Friday, May 29th

Loft From Home

Strength
3 Rounds:
10-12 Single Arm Kneeling Arnold Strict Press (Each Side)
10-15 Lateral Raises
1:00 Weighted Standing Iron Cross HoldRest as needed

Metcon
Equipment Needed: One Dumbbell
For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbbell Power Snatches
30 Single Dumbbell Overhead Squats
*On the Minute: 5 Burpees

Thursday, May 28th

Loft From Home

Strength
20-18-16-14-12:
Alternating Single Arm Curl to Strict Press* Split Reps Evenly Between Arms
* Rest as Needed Between Sets

Metcon
Equipment Needed: One Dumbbell
On the 5:00:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

Equipment Needed: None
9-6-3-1
Wall Walks
0:30 Plank After Each Round

Post WOD
2:00 Interlace fingers behind back and perform a standing forward fold

Wednesday, May 27th

Loft From Home

Metcon
Equipment Needed:
Jump Rope
Two (or One) Dumbbells

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 3 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 3 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

Core
3 Rounds
30 Alternating V-Ups
15 Glute Bridges
30 Russian Twists

Post WOD
2:00/side triangle pose

Tuesday, May 26th

Loft From Home

Strength
3 Rounds:
10-12 Single Arm Kneeling Arnold Strict Press (Each Side)
10-15 Lateral Raises
1:00 Weighted Standing Iron Cross Hold
Rest as needed between sets

Metcon
Equipment Needed: None
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees

Post WOD
20 slow Cossack lunges