Sunday 18th January 2026 Programmed By Neil AMRAP in 30 mins: 5 Hang Power Cleans (70/50) 10 DB Bench Press (22.5/15) 15 Deadlift (70/50) 200m Row All scaling options will be provided by the coach. Masters 55+: 30/25 & 40/30 Everyday: Coach will scale accordingly

Saturday 17th January 2026 Programmed By Megan For Time: 8 min TC 800m Run 50 Double Unders Rest 2:00 mins 3 RFT: 15 min TC 15 Behind Head HR Press Ups 20 Thrusters (42.5/30) 40 Bar Hops Rest 5:00 mins AMRAP in 5 mins: Max Power Snatches (50/35) All scaling options will be provided by the coach. Masters 55+: 30/25 & 40/30 Everyday: Coach will scale accordingly

Friday 16th January 2026 Requested By Danii (Tested) 2:00 on / 1:00 off until completed: 42 min TC Teams of 2 split workload anyway! 120 Box Jump / Step Overs (24/20) 100 Cal Row 80 Burpees Over Rower 60 Burpee Box Jump / Step Overs (24/20) 40 Double DB Devil Press (22.5/15) All scaling options will be provided by the coach. Masters 55+: 20/16” & 17.5/10 Everyday: Coach will scale accordingly

Thursday 15th January 2026 Programmed By Zak (Tested: Rx: 7+10) Running Intervals: Every 3:00 x 5 400m Run (Rx) Remaining Time: Rest Scaling Options: Coach will decide your running distance! • 300m Run (400m Run time = 2:30) • 200m Run (400m Run time = 3:00) Rest 5 mins AMRAP in 15 mins: 3 Strict HSPU 6 Hang Power Cleans (42.5/30) 9 Cals AD / Bike All scaling options will be provided by the coach. Masters 55+: 35/25 Everyday: Coach will scale accordingly

Wednesday 14th January 2026 Programmed By Aidan (Tested) AMRAP in 10 mins: Rest 2 mins 12 Cal Ski 14 Press Ups 16 Russian KBS (24/16) 18 Alt V – Ups AMRAP in 10 mins: Rest 2 mins 30 Double Unders 20 WBS (9/6) 20 Sit Ups 20 KB Deadlift (24/16) AMRAP in 10 mins: 16 Cal Row 14 Lunges  12 Ring Dips 10 Burpees All scaling options will be provided by the coach. Masters 55+: 20/12 & 6/3 Everyday: Coach will scale accordingly

Tuesday 13th January 2026 Programmed By Megan Strength: Every 2:00 mins 5 x 5 Back Squats Same weight through out Working at 70 – 80% 1 rep max If taking part in the monthly challenge go with your next weight AMRAP in 15 mins: 15 TTB 10 Box Jump Overs (24/20) 5 Wall Walks All scaling options will be provided by the coach. Masters 55+: 30/20 & 6/3 & 20/16 Everyday: Coach will scale accordingly

Monday 12th January 2026 Programmed By Neil Olympic Lifting: Every :20 secs x 30: 1 GTOH @ 85% 9 RFT: 30 min TC 9 Power Cleans (42.5/30) 9 Burpees 9 Pull Ups 9 WBS (9/6) 9 Sit Ups 9 STOH (42.5/30) 9 Box Jumps (24/20) 9 Press Ups 9 Air Squats to Ball All scaling options will be provided by the coach. Masters 55+: 30/20 & 6/3 & 20/16 Everyday: Coach will scale accordingly

Sunday 11th January 2026 Programmed By Neil (Tested) AMRAP in 10 mins: 10 – 11 – 12 – 13 – 14 …ETC Cal Row Air Squats Rest 3 mins AMRAP in 10 mins: 3 – 4 – 5 – 6 – 7 – 8 … ETC Ball Over Shoulder (25/20) Sit Ups Rest 3 mins AMRAP in 10 mins: 1 – 2 – 3 – 4 – 5 … ETC Press Up SB GTOH (25/20) All scaling options will be provided by the coach. Masters 55+: 15/12 Everyday: Coach will scale accordingly

Saturday 10th January 2026 Hero Workout Deadlift Build: 10 mins 10 mins to build to a heavy double Warm Up Sets: 10 – 8 – 6 – 4 – 2 10 RFT: 28 min TC 3 HSPU 6 Deadlift (102.5/70) 12 Pull Ups 24 Double Unders All scaling options will be provided by the coach. Masters 55+: 65/47.5 Everyday: Coach will scale accordingly

Friday 9th January 2026 Programmed By Megan 0:00 – 4:00 mins: Split Anyway 6 Power Cleans (42.5/30) 6 Reverse Lunges (42.5/30) 6 STOH (42.5/30) 4:00 – 8:00 mins: Split Anyway 12 Russian KBS (24/16) 12 TTB 8:00 – 12:00 mins: Split Anyway Max GTOH (42.5/30) 12:00 – 16:00 mins: Rest 16:00 – 6RFT: Alternating Exercises (16 min TC) 16 WBS (9/6) 12 Bar Facing burpees 8 Thrusters (42.5/30) All scaling options will be provided by the coach. Masters 55+: 30/20 – 20/12 – 6/3 Everyday:

Thursday 8th January 2026 Programmed By Megan (Tested: Sandra Rx: 5+108m / Megan Adpt: 4) Strength: Every 2:00 mins 5 x 5 Back Squats Same weight through out Working at 70 – 80% 1 rep max If taking part in the monthly challenge go with your next weight AMRAP in 20 mins: 200m Run 10 Back Squats (60/42.5) 15 Deadlift (60/42.5) 20 Sit Ups All scaling options will be provided by the coach. Masters 55+: 45/30 Everyday: Coach will scale accordingly

Wednesday 7th January 2026 Programmed By Megan EMOMx40 • 10/8 Cal Bike (Under :30 secs) • 10 Burpee Box Jump Overs (24/20”) • 15/12 Cal Row • 15m DB Front Racked Walking Lunges (2x22.5/15) All scaling options will be provided by the coach. Masters 55+: 8/6 Cals – 20/16” – 12/10 Cals – 2x15/10 Everyday: Coach will scale accordingly

Tuesday 6th January 2026 Programmed By Megan Gymnastics Skills: 20 mins to work on Handstand Press Ups: Coach Led • HR Press Ups & Press Ups • Box HSPU & Deficit Box HSPU • Headstand & Handstand Against Wall • Negative Reps • The Kip & Press • Strict HSPU AMRAP in 6 mins: 3 – 3 – 3 – 6 – 6 – 6 – 9 – 9 – 9: Power Cleans (85/55) Strict HSPU Rest 3:00 mins AMRAP in 6 mins: 3 – 6 – 9 – 12 – 15 – 18: Power Cleans (60/42.5) HSPU All scaling options will be provided by the coach. Ma

Monday 5th January 2026 Programmed By Sandra (Tested: 55kg / Rx:16:39) Olympic Lifting: 10 mins to build to heavy load: 3 Deadlift Shrugs 1 Hang Power Clean 1 Squat Clean 1 STOH 1 Thruster Every 2:00 mins x 3 complete: Olympic Complex - Increase loading by 1.25 – 2.5 kg For Time: 20 min TC Buy In: 100 Double Unders 21 – 15 – 9: Clusters (42.5/30) Box Jumps (24/20) Russian KBS (32/24) Buy Out: 100 Double Unders All scaling options will be provided by the coach. Masters 55+: 35

What Day is It? Programmed By Coach Sandra 5 RFT: 35 min TC 20 Cals 20 Sit Ups 20 Plate GTOH 20 Burpees 20 Press Ups Rx: 20/15 Masters: 15/10

Last Call Programmed By Coach Sandra 3:00 on / 1:00 off x 8 sets: 20 BB Lunges Max Double Unders 20 Push Press Max Ski 20 Box Jump Overs Max Cal Bike 20 TTB or Hanging Leg Raises or Rig Pikes Max Burpees Rx: 50/35 & 24/20” Masters: 50/35 & 20/16”

End of Year Grinder Programmed By Coach Megan AMRAP in 15 mins:  A – 15/12 Cal Row B – 10 S/A Devil Press C – 8 Thrusters Switch places after everyone has finished For Time: 15 min TC 120 WBS (One working 2 planking reps only count if they are in the plank position) 90 Synchro Pull Ups (Two synchronise the reps one rest) 60 Hang Power Cleans (Bar can’t touch the ground or burpee penalty) 3RFT: 15 min TC 30 Synchro Air Squats 20 Synchro HR Press Ups 9 Deadlift (One Bar – One w

Happy New Year Programmed By Coach Megan For Time: 50 min TC 26 - 25 – 24 … 3 – 2 – 1 reps Even Numbers: DB Hang Clean & Jerk Odd Numbers: Burpees Over DB’s 10/8 Cals Between rounds Rx: 22.5/15 Masters: 17.5/10

2 for 2 Programmed By Coach Sandra For Time: Split Reps (35 min TC) 100 Cals 90 Sit Ups 80 Box Jumps / Steps 70 DB Push Press 60 Goblet Lunges 50 DB Snatches 40 Burpees 30 DB Hang Clean & Press 20 Devil Press 10 GTOH Rx: 85/60 Masters: 60/40

3 Days In – No Excuses Programmed By Coach Megan AMRAP in 8 mins: 8 Deadlift Rx: 100/75 Masters: 75/50 8 HR Press Ups 8 Pull Ups 3:00 Rest For Time: 8 min TC 30/26 Cal Row 20 Thrusters Rx: 50/35 Masters: 42.5/30 10 TTB 25/21 Cal Row 15 Thrusters 5 TTB 3:00 Rest AFAP in 8 mins: 8 – 16 – 24 – 32 etc WBS Rx: 9/6 Masters: 6/3 Double Unders