WOD Blog

Thursday, October 22nd

LOFT WOD

Metcon 
E4MOM x 5 Rounds
Each Round for Time:
12 Toes to Bar
15/12 Calorie Row
18 Wall Balls (20/14#)
12 Burpees

Accessory
3 Sets
10/10 Single Arm DB Bench
10 Dumbbell Hammer Curl (AHAP)
20 Weighted Good Mornings

LOFT Remote WOD

Accessory
3 Sets:
10/10 Standing Arnold Press
30s OH DB Hold/side
10/10 Birddogs3 Sets:
1:00 Small Arm Circles
30s Pike HS Shoulder Taps
10/10 Birddogs

Metcon
Equipment Needed: Two Dumbbells
EMOM x20
1: AMRAP DB Power Cleans
2: AMRAP DB Front Squats
3: Max Reps Single Dumbbell Box Step Ups
Min 4: Rest

Equipment Needed: None
EMOM x20
1: AMRAP Pike Pushups
2: AMRAP Jump Lunges
3: AMRAP Box Step Ups
Min 4: Rest

Post WOD
30 Standing Alternating Quad Stretches

Wednesday, October 21st

LOFT WOD

Weightlifting
Squat Snatch (15 min to find 1RM)
If Max is reached early and time is still left within the session – drop weight to 70% and hit 2-3 singles

Metcon
Every 1:30 x 10
10 Rounds for Calories
20-sec ALL OUT Bike SPRINT

LOFT Remote WOD

Accessory
3 Sets:
10 Bulgarian Split Squat (each side)
10 Windmills (each side)
1:00 Plank Hold

Metcon
Equipment Needed: Two Dumbbells
E5MOM x 4
200m Run
10 Double Dumbbell Thrusters
15 Lateral Burpees Over Dumbbell

No equipment:
200m Run
20 Jumping Air Squats
15 Burpees

Post WOD
1:00/side IT band Stretch

Tuesday, October 20th

LOFT WOD

Metcon 
75 Alternating Single DB Hang Clean and Jerks (50/35#)
2:00 Hang from Pull up Bar
75 Box Jump Overs (24/20″)
2:00 Handstand Hold
75 Single DB OH Reverse Lunges

Accessory
4 Rounds
10 Alternating Single-Arm Dumbbell Bench Press
10 Hammer Dumbbell Curls
20 Banded Pull Aparts

LOFT Remote WOD

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)

No equipment:
3 Rounds
10/10 Plank Pushups
1:00 Hollow Hold
20 Alternating Shoulder Taps in HS or Plank

Metcon
Equipment Needed:
Jump Rope
Two Dumbbells
For Time:
2 Rounds:
200 Double Unders
50 Alternating Leg V-Ups
50 Double Dumbbell Deadlifts

No equipment:
200 Plate Hops/Line Hops
50 Alternating Leg V-Ups
25 Glute Bridge Heel Walkouts

Post WOD
1:00 Down Dog Alternating Heel Walks
1:00 Forward Fold
1:00 Up Dog

Monday, October 19th

LOFT WOD

Strength
Back Squat (5, 5, 5+)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5+ reps @ 85%

Metcon
12-minute AMRAP
20 Push Press (75/55#)
30 Air Squats

LOFT Remote WOD

Core
3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40-sec plank hold
50ft Single DB Overhead Carry (each side)

No equipment:
Sub 1:00 Pike handstand push-up hold on bench for OH carry

Metcon
Equipment Needed: One Dumbbell
AMRAP 12:00
18 Alternating Single Dumbbell Hang Squat Cleans
18 Push-Ups

No equipment:
Sub 30 air squats for hang squat cleans

Post WOD
2:00 Alternating Scorpion Stretch

Sunday, October 18th

LOFT WOD

Metcon
8 Alternating 3:00 AMRAPS
A.
10 Kettle Bell Swings (50/35#)
20 Double Unders
10 Single KB OH Squats
20 Double Unders
B.
10 Box Jumps
9/7 Cal Bike
10 SA Devil’s Press
9/7 Cal Bike
Rest 1 Minute Between AMRAPS

LOFT Remote WOD

Metcon 
8 Alternating 3:00 AMRAP
Equipment Needed:
One Kettlebell (or Dumbbell)
Jump Rope
Bench
A.
10 KB/DB Swings
20 Double Unders
10 Single KB/DB OH Squats
20 Double Unders
B.
10 Box Jumps
100m Run
10 SA Devil’s Press
100m Run
Rest 1 Minute Between AMRAPS

No equipment:
A.
5/5 Wood Peckers
20 Line Hops
10 Air Squats
20 Double Unders
B.
Same

Post WOD
2:00 Forward Fold