Friday, 25 September, 2026

Coach M

Sep 24

1 min read

Part A:

12 Minutes to Establish a 1 Rep Max Deadlift

Part B:

E3MOM x 4 / 1 :00 of Rest Between Rounds

10 Dips

12 Toes to Bar / Knee Raises

14 Wall Ball Shots 10/9'

Max Cal Row or Max Cal Bike

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Saturday, 3 October, 2026

Part A: 3 Rounds: 30 Second Low or High Plank 20 Second Left Side Plank 20 Second Right Side Plank Rest 90 second Part B: Teams of 2, 16-minute AMRAP: (One partner completes a full round, then tags)

2 October, 2026

Part A: 12 minute Snatch Build Up Part B: for Time: 100 Wallball Shots ** At the top of every minute perform 3 push-ups ** Every time thr ball touches the ground, perform 3 air squats

Thursday, 1 October, 2026

Part A: 8 x 100m Sprints 1 Minute Rest between rounds Part B: For Time: 200m Farmers Carry 21 Kettlebell Swings 21 Toes To Bar / Knee Raises 5 Wall Walks 15 Kettlebell Swings 15 Toes To Bar / Knee Rai

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