMRAP
50 Single Unders OR Jumping jacks
25 Flutter Kicks (each leg)
10 Cossack Squats (total)
Metcon
2 Rounds:
100 Double Unders
50 Alternating Leg V-Ups
50 Double Dumbbell Deadlifts (50/35#)
No Equipment:
50 Jumping Jacks
50 Alternating V-ups
25 Heel Walkouts
Accessory
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
Post WOD
10 Speallers
10 Scorpions
First and foremost, thank you all so much for your support this year. Congratulations on the effort you are putting into maintaining your fitness. We know that it would be much easier in the short run to throw in the towel and enjoy putting on those #covid19pounds. We’re proud of you, and if there’s anything that we can do to help make that easier for you, PLEASE send us an email. Here’s what we’ve come up with so far – let us know if you have any other suggestions!
Memberships
All active memberships will be put on hold beginning Tuesday, November 17. All memberships will resume on the day we are allowed to re-open (currently projected to be December 14). If you would like to financially contribute to Loft by continuing your membership, please fill out our form here.
Equipment Rental
We will be renting out equipment for a fee. If you’re interested in renting equipment, please fill out this form by noon on Thursday. At that point, we’ll hold a lottery for the available items. We’ll contact you with your items by Friday morning. Equipment can be picked up from the Loft between 9am and 4pm on Friday or Saturday. All equipment will be due back to Loft by 4pm on December 11. If we are unable to reopen by December 14, we will service and repair equipment as necessary and repeat the lottery process in December. The rental fee covers the period between November 20 and December 11.
Zoom Classes
Beginning tomorrow, we will be offering Zoom classes at 6am and noon Monday through Friday. Monthly membership is $100 and open to all ages. This membership also includes access to our lift and home (both bodyweight and limited equipment) programs. Please click here to sign up!
Accountability Coaching
If you know that you struggle with accountability while working out at home and would like help, please text us 206-408-1094. We’ll set you up with a coach to help you however works best for you – over text or by phone.
Programming
We will be beginning a new cycle starting this Thursday. Our target benchmarks will be push ups, plank, mile run, and sit and reach stretch.
Holiday Nutrition
If you’d like to take advantage of the gym-less time to focus on nutrition, please email us at nutrition@loft-fitness.com.
If we’ve missed answering your question, please shoot us an email!
Lift Loft Love,
Loft Staff