17/01/26 - Sat

BASE

EMOM 30

1: 10-15 DB Hang Clean & Jerk (32.5/22.5)

2: Max Cal Ski

3: 10-15 Line Facing Burpee

4: Max Cal Bike

5: 10-15 TTB

*Select a number for each movement (5-15 Cal for Machines) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

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EMOM 40

1: 10-15 DB Hang Clean & Jerk (22.5/22.5)

2: Max Cal Ski

3: 10-15Line Facing Burpee

4: Max Cal Bike

5: 10-15 TTB

*Select a number for each movement (5-15 Cal for Machines) and aim to hold that number for as many rounds as you can. There is no rest minute, so choose conservatively. Focus is sustainable, repeatable efforts.

Sc:

L1: 22.5/15 DB

Then:

5 Sets

Clean + Front Squat + Jerk

Build to a Heavy Complex in 15mins

16/01/26 - Fri

BASE

Partner WOD

3 Sets Each

P1: 1,000/800m Row

P2: 600m Run

*Switch once P1 finishes the row and vice versa. Each partner will row 3x and run 3x.

15/01/26 - Thu

BASE

MU Track

RMU Practice

Then:

EMOM 10

1: 30sec Ski or Row

2: 1-5 RMU or Seated RMU

Strict Pull-up Track

Strict Banded Pull-up

5x4 @ Strength Band Scale

Rest 2min b/t sets

EMOM 10

1: 30sec Ski or Row

2: 5-8 Ring Rows (Feet Elevated)