31 Oct 2024 – Rest day.
30 Oct 2024 – Murph intervals
29 Oct 2024 – Heavy barbell
28 Oct 2024 – Monday Full body EMOM
26 Oct 2024 – Coffland
25 Oct 2024 – Goats & rowing
24 Oct 2024 – Rest day.
23 Oct 2024 – Dirty Karen
22 Oct 2024 – Body weight work
21 Oct 2024 – Shoulders
19 Oct 2024 – Laura
18 Oct 2024 – Pairing chest growth with the bike
17 Oct 2024 – Rest day.
16 Oct 2024 – Cleaning day

15 Oct 2024 – Tuesday Chest work
14 Oct 2024 – Oly work
12 Oct 2024 – Adam Brown
11 Oct 2024 – DL accessory
10 Oct 2024 – Rest day.
09 Oct 2024 – Arms to balance out your quads
08 Oct 2024 – Cleans 2.0
07 Oct 2024 – DL and Press
05 Oct 2024 – Chapman
04 Oct 2024 – Cindy variations
03 Oct 2024 – Rest day.
02 Oct 2024 – Arms & shoulders
01 Oct 2024 – Cleans and Fsqt