26-30/10/26 TUESDAY A) Warm-up: 2 rounds 40sec Bike/Row 10 glute bridges 10/side Dead bugs 6 light goblet squat 3s ecc B) STRENGTH BACK SQUAT Every 2:00min × 6, 2s eccentric. 4 @ 75% 2 @ 85% 4 @ 78% 2 @ 88% 4 @ 80% 2 @ 91% C) WOD AMRAP x 14min 4 Hang Power Clean 35/50 kg 6 Push Press 8 Box Jump 10 Burpee THURSDAY A) Warm-up : 2 rounds 40sec SU 8 Seated DB external rotations/side 10 wall slides 8 empty-bar strict press B) Strength Strict Press Every 2min x 6set 5 @ 7

19-23/10/26 MONDAY A) Warm-up 2 rounds: 40sec SU 8 Alt Low Switch Cossack Squat 10 Banded lateral steps/side 6 BW squat w/ 2sec pause B)STRENGTH Back Squat Every 2:00min × 6 sets 2sec eccentric 5 @ 70% 3 @ 78% 5 @ 73% 3 @ 81% 5 @ 75% 3 @ 84% C) WOD For time Bank of 120 reps from 4 movements. No movement >60 reps None <10. Any order. DB thruster 2× 22.5 / 15 kg Kipping / Butterfly Pull ups Box step-over SU / DU Time Cap: 12mi

12-16/10/26 MONDAY A) Warm-Up 2 Rounds: 40 sec Single Unders 8 Squat-to-Stand 8 Banded Lateral Steps 6 BW Squats (2 sec pause at bottom) B) Strength Back Squat Every 2:00 × 4 sets 5 reps @ 55–70% RPE 7 (2sec eccentric) C) Accessory 2 Sets 10-12/side Dual DB Poliquin Step up 20sec Side Plank / side Rest: 45sec. D) WOD AMRAP x 10min 30 DU / 60 SU 10 HRPU 12 Plate weighted Turkish Sit-Ups TUESDAY A) Warm-Up 2 Rounds: 40 sec Cardio Of Choice 8 Thoracic Rotations / side 10 Ban

05-09/10/26 MONDAY A) Warm-Up 2 Rounds 60 sec Cardio of Choice 8 Cossack Squats 8 Glute Bridge Marches / side 20sec Wall Sit B) Strength Front Squat Every 2:00 × 5 sets 2 reps: Starting weight from 80% and adding in each set 2,5% C) Accessory 3 Sets 8 Front-Foot Elevated Split Squats / leg 12 Feet elevated DB Glutebridge 20sec Dead Bug Iso Hold + 5 reps / side Rest: 60 sec D) WOD Every 2:30min x 5set 10 Wall Balls 8 Box Jump-Overs 8 Alt DB Snatches 22.5/15 kg 20 DU / 50 SU T

28/09-02/10/26 MONDAY A) Warm-Up 2 Rounds 60 sec Cardio of Choice 8 Reverse Lunges + Rotation / side 10 Banded Lateral Walks / side 30sec Pank Hold B) Strength Front Squat Every 2:00min × 5 sets 3 reps each set: Starting weight from 75% and adding in each set 2,5% C) Accessory 3 Sets 10 Heel-Elevated Goblet Squats 10 DB Hamstring Walkouts 8reps/side Side Plank with rotation Rest: 60 sec D) WOD Every 3:00min x 5set 12 Wall Balls 15 R. Swings 24/16 kg 30 DU / 75 SU Rest whatev

21-25/09/26 MONDAY A) Warm-Up 2 Rounds 60sec Cardio of Choice 8 Alt. Lateral Lunges 10 Banded Monster Walks 8 Tempo Air Squats — 3 sec down 8 SL Glute Bridges / side B) Strength Front Squat Every 2:00 × 5 sets 4reps Starting weight from 70% and adding in each set 2,5% Target RPE: 7–8 C) Accessory 3 Sets 16 Dual DB Walking Lunges 10 SL DB RDL / leg 10 Dead Bugs / side Rest: 60sec. D) WOD “Rep Drop” Every 3:00 × 4 rounds Round 1 14 Med Ball Cleans 14 HRPU 40 DU / 100 SU Round 2

14-18/09/26 MONDAY A) Warm-Up 2 Rounds 60sec Row / Bike 10 Banded Lateral Steps / side 10 Glute Bridges 6 Squat Jumps 20sec Front Plank B) Strength Front Squat Every 2:00 × 5 sets Set 1: 5 reps @ 67.5% Set 2: 5 reps @ 70% Set 3: 5 reps @ 72.5% Set 4: 5 reps @ 72.5% Set 5: 5 reps @ 75% C) Accessory 3 Sets 8 SA DB Split Squats / leg (Rear foot on plate) 10 DB Romanian Deadlifts 20 sec Pall of Hold / side Rest: 60–75 sec. D) WOD Every 3:00 × 4 rounds 12 Wall Balls 10 Box Jump-

07-11/09/26 MONDAY A) Warm-Up 2 Rounds 45sec Cardio of Choice 10 Banded Lateral Steps / side 8 Tempo BW Squats (3sec down) 20 sec Squat Hold B) Strength Front Squat Every 2:00 × 5 Sets 5 reps @ 62.5% 5 reps @ 67.5% 4 reps @ 70% 4 reps @ 72.5% 3 reps @ 75% Target RPE: 6.5–7.5 C) Accessory 3 Sets 8 DB Split Squats / leg 12 Banded Hamstring Curls 20sec Pall of Hold / side Rest: 60sec. D) WOD AMRAP × 11 min 8 Wall Balls 10 KB Deadlifts 8 Box Jump-Overs 30 DU / 75 SU TUESDAY A)

31/08 - 04/09/26 MONDAY A) Warm-Up 2 Rounds 45 sec Easy Bike / Row 8 Alternating World’s Greatest Stretch 10 Glute Bridges 8 Air Squats 8 Scap Push-Ups 20 sec Front Plank C) Strength Back Squat Every 2:00 × 5 Sets 5 reps @60% 5 reps @65% 5 reps @70% 4 reps @72.5% 4 reps @72.5–75% Target: RPE 6–7. D) Accessory 3 Sets 10 DB Romanian Deadlifts 8 Dead Bugs / side 20 sec Copenhagen Plank / side Rest: 60 sec between sets. E) WOD AMRAP × 10 min 10 R.Swings 24/16 kg 10 Box Step-Up

10-12/08/26 MONDAY A) Warm-Up 2 Rounds 1 min Cardio of Choice 10 Air Squats 10 Scap Push-Ups 8 BB Good Mornings 20sec Hollow Hold B) Strength Every 2 min x 6 sets Barbell Complex 1 Power Clean + 2 Front Squats + 1 Push Jerk Loading Sets 1–2: 60% Sets 3–4: 65% Sets 5–6: 70% C) Accessory 3 Sets 10 DB Romanian Deadlifts 10 DB Strict Press 20s Side Plank / side Rest: 60 sec D) WOD AMRAP x 10 min 8 Front Rack Reverse Lunges 40/30kg 10 Push-Ups 30 DU / 90 SU TUESDAY A) Warm-Up 3 mi

03-07/08/26 MONDAY A) Warm-Up 2 Rounds 1 min Cardio of Choice 8 Alternating 90/90 Hip Switches 10 Glute Bridge Marches 8 Tempo BW Squats 3sec lowering B) Strength Every 2 min x 5 sets Tempo Back Squat 3 reps @60–65% Tempo:31x0 3 sec down 1 sec pause Drive up fast This should feel like RPE 6–7, not heavy. C) Accessory 3 Sets 10 Box Step-Downs / leg 30sec Dead Bug Hold Rest: 45 sec D) WOD AMRAP x 10 min 10 DB Strict Press 15/10kg 12 Reverse Lunges 30 DU / 90 SU TUESDAY A) Warm-

27-31/07-26 MONDAY A) Warm-Up 2 Rounds 1 min Cardio of Choice 6 World’s Greatest Stretch / side 10 Banded Lateral Walks 5 Jump Squats B) Strength Every 2:00min x 6 sets Back Squat Set 1: 3 reps @80% Set 2: 2 reps @85% Set 3: 1 rep @90% Set 4: 3 reps @82.5% Set 5: 2 reps @87.5% Set 6: 1 rep @90–92.5% C) Accessory 3 Sets 8 Rear-Foot Elevated Split Squats / leg 20sec Banded Pallof Hold / side Rest: 60 sec D) WOD AMRAP x 9min 8 Push Jerks 40/30kg 10 Bar-Facing Burpees 150m Run TU

20-24/07/26 MONDAY A) Warm-Up 2 Rounds 1 min Cardio of Choice 10 Cossack Squat Shifts 12 Banded Good Mornings 20sec Wall Sit B) Strength Every 2:00min x 6 sets Back Squat Set 1: 5 reps @70% Set 2: 3 reps @77.5% Set 3: 1 rep @85% Set 4: 5 reps @72.5% Set 5: 3 reps @80% Set 6: 1 rep @87.5% 3 Sets 10 Heel-Elevated Goblet Squats 12 Banded Pull-Throughs Rest: 45–60 sec C) WOD AMRAP x 10 min 10 Dual DB Push Press 15/10kg 12 Sit-Ups 5 Shuttle Run 10m TUESDAY A) Warm-Up 3 min Easy Ca

13-17/07/26 MONDAY A) Warm-Up 2 Rounds 1 min Cardio of Choice 20sec Bottom Squat Hold 30sec/side SL Hip Bridge Hold 30-45sec BW Cyclist Squat Pulse B) Strength Back Squat Every 2:00min x 6 sets Set 1: 6 reps @65% Set 2: 4 reps @72.5% Set 3: 2 reps @80% Set 4: 6 reps @67.5% Set 5: 4 reps @75% Set 6: 2 reps @82.5% C) Accessory 3 Sets 6 Lateral Step-Downs / leg 20sec Spanish Squat Hold Rest: 45sec D) WOD AMRAP x 11min 7 Barbell Thrusters 35/25kg 9 Bar-Facing Burpees 35 DU / 90 S

06-10/07/26 MONDAY 06/07 A) Warm-Up 2 Rounds 1 min Cardio of Choice 10 Banded Lateral Walks 8 Kang Squats 20s Bottom Squat Hold B) Strength Every 2min x 5 sets Back Squat Set 1: 5 reps @70% Set 2: 4 reps @75% Set 3: 3 reps @80% Set 4: 4 reps @75% Set 5: 5 reps @70% C) Accessory 3 Sets 12 Banded Hamstring Curls 20s Copenhagen Plank / side Rest 45s D) WOD EMOM x 12min 0-1min: 15 Wall Ball 1-2min: 15 Push Ups 2-3min: 30 DU / 100 SU TUESDAY 07/07 A) Warm-Up 3 min Cardio of C

WARM UP STRENGTH METCON MONDAY 2 Rounds 1 min Cardio of Choice 6 Inchworm to Squat 30sec Glute Bridge Marches 20sec Plate Bottom Squat Hold Every 2 min x 4 sets Front Squat 5 reps @65% Rest 90sec 3 Sets 8reps SL RDL / leg 10reps Side Plank Hip Taps / side Rest 45s Use bodyweight or very light KB. AMRAP x 10min 12 Med Ball Cleans 20m Plate Pinch Carry 20 Plate weighted Russian Twists TUESDAY 2 Rounds 20-30sec Bear Plank Hold 10 Scap Push-Ups 10 Cossack Squat Shifts Piece A Eve

22-26/06/26 WARM UP STRENGTH METCON MONDAY 2 Rounds 1min Cardio of Choice 30sec Straight leg Hip Bridge Hold 15-20sec/each SL Wall Sit Every 2min x 4set Front Squat 5reps @75% Rest 90sec 3 Sets 24 Walking Lunges 30sec Hollow Hold Rest 45sec between sets AMRAP x 12min 12 Alt BB Front Rack Reverse Lunges 40/30kg 15 HRPU 30 DU / 90 SU TUESDAY 3 Minutes Cardio Of Choice 2 Rounds 20m Dual KB Front Rack Carry 6reps/leg Cossack Squat 10reps/side Pall of Press Every 5min x 4set 30m S

WARM UP STRENGTH METCON MONDAY 2 Rounds 1min Cardio of Choice 20sec Banded Front Rack Stretch 10 Glute Bridges 20sec Wall Sit Every 2min x 4set Front Squat 5reps @72.5% Rest 90sec 3 Sets 10 Split Squat/Leg 20s Side Plank Rest 45sec between sets For Time 50-40-30-20-10 DU / SU 150-120-90-60-30 BW Squats Time Cap: 10min TUESDAY 3 Minutes Cardio Of Choice 2 Rounds 20m Farmers Carry 5reps/leg Reverse Lunge to High Knee 10 DeadBugs 4 Rounds 4 Min Work (AMRAP) 1 Min Rest 60sec Row

08-12/06/26 WARM UP STRENGTH METCON MONDAY 2 Rounds 1min Cardio of Choice 10 Cossack Squats 10 Glute Bridges 10 BW Squats Every 2min x 4set Front Squat 5reps @70% Rest 90sec 3 Sets 10 BW Walking Lunges/Leg 30s Hollow Hold Rest 45sec between sets AMRAP x 12min 10/12 Cal Row / Bike 10 Wall Balls (9/6) 8 Burpees Over MedBall TUESDAY 3 Minutes Cardio Of Choice 2 Rounds 20m Farmers Carry 10 Box Step Overs 10 Sit-Ups 4 Rounds 4 Min Work (AMRAP) 1 Min Rest 200m Row / 14 Cal Bike 40m

02/06 - 05/06/26 WARM UP STRENGTH METCON TUESDAY 2 sets: 10 Goblet Heel Sit 6/side Low Switch Cossack Squat 30sec Dual KB Rack March Back Squat Every 2min × 5 sets 2 reps @ 80-85% 1RM Every 3min × 5 rounds: 15/12 Cal Row / Bike 12 DB Thrusters (17.5/12.5kg) 9 Burpee Box Step-overs Rest remaining time WEDNESDAY 2 sets: 90sec Jump Rope 8 Prone BTN Press (PVC Bar) 15sec Dual DB Bent Over Row Iso BB Strict Press Every 2min × 5 sets 2reps @ 80-85% 1RM @ 20x1 AMRAP x 10min: 5 Push