Tuesday, August 4th

LOFT WOD

Metcon
AMRAP 20
30 Double DB Front Rack Reverse Lunge
20/15 Calorie Bike
10 Handstand Push-ups
5 Deadlifts
RX: 50/35#, 275/185#

Cardio Metcon 
AMRAP 20
20 Double DB Front Rack Reverse Lunge
20/15 Calorie Bike
20 Pushups
20 Double DB Deadlifts

Core
3 sets:
10/10 Windshield Wipers
20/20 Russian Twists
20 V-Ups

Post WOD
20 Speallers

LOFT Remote WOD

Metcon
Equipment Needed:
Two Dumbbells
Jump Rope
AMRAP 20
60 Double Unders
20 Double DB Front Rack Reverse Lunge
20 Pushups
20 Double DB Deadlifts

Metcon
Equipment Needed: None
AMRAP 20
60 Line Hops
20 Reverse Lunges
20 Pushups
20 Bird Peckers

Core
3 sets:
10/10 Windshield Wipers
20/20 Russian Twists
20 V-Ups

Post WOD
20 Speallers

Monday, August 3rd

LOFT WOD

Metcon 
5 RFT
400m Run
10 Thrusters
– 2:00 Rest –
RX: 135/95#
MRX: 115/75#

Cap: 30:00

Cardio Metcon 
5 RFT
400m Run
10 Devil’s Press
20 Weighted Situps

Post WOD
2:00/side Pigeon Stretch

LOFT Remote WOD

Metcon 
Equipment Needed: Two Dumbbells
5 RFT
400m Run
10 Devil’s Press
20 Weighted Situps

Metcon
Equipment Needed: None
5 RFT
400m Run
10 Burpee Tuck Jump
20 Situps

Post WOD
2:00/side Pigeon Stretch

Sunday, August 2nd

LOFT WOD

Metcon 
AMRAP 6:
30 Double Unders
10 Power Cleans

Rest 3 Minutes

AMRAP 6:
7/5 Cal Air Bike
10 Hang Squat Snatch

Rest 3:00

AMRAP 6:
10/8 Cal Row
10 Hang Squat Clean

Rest 3:00

AMRAP 6:
100m Run
10 Power Snatch
RX: 75/55#

AMRAP 6:
30 Single Unders
5 Hang Power Cleans

Rest 3 Minutes

AMRAP 6:
7/5 Cal Air Bike
5 Overhead Squats

Rest 3:00

AMRAP 6:
10/8 Cal Row
5 Front Squats

Rest 3:00

AMRAP 6:
100m Run
5 Hang Power Snatch

Cardio Metcon 
AMRAP 6:
30 Double Unders
10 DB Power Cleans

Rest 3 Minutes

AMRAP 6:
7/5 Cal Air Bike
10 DB Hang Snatch

Rest 3:00

AMRAP 6:
10/8 Cal Row
10 DB Hang Squat Clean

Rest 3:00

AMRAP 6:
100m Run
10 DB Power Snatch
Rx: 35/20#

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Jump Rope

AMRAP 6:
30 Double Unders
10 Double DB Power Cleans

Rest 3 Minutes

AMRAP 6:
100m Run
10 DB Hang Squat Snatch

Rest 3:00

AMRAP 6:
30 Double Unders
10 DB Hang Squat Clean

Rest 3:00

AMRAP 6:
100m Run
10 DB Power Snatch

Metcon 
Equipment Needed: None

AMRAP 6:
30 Line Hops
20 Lunges

Rest 3 Minutes

AMRAP 6:
100m Run
20 Air Squats

Rest 3:00

AMRAP 6:
30 Line Hops
7 Burpees

Rest 3:00

AMRAP 6:
100m Run
5 Candlesticks

Post WOD
1:00/side Side Lunge Stretch

Saturday, August 1st

LOFT WOD

Filthy Fifty 
For Time: 
50 Box jumps, 24″  
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood 
50 steps Walking Lunge 
50 Knees to elbows 
50 Push press, 45#  
50 Back extensions  
50 Wall ball shots, 20# 
50 Burpees
50 Doubleunders

LOFT Remote WOD

Bodyweight Filthy Fifty
For Time:
50 Tuck jumps
50 Jumping jacks
50 Glute bridges
50 Walking lunges
50 Tuck ups
50 Push-ups
50 Supermans
50 Air squats
50 Burpees
*50m run between each movement (across the field)

Friday, July 31st

LOFT WOD

Metcon
Equipment Needed:
One Dumbbell or Kettlebell
Set of Stairs
AMRAP x 26
3-6-9-12-etc
DB/Kettlebell Swings
Goblet Squats
Stadium Steps

Metcon 
Equipment Needed: Set of Stairs
AMRAP x 26
3-6-9-12-etc
Bird Peckers (Total)
Air Squats
Stadium Steps

Accessory
Equipment Needed: One Dumbbell
3 Rounds
10/10 Bent over DB Row
15 Reverse Flys
8/8 Single-Leg RDL

Metcon 
Equipment Needed: None
3 Rounds
20 Swimmers
5 YTWs
8/8 Sumo Squats

Post WOD
Accumulate 1:00 in bridge stretch
Scale: Up dog

LOFT Remote WOD

Metcon 
Equipment Needed:
Two Dumbbells
Step
21-15-9
Double DB Push Press
Dumbbell Step Ups
Directly Into…
21-15-9
Push Jerks
Box/Bench Jumps

Metcon 
Equipment Needed: Step
21-15-9
Pike Press
30-20-10
Alternating Step-Ups
Directly Into…
21-15-9
Push-Ups
30-20-10
Box/Bench Jumps

Core
3 sets
1 minute Side Plank (each side)
20 V-Ups

Post WOD
20 scorpions