Friday, December 4th

LOFT WOD

Strength
Shoulder Press (5 – 3 – 1+)
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%

Metcon
AMRAP 10
10 Box Jumps (24/20″)
10 Push-Ups
10 Toes to Bar

Accessory
3 Sets
10 Dumbbell Upright Row (each side)
10 Cat-Cow
1:00 Corpse Pose

LOFT Remote WOD

Metcon
Run “Aerobic Capacity”
10 x (100m at the fastest pace, 300m at an easy pace) w/ no rest b/w reps or sets

Accessory
3 Sets:
10/10 Single Arm Dumbbell Windmills
10/10 Suitcase Deadlifts
15 Banded Scap Squeezes

Post WOD
1 minute each
– Downdog w/ alt. heel to floor stretch
– Puppy Dog Pose
– Cat/Cow

Thursday, December 3rd

LOFT WOD

Metcon 
AMRAP 3
21 Abmat Sit-Ups
21 Russian KettleBell Swings (53/35#)
Max Handstand Push-Ups
– Rest 1 minute, then repeat until 63 reps of HSPU are completed –
Time Cap: 18 Minutes

Post WOD
1:00 Child’s Pose
1:00 Towel Stretch

LOFT Remote WOD

Metcon 
3 Rounds
1:00 Max Reps Double Unders
1:00 Max Reps Bench Dips
1:00 Max Reps Jumping Lunges
1:00 Max Reps Single Dumbbell Hang Clean and Jerk
1:00 Rest

Bodyweight:
3 Rounds
1:00 Max Reps Jumping Jacks
1:00 Max Reps Chair Dips
1:00 Max Reps Alternating Situps
1:00 Max Reps Plank Pushups
1:00 Rest

Accessory
3 Sets:
10/10 Dumbbell Single Arm Sotts Press or Kneeling Press
20 Hip Bridges
20 Supermans

Post WOD
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)

Wednesday, December 2nd

Weightlifting
EMOM Snatch 10 x 1 Snatch @80%

Metcon
E4MOM x 5
Max Effort 20/15 Calorie Assault Bike

Post WOD
1 min couch stretch (each side)
1 min quad smash (each side)
1 min half saddle (each side)

LOFT Remote WOD

Metcon 
15-12-9-6-3
Double DB Bent Over Rows
Hand Release Push-Ups
400m Run

Bodyweight:
15-12-9-6-3
Door Knob Rows
Hand Release Push-Ups
400m Run

Accessory
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 b/w Sets-

Post WOD
:30-sec Chest Stretch (Each Side)
10 Alternating Scorpion Stretches (Total)

Tuesday, December 1st

LOFT WOD

Metcon 
2000/1500m Row
100 Thrusters (45/35#)
30 Chest to Bar or 50 Pull-Ups

Post WOD
5 min Cool Down Bike or Walk
1 min Foam Roll Lats
1 min Foam Roll T-spine
1 min Foam Roll Quads

LOFT Remote WOD

Metcon 
E6MOM x 3
100m Run
10 Burpee Box Jump Over
100m Run
10 Burpee Box Jump Over (24/20″)

Bodyweight:
100m Run
15 Burpees
100m Run
15 Burpees

Accessory
3 Sets:
10/10 Dumbbell Single-Leg RDL
10/10 Dumbbell Single-Arm Shoulder to Overhead
10 Cat-Cow Exercises

Post WOD
3:00 Child’s Pose

Monday, November 30th

LOFT WOD

Strength
Back Squat (5 – 3 – 1+)
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%

Metcon
50 Deadlifts (95/65#)
35 Hang Power Cleans
20 Bar Facing Burpees
35 Hang Power Cleans
50 Deadlift

Accessory
3 sets
12 Single Arm Dumbbell Bench Press
5-8 Glute Ham Raises

LOFT Remote WOD

Metcon 
40 Double Dumbbell Deadlifts
40 Single Arm Dumbbell Shoulder to Overhead
40 Dumbbell Facing Burpees
40 Single Arm Dumbbell Shoulder to Overhead
40 Double Dumbbell Deadlifts

Bodyweight:
50 Alternating Skater Lunges
30 Pike Push-Ups
30 Burpees
30 Pike Push-Ups
50 Alternating Skater Lunges

Accessory
3 Sets:
20 Glute Bridges
10-15 Bulgarian Split Squats
10 Birddogs

Post WOD
2:00 Pigeon Stretch