Week 3: Jan 14-20

Welcome to week 3 of the new year.

MON – Jan 14

WOD

1 Round of Cindy* + AB, ROW or RUN**(chose one and stick with it)
2 Rounds of Cindy +
3 Rounds of Cindy +
4 Rounds of Cindy +
* Cindy = 5 pull ups, 10 push ups, 15 squats
** AB = 0.5 miles, Row=350m, Run=250m

Finisher

Skill work of the following: Skip, Kip, HSPU or ring work.

TUE – Jan 15

Strength

Push press: 5-5-3-3-1-1

WOD

9 minutes to complete:
30 shoulder to OH (95/65)
10 Burpee Box Jumps
15 TTB
20 Shoulder to OH
15 Burpee box jumps
15 TTB
ME should to OH for the remainder of 9 minutes
* Score is total ME shoulder to OH.

WED – Jan 16

Strength

Deadlift: 5-5-3-3-1-1

WOD

BEACH BODY Signature Workout

15 minute alternating EMOM:
Bicep curls
Laying tricep extensions
Leg raises

THU – Jan 17

WOD

Alternating EMOM for 26 minutes
Min 1: 14/10 cal Row
Min 2: 40 seconds Kneeling should press
Min 3: 40 Seconds Jump rope (double unders/ single unders
Min 4: ½ Lap of TRX row Sled Pulls
Min 5: sit ups
Min 6: Rest

FRI – Jan 18

Strength

Snatch: 5-5-5-5

WOD

21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
Sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs

SAT – Jan 19

Partner WOD

30-minute AMRAP
50 Burpees
100 Doubleunders (200 Single-unders)
50 Box Jumps
100 Doubleunders (200 Single-unders)
* One person performs 10 calories of row or AB at all times and alternate once the calories are Pick up where partner left off.

SUN – Jan 20

WOD

2 rounds of the following:
60 Calories of choice
50 KB swings
40 Push ups
30 Wall balls
20 (total Turkish get ups)
10 overhead squats (95/65)
5 Man makers