24/01/26 - Sat

BASE

4 Sets

25/20 Row

30 Wall Ball (9/6)

25/20 Row

- Rest 1:1 -

40min Cap

L1: 20/16 Row, 25 Wall Ball (9/6)

L2: 15/12 Row, 20 Wall Ball (9/6)

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5 Sets

25/20 Row

30 Wall Ball (9/6)

25/20 Row

- Rest 1:1 -

50min Cap

L1: 20/16 Row, 25 Wall Ball (9/6)

L2: 15/12 Row, 20 Wall Ball (9/6)

Then:

Power Snatch + Squat Snatch

In 15min, Build to a Heavy TNG Complex

23/01/26 - Fri

BASE

MU Track

BMU Practice

Then:

2 Sets

20/16 BikeErg or 15/12 Assault

4-3-2

BMU

*4 BMU, come down, 3 BMU, come down, 2 BMU

- Rest 1:2 b/t sets -

L1: 3-2-1 BMU

L2: 2-1-1 or 1-1-1 for those with singles only

Strict Pull-up Track

Strict Banded Pull-up

5x5 @ Strength Band Scale

Rest 2min b/t sets

2 Sets

20/16 BikeErg or 15/12 Assault

4-3-2

Banded Pull-up (WOD Scale)

- Rest 1:2 b/t sets -

22/01/26 - Thu

BASE

Every 2min x20 (5 Rds)

1: 40/32 or 20-30 Cal Row

2: 36/30 or 20-30 Cal Ski

3: 30/24 or 15-20 Assault Bike

4: Rest

*Choose ONE Machine to hit the 90%+ effort Cal target, for the others, select a cal target that is moderate easy pace (70%).