Saturday, April 3rd

LOFT WOD

Metcon 
“The Standard”
For time:
30 Clean & Jerks (135/95#)
30 Muscle-Ups
30 Snatches

Post WOD
10 Scorpions
10 Iron Crosses
10 Speallers
2:00 Child’s Pose

LOFT at Home

Metcon 
For time:
30 Man Makers
30 Burpee Kip Swings
30 Devils Press

Post WOD
10 Scorpions
10 Iron Crosses
10 Speallers
2:00 Child’s Pose

Friday, April 2nd

LOFT WOD

Metcon
5:00 AMRAP
50 Double Unders
10 Deadlifts (95/65#)

-Rest 2:00 –

5:00 AMRAP
100m Run
10 S2OH

-Rest 2:00 –

5:00 AMRAP
50 Double Unders
10 Hang Cleans

– Rest 2:00 –

5:00 AMRAP
100m Run
10 Clusters

Post WOD
2:00/side KB Calf smash

LOFT at Home

Metcon
5:00 AMRAP
50 Single Unders
10 DB Deadlifts

-Rest 2:00 –

5:00 AMRAP
100m Run
10 DB S2OH

-Rest 2:00 –

5:00 AMRAP
50 Single Unders
10 DB Hang Cleans

– Rest 2:00 –

5:00 AMRAP
100m Run
10 DB Clusters

Post WOD
2:00/side KB Calf Smash

Thursday, April 1st

LOFT WOD

Metcon 
Endurance WOD
800m Run
50 Kettlebell Swings (53/35#)
400m Run
50 Goblet Squats
400m Run
50 Kettlebell Swings
800m Run

Core
3 Rounds
30 Russian Twists
10/10 Turkish Situps
30s Hollow Hold

Post WOD
2:00/side Foam Roll around IT Band

LOFT at Home

Metcon
Endurance WOD
800m Run
50 Kettlebell Swings
400m Run
50 Goblet Squats
400m Run
50 Kettlebell Swings
800m Run

Core
3 Rounds
30 Russian Twists
10/10 Turkish Situps
30s Hollow Hold

Post WOD
2:00/side Foam Roll around IT Band

Wednesday, March 31st

LOFT WOD

Metcon 
Partner Workout – 5 rounds each
Alternate Full Rounds:
20 Situps
3 Clean and Jerks (155/105#)
12/10 Calorie Assault Bike
3 Clean and Jerks

Post WOD
2:00/side Foam Roll Glutes

LOFT at Home

Metcon
Partner Workout – 5 rounds each
Alternate Full Rounds:

20 Situps
8 DB Clean and Jerks
12/10 Calorie Assault Bike
8 DB Clean and Jerks

Remote: Sub 50 skater lunges for assault bike

Post WOD
2:00/side Foam Roll Glutes

Tuesday, March 30th

LOFT WOD

Strength
Bench Press (5-5-5-5-5)

Metcon
AMRAP x 15
500/400m Row
25 Box Jumps (24/20″)
5-10-15-20-25….
Pullups

Post WOD
2:00/side Foam Roll Lats

LOFT at Home

Accessory
3 Rounds
10 DB Bench
10 DB Flys
10 DB Bent Over Rows
10 DB Reverse Flys

Metcon
AMRAP x 15
500/400m Row
25 Box Jumps (24/20″)
5-10-15-20-25….
Ring Rows

Post WOD
2:00/side Foam Roll Lats