1-30-26

5min z2 bike

55 avg rpm

Nasal

48 cals

Partner wod

40min cap

100-80-60-40-20 cal bike

10-8-6-4-2 rope climbs

20-16-12-8-4 wall walks

Time: 32:55

Partner: JB

All in 10 cal sets at 70 rpm

Did 2-3 rc per set

Ww were 5s, 4-2-2, so on

1-28-26

Z2 bike

7.5min

54 cals

10min emom

200m row

1:42 pace for all

7:13 total row time.

38 sec a round

Rest 2min

8min emom

C&J at 7 RPE

185x4

195

205

215

225

Rest 2min

10min emom

10 bar facing burpees

All 25 sec or less, had 3 rounds at 24 sec.

This felt good. Rows were good. Bfb felt great. 225 felt great too. Next time id do 205 for 4 sets then 225 for 4.

1-26-26

4 sets

20 wallball 20#

10 box jump overs 24"

10 wb

5 bjo

Rest 2min

Times: 1:27, 1:27, 1:30, 1:28

Leg day

Back squat

15x95

12x135

10x185

8x225

6x235

70% of set 5 for 5 sets of 7 reps rest 15 sec

165

Banded landmine RDL, green, 45# w 3 sec neg

15

12

10

3 sets

10 bb hip thrusts 135#

Into

60 sec banded sumo walk

Bulgarian split squats

2 min hold at parallel each leg

I did 1min on, 30 sec off, 1 min on for each leg.

10 tgu

70#