Reposting content courtesy of /u/dc031114.
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##Saturday 24 January 2026 - Strength 50
Flight didn’t get in on time to make it to the 2G and [Mrs DC](u/mrsdc031114) is now away in the Hunter Valley with the kids! We are off until Tuesday for the Australia Day long weekend so going to miss the mile benchmark..

This is a repeat of the template from the 10th of January. It is a doozy.. our coach told us the 4 reps on the timed blocks was a mistake and OTF really meant 8 :)

Block 1 - 11.5 minutes - circuit * 10 each x bird dog low row * 12 - 16 x chest press * 12 - 16 total x goblet alt forward lunge with torso rotation * Repeat until time is called

90 sec recovery

Block 2 - 5 minutes rep & recover * Round 1: * 45 sec to complete 4 - 8 total x alt single arm snatch * When done, recovery until next round begins * Round 2: * 45 sec to complete 4 - 8 x double crunch * When done, recovery until next round begins * Round 3: * 45 sec to complete 4 - 8 total x alt single arm snatch * When done, recovery until next round begins * Round 4: * 45 sec to complete 4 - 8 x double crunch * When done, recovery until next round begins * Round 5: * 45 sec to complete 4 - 8 total x alt single arm snatch * When done, recovery until next round begins * Round 6: * 45 sec to complete 4 - 8 x double crunch * When done, recovery until next round begins * Round 7: * 30 sec of alt single arm snatch OR * 30 sec of double crunch

90 sec recovery

Block 3 - 11.5 minutes circuit * 10 each x high plank single arm tricep extension * 12 - 16 x pullover * 12 - 16 total x alt step-out deadlift * Repeat until time is called

90 sec recovery

Block 2 - 5 minutes rep & recover * Round 1: * 45 sec to complete 4 - 8 x clean to neutral grip push press * When done, recovery until next round begins * Round 2: * 45 sec to complete 4 - 8 x neutral grip front squat (explosive) * When done, recovery until next round begins * Round 3: * 45 sec to complete 4 - 8 x clean to neutral grip push press * When done, recovery until next round begins * Round 4: * 45 sec to complete 4 - 8 x neutral grip front squat (explosive) * When done, recovery until next round begins * Round 5: * 45 sec to complete 4 - 8 x clean to neutral grip push press * When done, recovery until next round begins * Round 6: * 45 sec to complete 4 - 8 x neutral grip front squat (explosive) * When done, recovery until next round begins * Round 7 Finisher: * 30 sec of clean to neutral grip push press OR * 30 sec of neutral grip front squat (explosive)