31/01/26 - Sat

BASE

EMOM 30

1: 8-16 Burpee Over DB

2: 8-16 Cal BikeErg

3: 8-16 TTB

4: 8-16 Cal Row

5: 8-16 Alt DB Snatch (32.5/22.5)

*Select an even number for each movement (8, 10, 12 etc.) 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: 8-16 Burpee Over DB

2: 8-16 Cal BikeErg

3: 8-16 TTB

4: 8-16 Cal Row

5: 8-16 Alt DB Snatch (32.5/22.5)

*Select an even number for each movement (8, 10, 12 etc.) 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:

3-2-2-1-1-1

Squat Clean & Jerk

Build to a heavy single in 15mins

30/01/26 - Fri

BASE

Team of 3

Each Team will have 2 machines, 1 Rower + 1 Ski / BikeErg

Part A:

AMRAP 15

Accumulate Max Metres on both Machines

*Every 5min, including 0:00, 400m Run (Everyone)

**SCORE METRES FOR Part B

- Rest 5min -

Part B:

For Time

SCORED Metres on both Machines from Part A

*Every 5min, including 0:00, 400m Run (Everyone)

20min Cap

Eg. Part A = 2,000m Row, 2,000m Ski. Team must finish that in Part B For Time.

29/01/26 - Thu

BASE

MU Track

RMU Practice

Then:

Every 6min x2

5-4-3-2-1

Unbroken RMU

L1: 2-2-2-2-2 or 1-1-1-1-1

Strict Pull-up Track

Ring Dip

5x6

EMOM 12

1: 2-4 Banded Pull-up @ Strength Scale

2: 6-8 Banded Pull-up @ WOD Scale

*Setup both scales side by side.