14/02/26 - Sat

BASE

EMOM 30

1: 8-16 Cal BikeErg

2: 12-20 Alt DB Snatch (22.5/15)

3: 8-16 Cal Row

4: 1-6 BMU

5: 8-16 Cal Ski

6: 8-16 Line Facing Burpee

*Select a number for each movement 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.

L1: 8-12 C2B or Kipping Pull-ups

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EMOM 40

1: 8-16 Cal BikeErg

2: 12-20 Alt DB Snatch (22.5/15)

3: 8-16 Cal Row

4: 1-6 BMU

5: 8-16 Cal Ski

6: 8-16 Line Facing Burpee

*Select a number for each movement 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.

L1: 8-12 C2B or Kipping Pull-ups

Then:

Clean + Hang Clean + 2 FS

Build to a heavy complex in 15mins, Max 6 attempts

13/02/26 - Fri

BASE

Team of 3

AMRAP 25

1: 400m Run

2: Max Metre Row

3: SB Bearhug Carry (50/40)

*Can only switch stations when the runner comes back.

*Use Worm Sandbags / SB, no Dballs.

12/02/26 - Thu

BASE

MU Track

High Ring Kipping Practice

RMU Practice

Then:

5-5-5-5-5

RMU

- Rest 2min b/t sets -

L1: 3-3-3-3-3

L2: Jumping RMU / Banded RMU or scaled option.

Strict Pull-up Track

High Ring Kipping Practice

Then:

5 Sets

3-5 Banded Pull-ups (Strength Band)

5 Banded Ring Dip

3-5 Banded Pull-ups

5 Banded Ring Dip

- Rest 2min b/t sets -