Wednesday 28th January 2026 Programmed By Neil 60 secs Max Effort / 60 secs Rest x 10 Max Shuttle Runs (25m) 10 RFT: 12 min TC 10 DB Snatches (25/17.5) 10 DB Goblet Reverse Lunges (25/17.5) All scaling options will be provided by the coach. Masters 55+: 17.5/12.5 Everyday: Coach will scale accordingly

Monday 26th 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 Every 4:00 x 6 sets 15/12 Cal Row 10 Burpees 6 Snatches (60/42.5) 6 Bar Muscle Ups All scaling options will be provided by the coach. Masters 55+: 42.5/30 Everyday: Coach will scale accordingly

Sunday 25th Janauary 2026 Programmed By Neil 20 Rounds: 30 secs on / 30 secs off Max Power Cleans (42.5/30) All scaling options will be provided by the coach. Masters 55+: 35/25 Everyday: Coach will scale accordingly

Saturday 24th January 2026 Programmed By Megan 5 RFT: 40 min TC 800m Run 30 KBS (24/16) 20 HSPU Rest 2:00 between rounds All scaling options will be provided by the coach. Masters 55+: 20/12 Everyday: Coach will scale accordingly

Friday 23rd January 2026 Programmed By Sandra For Time: Split anyway you like. 1 Work 1 Rest – Teams of 2: 100 Snatches (42.5/30) 5000/4800m Ski 150 Burpees All scaling options will be provided by the coach. Masters 55+: 35/25 Everyday: Coach will scale accordingly

Thursday 22nd January 2026 Programmed By Sandra 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 5 mins / 1 min Rest x 5 10 Cals Ski or Row or AD 5 Box Jump Overs (24/20) 3 Pull Ups 1 GTOH (70/50) All scaling options will be provided by the coach. Masters 55+: 20/16” & 50/35 Everyday: Coach will scale accordingly

Wednesday 21st January 2026 Programmed By Neil EMOMx20 150/120m Row 10 Burpees 3 Deadlift (102.5/75) 3 Wall Walks Straight Into: EMOMx20 10 Cal AD / Bike 5 BMU 7 Thrusters (42.5/30) 16 Lunges All scaling options will be provided by the coach. Masters 55+: 80/55 & 35/25 Everyday: Coach will scale accordingly

Tuesday 20th January 2026 Programmed By Megan Every 3:00 x 8 12 C2B Pull Ups 14 Cals AD / 10 Cals Ski / 10 Cals Bike 8 OHS (42.5/30) All scaling options will be provided by the coach. Masters 55+: 30/20 Everyday: Coach will scale accordingly

Monday 19th January 2026 Programmed By Megan (Tested: Megan Scld: 11:00 - 6+25 / Sandra Rx: 11:00 - 6+10) 10 RFT: 15 min TC 1 Front Squat (60/37.5) 1 Squat Clean 1 Front Squat Add 2.5 kg every round to the bar. Finish at 82.5/60 AMRAP in 15 mins: 10 Double DB Step Ups (20” & 22.5/15) 15 Sit Ups 10 Push Jerk (50/35) All scaling options will be provided by the coach. Masters 55+: Start at 30/20 finish at 52.5/42.5 Everyday: Coach will scale accordingly

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