WODS for the Week - Jan 2

MONDAY, JAN. 2

Muscle Endurance Cycle 3, Week 1

Strength Endurance:
Every 2 Minutes x 12 Sets:
Set 1) 10 Unbroken Thrusters
— Row with Time Remaining
Set 2) 10-15 C2B Pull-Ups
— Bike with Time Remaining

Scores - overall = sum total
1) UB Thruster Weight
2) Total Pull-Ups
3) Total Calories

TUESDAY, JAN. 3

Skill:
Ring Skills

EMOM 5:
20 Sec Max Rep Ring Muscle Up / Ring Dip / Ring Push-Ups

3 Rounds
AMRAP 2:
100m Odd Object Carry
Max Double Unders with Time Remaining
— Rest 1 Min
AMRAP 2:
100m Odd Object Carry
Max Sit-Ups with Time Remaining
— Rest 1 Min

—Odd Object - Sandbag Carry, Farmers Carry, Sled Push/Pull
—Can switch odd object each round

WEDNESDAY, JAN. 4

Strength:
Every 90 Seconds x 6 Sets:
5 Clean Romanian Deadlifts + 5 TnG Power Cleans

4 Rounds:
10 Renegade Rows (5 EA)
15 DB Deadlifts (50/35)
200m Run

THURSDAY, JAN. 5

Shoulder Health:
12 Min Clock:
3-5 Turkish Get-Ups (3-5 EA)
15-20 Face Pulls
10-12 DB External Rotations (10-12 EA)

Every 7 Minutes x 3 Sets:
20 Ball Slams
16 DB Box Step-Overs
12 Sprawl Box Hops
8 Burpees

“Rx" - Box (20"), DB (50/35)

FRIDAY, JAN. 6

5 Rounds: (30 Min Cap)
10/8 Calories
10 Power Snatches
10/8 Calories
10 Shoulder to Overhead
10/8 Calories
Rest 2 Min

"Rx" - Barbell - (95/65)

SATURDAY, JAN. 7

Coming Soon

SUNDAY, JAN. 8 (Endurance)

Coming Soon

WORK YOUR WEAKNESS

STRENGTH I

Snatch ladder:
EMOM until failure:
1 snatch (squat or power)

SKILL I

5 sets:
10 ring dips
:30 L-sit hold

SKILL II

EMOM 12:
50-ft. handstand walk

STAMINA I

6 sets:
1:20 total distance on any machine