Friday Throwdown

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: Coach will scale accordingly