WARM UP STRENGTH METCON MONDAY 2set 90sec Cardio of Choice 15 Banded Good Mornings 8/side Forward to Reverse Lunge 10/10 Cossack Squats 1RM Back Squat 1st: 75% × 1 rep Rest 1:30min 2nd : 80% × 1 rep Rest 2:00min 3rd: 85% × 1 rep Rest 2:30min 4th: 90% × 1 rep Rest 2:30min 5th: 93-95% × 1 rep Rest 2:30min 6th: 97-100% × 1 rep (PR attempt) Rest 2:30min 7th: 101%+ × 1 rep (optional PR) EMOM x 12min 0-1min: 10/12 Cal Row / Bike 1-2min: 15 R. Swings 2-3min: 15 Sit ups TUESDAY WEDNE

WARM UP STRENGTH/SKILL METCON MONDAY 2set 10 Reverse Nordic Band Assisted 7reps/side Low Switch Cossack Squat 12reps/side Lateral Banded Walks Back Squat Back Squat 3set × 5reps @ 50-60% Tempo 30x1 Rest 1:30min between set AMRAP x 12min 12 R.Swings 9 Lateral Box Step-Overs 6 Goblet Squats 3 Burpees TUESDAY 2set 12 Banded Pass Through 8reps/side Bird Dog Row 8reps/side Half Kneeling Bottoms Up KB Press Incline BB Bench Press 4set x 6reps @ 20x1 Rest 1:30min between set EMOM x

WARM UP STRENGTH METCON MONDAY 2set 90sec Cardio of Choice 15 Banded Good Mornings 12 BW Squats 10/10 Cossack Squats Back Squat 3set × 10reps @ 65-70% Tempo: 30X1 Rest 2min Between sets Every 3:00 × 5 rounds 15 Wall Balls 14 Alternating DB Reverse Lunges 60m Shuttle Sprints Forward/Reverse TUESDAY 2set 10 Prone Half Angels 15 Banded Face Pulls 8/8 SA Half Kneeling DB Strict Press Push Press 5set × 3reps @ 20X1 tempo 3-rep max (not failure) Rest 1:30-02:00min Between sets Inte

WARM UP STRNGTH / SKILL METCON MONDAY 2set 90sec Cardio Of Choice 30sec Hip Thrust March 10reps/side BW Walking Lunge Front Squat 5set x 3reps Build a Heavy Triplet Rest 1:30-2:00min Between set Every 90sec x 10set Back and Forward Ladder DB Front Rack Walking Lunges 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 TUESDAY 2set 15reps Band Pull Apart 10reps Reverse Snow Angels 5reps/side Plank Walk Up BB Bench Press 5set x 5reps @ 20x1 Rest 1:30min Between set Every 2:00 x

WARM UP STRENGTH METCON MONDAY 2set 90sec Cardio Of Choice 12 Banded Good Mornings 10 BW Squat 8/8 Reverse + Lateral Lunges Back Squat 5set x 5reps 70-85% @ 20x1 Rest 1:30min Between set AMRAP x 10min 800m Bike 12 A. Swings 20 Jumping Lunges TUESDAY 2set 30sec Prone Swimmers 20m Dual DB Overhead Carry 10-20m Crab Walk Strict Press 5set x 5reps 70-75% @ 20x1 Rest 1:30min Between set Every 90sec x 10set 6 Push Press 35/45kg 6 Box Jumps WEDNESDAY 2set 15 Banded High Pull 10reps

WARM UP STRENGTH METCON MONDAY 2set 30sec Supinated Passive Hang 40m KB Filly Carry 15/side Mountain Climbers Every 1:30min x 3set Push Press 5reps @ 20x1 RPE 7 2min Rest Every 2min x 4set Incline Bench Press Set 1: 8reps @ 20x1 RPE 7 Set 2: 6reps @ 20x1 RPE 7 Set 3: 4reps @ 20x1 RPE 7 Set 4: 2reps @ 20x1 RPE 7 AMRAP x 12min 12 HRPU 14 Alt Goblet Reverse Lunges 16 Sit-Ups TUESDAY CLOSED WEDNESDAY 2set 10reps Cyclist Goblet Squat 8/side Copenhagen Raise 10 Start to Catch Pos

WARM UP STRENGTH METCON MONDAY 2set 10reps Cyclist Goblet Squat 15/side Banded Lateral Walk 12 Jump Squat Every 1:30min x 3set 2 Power Clean @ 65-80% Rest 2min Every 2min x 3set 1:1/4 Back Squat Set 1: 3reps @ 20x1 RPE 7 Set 2: 2reps @ 20x1 RPE 8 Set 3: 1rep @ 20x1 RPE 9 EMOM x 12min 0-1min: 25 R.Swings 1-2min: 15 Wall Ball 2-3min: 12 Toes2Bar 3-4min: 12 Box Jump Over TUESDAY 2set 30sec Passive Hang 40m DB Cross Body Carry 20m Crab Walk Every 1:30min x 3set Mixed Grip

WARM UP STRENGTH/SKILL METCON MONDAY 2set 6rep/side Alt Narrow Stance KB Rotational DL 6reps/side SA Tall Kneeling Bottoms Up KB Press 6reps/side Half Kneeling KB Chop and Lift Every 75sec x 5set Power Snatch 1 Set: 1-2reps @ 75-80% 2 Set: 1-2reps @ 80-85% 2set 1rep 85-90% Rest 2min Every 2min x 3set Snatch Grip Block DeaLift 5reps RPE 7 / RPE 8 / RPE 9 @ 20x1 AMRAP x 12min 6 Hang Power Snatch @ 50% 9 Lateral Bar-Facing Burpees 12 Wall Balls TUESDAY 2set 30sec Supinated Pa

WARM UP STRENGTH METCON MONDAY 2set 6rep/side Landmine B Stance RDL 6reps/side Tall Kneeling Landmine Press 8reps/side Tall Kneeling Landmine Twist Every 90sec x 3set Power Snatch 2 Set: 3reps @ 75% 1 Set: 3reps @ 80-85% Rest 2min Every 2min x 3set Clean Grip DeaLift 5reps RPE 7 / RPE 8 / RPE 9 @ 20x1 For Time 10–8–6–4–2 SA DB Hang Power Clean (each arm) Box Jump V-Ups After each round: 40m SA Farmer Walk (alternate arms) Time Cap: 12min TUESDAY 2set 30sec Supinated Passive

WARM UP STRENGTH METCON MONDAY 2set 6rep/side SL Cross Body DB RDL 6reps/side Half Kneeling SA Arnold Press 6reps Half Kneeling DB Chop and Lift Every 90sec x 3set Power Snatch Set 1: 3reps @ 70% Set 2: 3reps @ 75% Set 3: 3reps @ 80% Rest 2min Every 2min x 3set Snatch Grip Block DL 7reps RPE 7 / RPE 8 / RPE 9 @ 20x1 For Time 40 DU / 80 SU 20 Alt. DB Hang Power Clean & Jerk (22.5/15) 30 DU / 60 SU 16 Alt. DB Hang Power Clean & Jerk 20 DU / 40 SU 12 Alt. DB Hang Power Clean &

WARM UP STRENGTH/SKIL METCON MONDAY 2set 6reps/side SL DB RDL 6reps/side Half Kneeling Press 6reps/side Landmine Russian twist Every 90sec x 3set Hang Power Snatch Set 1: 3reps @ 65-70% Set 2: 3reps @ 70-75% Set 3: 3reps @ 75-80% Rest 2min Every 2min x 3set Block DL Set 1: 7reps RPE 7 @ 20x1 Set 2: 7reps RPE 8 @ 20x1 Set 3: 7reps RPE 9 @ 20x1 AMRAP x 12min 20 Wall Balls 12 Burpee Over MedBall 20 DB Hang Clean + Press TUESDAY 2set 30sec Pronated Passive Hang 30m Dual KB Front

WARM UP STRENGTH METCON MONDAY 2set 8+8 Pronated/Supinated Band Pull Apart 10/side KB/DB Hamstring March 5/side KB WindMill EMOM x 6min 5 Hang Power Snatch 70-75% 2min Rest Every 2min x 3set 10reps/side B-stance Dual DB RDL AMRAP x 12min 15/12 Cal Bike / Row 12 Dual DB Push Press (20/15 kg) 18 Sit-ups TUESDAY 2set 20sec Supinated Passive Hang 10reps Scapular Pull ups 10 Prone Banded Overhead Press Every 2:30min x 4set 10-12reps Half Kneeling Landmine Press @20x1 AMRAP 20min

WARM UP STRENGTH/SKILL METCON MONDAY 2set 12 Supinated Band Pull 10m KB Hamstring March 3reps/side Turkish Get up Every 1:15 x 6set 1 Pause at knee Snatch 1-2set 70% 3-4set 75% 5-6set 80% Rest 2min Every 2min x 3set Snatch Grip Deadlift Set1 : 8reps 70% @ 20x1 Set 2: 6reps 80% @ 20x1 set 3: 4reps 90% @ 20x1 For Time 3 Rounds 6 Power Snatches 50/35 kg 12 DB Thrusters 22.5/15 kg 18 Box Jump Overs Time cap: 12 min TUESDAY 2set 15sec Pronated Passive Hang 10-15sec Chin Up Hold 10

WARM UP STRENGTH/SKILL METCON MONDAY 2set 15reps Pronated Band Pull Apart 30sec Elevated Jefferson Curl 5reps/side SA DB Half Turkish Get Up Every 90sec x 4set Pause below Knee Power Snatch 2reps @ 70-75% / 75-80% 2min Rest Every 2min x 3set RDL 6reps RPE 7 @ 20x1 For Time 3 Rounds of 12 Hang Power Snatch 40/30 kg 9 Chest2Bar Pull-ups 6 DB Devil Press Time Cap: 12min TUESDAY 2set 15sec Supinated Passive Hang 10-15sec Chin Up Hold 30sec Prone Swimmers 20m Dual DB Overhead C

WARM UP STRENGTH METCON MONDAY 2set 30sec/side Front Split Progression 15reps BW Hip Thrust 10m Reverse Quadruped Crawl Every 1:30min x 3set 1 Low Hang Power Clean 70-80%+ Rest 2min Every 2:00min x 3set Back Squat 5reps @ 20x0 RPE 7 Aim to increase set 1 weight by 5-10% From week 2 Every 3:00 x 4 Rounds 15 Power Cleans (50/35 kg) 50m Dual KB Farmer's Carry Remaining Time: Max DU / SU in remaining time. Score = Total DU / SU across all 4 rounds TUESDAY NATIONAL HOLIDAY WEDNE

WARM UP STRENGTH/SKILL METCON MONDAY 2set 10reps Crossbody Band Pull Apart 30sec Hamstring March 5reps/side Half Kneeling DB Windmill Press Every 1:30min x 4set 3 Hang Power Snatch @ 60-65% / 65-70% REST 2min Every 2min x 3set Romanian Deadlift 8reps @ RPE 7 AMRAP x 12min 3 Hang Power Snatch 50/35kg / Scaled: 35/25kg 6 T2Bar 9 Box Jump Overs TUESDAY 2set 20sec Supinated Passive Hang 5reps Supinated Scapular Pull ups 10reps Band BTN Prone Overhead Press 10m/side Farmers Carry

WARM UP STRENGTH/SKILL METCON MONDAY 2set 15reps Supinated Band Pull Aparts 30sec Toes Elevated Jefferson Pulse 5reps/side Half Kneeling DB Windmill Press Every 2min x 3set 4 Part Top down Hang Power Snatch @ 65-70% Rest 2min Every 2min x 3set 10 Snatch Grip Deadlift @ 20x1 RPE 6/7-9 For Time 21-15-9 Wall Balls (9/6 kg) DU / SU 41-30-18 Alt DB Snatches (22.5/15kg) Time Cap: 12min TUESDAY 2set 30sec Passive Hang 10 Reverse Snow Angels 20-30sec HS Hold / wall Climb Every 2min

06/10 - 10/10/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 15 Pronated Band Pull Apart 5/side Elephant Walk Step 5reps/side BW/KB...

29/09 - 03/10/25 FRIDAY WARM UP STRENGTH/SKILL METCON MONDAY 2set 8/side Spiderman with T-Spine Reach 10 Scapular Pull ups 5/5 Cossack...

22/09 - 26/09/25 WARM UP STRENGTH/SKILL METCON MONDAY 2set 8/side Spiderman with T-Spine Reach 10 Banded Face Pulls 6/side Glute...