Monday 16th February 2026 Programmed By Megan 3 RFT: 20 min TC 400m Run 45 Sit Ups 15 KB Snatches Right (20/12) 15 KB Snatches Left (20/12) 15 Burpee Broad Jumps Into: Intervals 500m / 2:00 rest x 3 All Scaling options will be provided by the coach. Masters 55+: 16/8 Everyday: Coach will scale accordingly

Sunday 15th February 2026 Programmed By Neil AMRAP in 6 mins: Buy In: 1000m Row Max Push Press (50/35) 2 mins Rest AMRAP in 5 mins: Buy In: 750m Row Max KBS (24/16) 2 mins Rest AMRAP in 4 mins: Buy In: 500m Row Max SDHP (50/35) 2 mins Rest AMRAP in 3 mins: Buy In: 250m Row Max Burpees All Scaling options will be provided by the coach. Masters 55+: 35/22.5 & 42.5/30 & 6/3 Everyday: Coach will scale accordingly

Saturday 14th February 2026 Programmed By Megan 5 RFT: 15 min TC 50 Double Unders 10 Thrusters (42.5/30) 10 Lateral Burpees Over Bar 5 mins Rest AMRAP in 10 mins: 10 TTB 8 Hang Power Cleans (60/42.5) 12 WBS (9/6) All Scaling options will be provided by the coach. Masters 55+: 35/22.5 & 42.5/30 & 6/3 Everyday: Coach will scale accordingly

Friday 13th February 2026 Programmed By Megan For Time: 18 min TC Teams of 2: Split reps (13 at a time) 52 Cals Bike 52 GHD Sit Ups 52 DB Front Racked Squats (22.5/15) 52 GHD Sit Ups 80 Cals AD 2 mins Rest For Time: 20 min TC Teams of 2: Split reps (13 at a time) 52 Cal Row 52 S/A DB Hang Squat Snatch (22.5/15) 52 Cal Row 52 S/A DB Overhead Lunges (22.5/15) 52 Cal Row All Scaling options will be provided by the coach. Masters 55+: 15/10 Everyday: Coach will scale accordingly

Thursday 12th February 2026 Programmed By Zak Gymnastics: Dip Breakdown Variations • Bench Dips • Box Dips Between Boxes • Parallel Dips For Time: 20 min TC Buy In: 60 sec L-Sit 10 – 9 – 8  … 3 – 2 – 1 reps: Dips Box Jumps (24/20”) Box Pike Press Ups 100m Run Buy Out: 60 sec L-Sit All Scaling options will be provided by the coach. Masters 55+: 20/16” Everyday: Coach will scale accordingly

Wednesday 11th February 2026 Programmed By Megan Tested: 18:31 Strength: Every 2:00 mins 5 x 5 Bench Press Same weight through out Working at 70 – 80% 1 rep max If taking part in the monthly challenge go with your next weight For Time: 20 min TC 33 – 27 – 21 – 15 – 9 reps: Cal Row Hang Power Cleans (42.5/30) MB Sit Ups (9/6) All Scaling options will be provided by the coach. Masters 55+: 35/25 & 6/3 Everyday: Coach will scale accordingly

Tuesday 10th February 2026 Programmed By Sandra AMRAP in 30 mins: 500m Row 40 Air Squats to Ball 30 KBS (24/16) 20 DB Push Press  (25/17.5) 10 Burpees All Scaling options will be provided by the coach. Masters 55+: 20/12 & 20/12.5 Everyday: Coach will scale accordingly

Monday 9th February 2026 Programmed By Megan Olympic Lifting: Every 5:00 x 3 sets 3 Clean & Jerk (80% - RPE 8 – HEAVY) 15 Touch & Go Clean & Jerk (42.5/30) 3 RFT: 15 min TC 60 Double Unders 15m DB Front Racked Walking Lunges (22.5/15) 40 WBS (9/6) All Scaling options will be provided by the coach. Masters 55+: 35/22.5 & 15/10 & 6/3 Everyday: Coach will scale accordingly

Sunday 8th February 2026 Programmed By Neil For Time: 25 min TC 200m Row 21 – 15 – 9 KBS (24/16) 200m Row 21 – 15 – 9 Hang Power Snatches (50/35) 200m Row 21 – 15 – 9 Press Ups All Scaling options will be provided by the coach. Masters 55+: 20/12 & 40/25 Everyday: Coach will scale accordingly

Saturday 7th February 2026 Programmed By Megan For Time: 12 min TC 21 – 15 – 9 Deadlift (85/60) GHD Sit Ups Cal Row Rest 5:00 mins For Time: 18 min TC 50 – 40 – 30 – 20 – 10 WBS (9/6) 25 – 20 – 15 – 10 – 5 TTB All Scaling options will be provided by the coach. Masters 55+: 65/45 & 6/3 Everyday: Coach will scale accordingly

Friday 6th February 2026 Programmed By Jim AMRAP in 40 mins: Both Do reps 4 – 8 – 12 – 16 – 20 – 24 – 28 … etc Bench Press (60/42.5) Box Jump Overs (24/20”) Cals AD DB Goblet Squats All Scaling options will be provided by the coach. Masters 55+: 45/30 & 20/12” Everyday: Coach will scale accordingly

Thursday 5th February 2026 Programmed By Sandra Pull Up Strength: 3 Rounds for quality - 15 min TC 10 S/A DB Rows 10 DB Rear Delt Flyes 10 Banded Face Pulls :45 secs Farmers Hold (AHAP) AMRAP in 20 mins: 200m 20 Burpees 15 S/A DB Snatches (30/22.5) 10 Pull Ups 5 HSPU All Scaling options will be provided by the coach. Masters 55+: 20/12.5 Everyday: Coach will scale accordingly

Wednesday 4th February 2026 Programmed By Megan Split the workout up anyway you like: Option 1 Rx : For Time 35 min TC 2000m Row 1600m Run 2000m Row Option 2 ADPT : For Time 35 min TC 2000m Row 100 Air Squats to ball 100 Press Ups 100 Sit Ups 2000m Row All Scaling options will be provided by the coach. Masters 55+: 1800m Row / 1200m Run / 1800m Row Everyday: Coach will scale accordingly

Tuesday 3rd February 2026 Programmed By Neil Olympic Lifting: EMOMx9 Touch & Go Reps! Reset After Power Snatch 3 Power Snatches + 3 Clean & Jerk @ 45/30 2 Power Snatches + 2 Clean & jerk @50/35 1 Power Snatch + 1 Clean & Jerk @ 55/40 5 RFT: 30 min TC 5 Clean & Jerk (60/42.5) 10 Front Squats (60/42.5) 15 Bar Facing Burpees 400m Run All Scaling options will be provided by the coach. Masters 55+: 45/30 Everyday: Coach will scale accordingly

Monday 2nd February 2026 Programmed By Megan Strength: Every 2:00 mins 5 x 5 Bench Press 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 10 mins: 12 Double DB Box Step Overs (22.5/15 @ 20”) 8 Bar Muscle Ups 10 Cals All Scaling options will be provided by the coach. Masters 55+: 17.5/10 @ 16” Everyday: Coach will scale accordingly

Sunday 1st February 2026 Programmed By Neil 2011 For Time: 30 min TC Buy In: 800m Run 10 – 9 – 8 … 3 – 2 – 1 reps: Hang Power Cleans (70/50) STOH (70/50) TTB Buy Out: 800m Run All Scaling options will be provided by the coach. Masters 55+: 55/37.5 Everyday: Coach will scale accordingly

Saturday 31st January 2026 Programmed By Megan 3 RFT: 30 min TC 500m Row 10 SB Cleans (50/30) 15 GHD Sit Ups 20 DB OH Lunges (22.5/15) 25 Press Ups All scaling options will be provided by the coach. Masters 55+: 20/12 & 20” & 50/35 Everyday: Coach will scale accordingly

Friday 30th January 2026 Programmed By Sandra For Time: Teams of 2 – 40 min TC Buy In: 800m Team Run 10 Rounds: Alt Exercises 10 KBS (24/16) 10 Pull Ups 10 Burpee Box Overs (24”) 10 Deadlift (70/50) Buy Out: 1000m Ski All scaling options will be provided by the coach. Masters 55+: 20/12 & 20” & 50/35 Everyday: Coach will scale accordingly

Thursday 29th January 2026 HWPO Programming Olympic Lifting: Every 2:00 x 5 3 Clean & Jerks @ 70 – 80% Into Every 2:00 x 4 5 Front Squats @ 75% AMRAP in 10 mins: 10 TTB 10 Thrusters (42.5/30) 50 Double Unders All scaling options will be provided by the coach. Masters 55+: 30/20 Everyday: Coach will scale accordingly

Tuesday 27th January 2026 Programmed By Megan For Time: 30 min TC 100 WBS (9/6) 80 Box Jump Overs (24/20”) 60 TTB 40 Cal Ski 20 Pull Ups All scaling options will be provided by the coach. Masters 55+: 6/3 & 20/16” Everyday: Coach will scale accordingly