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

25/05 - 29/05/26 WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio of Choice 6/side Ring Assisted Cossack Squat 10steps/side Dual KB Rack Lateral Banded Walk Back Squat Every 2min × 3 sets 3 reps @ 75-80% 1RM AMRAP x 15min: 15 Wall Balls 10 Box Step-overs 5 Power Cleans (60/45kg) TUESDAY 2 sets: 90sec Jump Rope 8 Ring Y Row 8 Half Kneeling BW Winmill BB Strict Press Every 2min × 3 sets 3reps @ 75% 1RM @ 20x1 For Time: 21-15-9: Cal Row / Bike BB Push Press (45/35kg) Kipping

WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio of Choice 6/side Lateral Lunges 30sec Dual KB Rack March Back Squat Every 2min × 3 sets 5 reps @ 70-75% 1RM AMRAP x 16min: 40 DU / 100 SU 20 Dual DB Thrusters (15/10kg) 25 BW Box Step-overs 30 R. Swings TUESDAY 2 sets: 90sec Jump Rope 8 Prone Half Angels 8 Bulgarian Ring Rows BB Strict Press Every 2min × 3 sets 5 reps @ 70-75% 1RM @ 20x1 EMOM × 20min 0-1min: 10/12 Cal Row/Bike 1-2min: 8-10 HSPU (or pike) 2-3min: 20 Alternati

WARM UP STRENGTH METCON MONDAY 2set 90sec Cardio Of Choice 6reps/side Low Switch Cossack Squat 10steps/side Dual KB Rack Lateral Banded Walk Every 2min x 3set 3 Front Squat @75-80% For Time: 600m Run 40 Wall Balls 30 R. Swings (24/16kg) 20 Box Step-overs 10 Burpee Broad Jumps 20 Box Step-overs 30 R. Swings 40 Wall Balls 600m Run Time Cap: 20min TUESDAY 2set 90sec Cardio Of Choice 15sec Dual DB Bent Over Row Iso 6reps/side Half Kneeling Bottoms Up KB Press Every 2min x 3set 3

04/05 - 08/05/26 WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio 20sec/side Long Split Pulses 8reps/side Shinbox Rear leg ER Front Squat Every 2min x 3set 3 reps @ 75-80% 1RM For Time: 300m Run 40 Dual DB Thrusters (22.5/15kg) 30 Box Jumps 20 Toes-to-Bar 300m Run Time Cap: 12min TUESDAY 2 sets: 8/side Side Lying Arm Circles 10reps/side Seated DB External Rotation Elbow on Knee 10 Scapular Push-ups Push Press Every 2min x 3set 3 reps @ 75-80% 1RM Every 2min × 8 rounds: Rou

27/04 - 30/04/26 WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio Of Choice 60sec Goblet Wall Sit 5/side Shinbox Hip Extension + Switch Front Squat Every 2min x 3set 5 reps @ 70-75% 1RM For Time: 50 DU / 150 SU 40 Wall Ball 25 Kipping/Butterfly Pull Ups 15 Dual DB Burpee 10 x 10m Farmer's Carry 15 Dual DB Burpee 25 Kipping/Butterfly Pull Ups 40 Wall Ball 50 DU / 150 SU Time Cap: 20min TUESDAY 2 sets: 8/side Side Lying Arm Circles 10reps/side Side Plank Powell Raises 10 Sc

20/04 - 24/04/26 WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio of Choice 30sec Split Squat Isometric 6 Inchworms to Push-up Front Squat Every 2min x 3set 5 reps @ 70-75% 1RM For Time: 100 DU / 300 SU 40 Wall Balls 30 R. Swings (24/16kg) 20 Box Step-overs 10 Burpee Broad Jumps 20 Box Step-overs 30 KB Swings 40 Wall Balls 100 DU / 300 SU Time Cap: 18min TUESDAY 2 sets: 10 Banded Shoulder External Rotation 10 Scapular Push-ups 8/side SA DB Press Push Press Every 2min x 3se

WARM UP STRENGTH METCON MONDAY TUESDAY 2 sets: 90sec Cardio of Choice 10 Goblet Squats 6/side Cossack Squats 20-30sec Hanging L-sit (bent knees) Front Squat 5 sets × 3 reps @ 80-85% Rest: 2min between sets For Time: 30-20-10: Front Squats (50/35kg) R. Swings Weight Plate Turkish Sit Up Time Cap: 12min WEDNESDAY 2 sets: 15 Banded Face Pulls 10/side BW Side Plank Powell Raises 8/side Bottoms Up KB Press Push Jerk 5 sets × 3 reps @ 80-85% Rest: 2min between sets EMOM x 15min: 0-

06/04-10/04/26 WARM UP STRENGTH METCON MONDAY 2 sets: 90sec Cardio 10 Goblet Squats 6/side Forward and Lateral Lunges Back Squat 5 sets × 2 reps @ 90-92% 1RM Rest: 2:00min 5 Rounds for Time: 1 Round of Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press (behind neck) 10 Burpees Rest 60sec between rounds Weight: 60/40kg TUESDAY 2 sets: 90sec Jump Rope 10 Banded Face Pulls 8/side Seated DB External Rotation 10/side SA DB Strict Press Push Press 5 sets