New Year. New Standard. Team, As we step into this new year, I want to be clear about one thing, this community is built on discipline, consistency, and brotherhood/sisterhood, not motivation alone. Motivation fades. Standards remain. Every rep you’ve put in this year, every early morning, every hard session, every moment you chose growth over comfort has mattered. And this next year, we raise the bar even higher. To kick the year off the right way, I’m giving every member a full week of structured training sessions, free and ready to execute. No guesswork. No fluff. Just solid, purpose-driven work designed to make you stronger, more capable, and harder to break, physically and mentally. Your mission for this week: Show up. Follow the plan. Finish what you start. Set the tone for the year ahead. This isn’t about a “New Year, New You.” It’s about New Year, Same Warrior; sharper, stronger, & more disciplined. I’m proud of this community. I’m grateful for the trust you place in our team. I’m locked in on helping you become the strongest version of yourself this year. Let’s work. — Coach Training Template: Warm-up (all days, ~8–10 min) 5 min easy cardio → dynamic hips/shoulders → 2–3 ramp sets of first lift to working weight. (Exercise / Sets / Rest / RPE) Upper A: Barbell or DB Bench Press — 4×6–8 @ RPE 7–8 Weighted Pull-Up (or Heavy Lat Pulldown) — 4×6–8 @ RPE 7–8 Incline DB Press — 3×8–12 @ RPE 8 Chest-Supported Row — 3×8–12 @ RPE 8 Conditioning Finisher: Bike sprints 6–10 × 15s hard / 45s easy Lower A: Back Squat — 4×5–7 @ RPE 7–8 Romanian Deadlift — 3×6–8 @ RPE 7–8 Walking DB Lunge — 3×10–12/leg @ RPE 8 Hanging Leg Raise — 3×10–15 @ RPE 8 Conditioning Finisher: Incline treadmill 10–15 min @ brisk pace, 6–10% Upper B: Standing Barbell or DB Overhead Press — 4×6–8 @ RPE 7–8 One-Arm DB Row — 4×8–10/side @ RPE 8 Weighted Dips (or Close-Grip Bench) — 3×8–10 @ RPE 8 Face Pull or Rear-Delt Fly — 3×12–15 @ RPE 8–9 Conditioning Finisher: Sled push 6–10 × 20–30 m (heavy, smooth)

I want to take a moment to wish every one of you and your families a truly Merry Christmas. This season is a reminder of what actually matters, faith, family, discipline, and brotherhood/sisterhood. The work we do inside this community isn’t just about training harder or getting fitter; it’s about becoming stronger people who show up for those around us. I’m proud of the effort, accountability, and character you continue to bring here. Enjoy the time with your loved ones, recharge your body and mind, and reflect on how far you’ve come this year. We’ll be back to work soon, stronger, sharper, and more disciplined than ever. Merry Christmas, — Coach Mac 💪✝️

Full Body Strength: Exercise // Sets x Reps // Focus Deadlift // 4×4 // Total-body tension & power Weighted Pull-Ups // 4×6 // Vertical power DB Bench Press // 3×8 // Chest density Front Squat // 3×8 // Core-driven leg work Hip Thrust // 3×10 // Glute drive Rest Between Sets: 1-2mins RPE: 7-8 Finisher — “The Melt” (3 Rounds no breaks) 250m Row 15 Push-Ups 15 KB Swings 10 Burpees

FATS — Hormones, Joints, Long-Range Energy Role: Hormone production, joint health, long-duration energy General Intake: 20–35% of calories or 0.6–1.0 g/kg/day Athletes Keep fats moderate Omega-3 focus for inflammation control Soldiers 0.8–1.0 g/kg/day Supports long-duration operations and load-bearing Grapplers 0.6–0.8 g/kg/day during weight cuts 0.8–1.0 g/kg/day during maintenance Avoid heavy fats pre-training