Sunday 14th June Programmed By Megan Nate – AMRAP in 20: 2 Muscle Ups 4 HSPU 8 KBS (32/24) Coaches will always provide a scaling options for the workout.

Saturday 13th June Programmed By Megan 13 RFT: 5 DB Hang Squat Clean (22.5/15) 5 WBS (9/6) 5 Pull Ups 13 Burpees Buy Out: 1300m Run Coaches will always provide a scaling options for the workout.

Friday 12th June Programmed By Megan AMRAP in 40: Alternating Exercises 250m Ski 3x Complex 200m Ski 3x Complex 150m Ski 3x Complex 100m Ski Complex: (60/42.5) 3 Hang Power Cleans 3 Front Squats 3 STOH Coaches will always provide a scaling options for the workout.

Thursday 11th June Programmed By Megan Strength: 5x5 Back Squats @ 90% 1 rep max AMRAP in 15 mins: 11 Deadlift @ 70% 1 Rep Max 11 HSPU 11 Toes to Bar Coaches will always provide a scaling options for the workout.

Wednesday 10th June Programmed By Megan (Tested Rx: Megan (Bike) 18:15 & 9:17 - Sandra (Run) 18:22 & 8:06) 3 RFT: 25 min TC 10 Shuttle Runs :30 secs Rest 50ft Burpee Broad Jump :30 Rest 400m Run 2:00 Rest Shuttle Runs: Across = 25ft 5 RFT: 10 min TC 30 Double Unders / 75 Single Unders 20 Air Squats 7 Chest to Bar Pull Ups Coaches will always provide a scaling options for the workout.

Tuesday 9th June Programmed By Megan (Tested Rx: Megan = 9:37 & Scaled: Sandra = 8:25) Strength: 5x5 Shoulder Press @ 82% 1 RM 4 RFT: 15 min TC 15 Box Jump (30/24) 12 Alt DB S/A Hang Squat Cleans (22.5/15) 100ft Farmers Carry (28/20) Farmers Carry – Across = 25 ft Coaches will always provide a scaling options for the workout.

Monday 8th June Programmed By Megan (Tested Rx: TC+6 reps) For Time: 20 min TC 1000m Row 30 Clean & Jerk (60/42.5) 1000m Row 30 Strict HSPU 15 mins: Zone 2 Cardio (Bike / AD / Run) Coaches will always provide a scaling options for the workout.

Sunday 7th June Programmed By Megan Hansen – 5 RFT: 30 KBS (32/24) 30 Burpees 30 GHD Sit Ups Coaches will always provide a scaling options for the workout.

Saturday 6th June Programmed By Megan (Tested Rx: Megan = 11:45 & Sandra = 12:34) Lifting: EMOMx8 7 Shuttle Runs (Across & Back = 1) 6 Squat Snatches @ 60% 1 RM For Time: 20 min TC 60/45 Cal AD or 45/36 Cals Bike 40 Alt DB Snatches (22.5/15) 175ft Bear Crawl 50/38 Cal AD or 38/29 Cals Bike 30 Alt DB Snatches (22.5/15) 150ft Bear Crawl Bear Crawl: Across = 25ft Coaches will always provide a scaling options for the workout.

Friday 5th June Programmed By Megan (Tested Rx: Megan & Sandra = 14 rounds +1 rep) AMRAP in 25 mins: Alt Exercises 6 GTOH (60/42.5) – Each 5 Pull Ups 10 Press Ups 15 Air Squats Coaches will always provide a scaling options for the workout.

Thursday 4th June Programmed By Megan Strength: 5x5 (15 mins) Back Squats @ 88% 1RM If you haven’t been following the shoulder press strength, please lower your percentage to manage 5x5. 5RFT: 12 HSPU 6 Snatches (50/35) 6 OHS (50/35) 6 Snatches (50/35) 120m Run Coaches will always provide a scaling options for the workout.

Wednesday 3rd June Programmed By Megan EMOMx30 15/12 Cal Row 10 Burpees Over Rower 5 GTOH (60/42.5) :30 Max Effort Sprint AD 50ft Walking Lunges Score = Max calories on AD each round Coaches will always provide a scaling options for the workout.

Tuesday 2nd June Programmed By Megan (Tested: 7:36 & ...) For Time: 1000m Row 50 Thrusters (20/15) 30 Pull Ups Run Intervals: 400m Run 1:30 Rest 200m Run 1:00 Rest 200m Run 1:00 Rest 400m Run 1:30 Rest 800m Run Coaches will always provide a scaling options for the workout.

Monday 1st June Programmed By Megan (Tested Rx: 2+5 - 2 - 2 - 2 - 2 - 2) Strength: 5 x 5 (15 mins) Shoulder Press @ 80% 1 RM If you haven’t been following the shoulder press strength, please lower your percentage to manage 5x5. 2:00 on / 1:00 off x 6 sets: Buy In: 5 Power Cleans (60/42.5) 5 Burpee Bench Hops 10 WBS (9/6) Buy In: 5 Burpee Bench Hops 10 WBS (9/6) 5 Power Cleans (60/42.5) Buy In: 10 WBS (9/6) 5 Power Cleans (60/42.5) 5 Burpee Bench Hops Coaches will always provi

Sunday 31st May Programmed By Megan Zimmerman – AMRAP in 25 mins 11 Chest to Bar Pull Ups 2 Deadlift (142.5/92.5) 10 HSPU Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins •Light cardio movement to decrease heart rate •Static stretches for key muscle groups used in workout •Foam rolling muscles groups used in workout

Saturday 30th May Programmed By Megan (Tested: 12:10) Strength: 15 min TC 5 x 5 Back Squats @ 85% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 12 min TC 12 Box Jump Overs (30/24) 24 DB Snatches (30/22.5) 15 Toes to Bar AMRAP in 10: 10 Burpees 12/10 Cals AD 200m Run Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins •Light cardio movement to decrease heart rate •Static

Friday 29th May Programmed By Megan (Tested Rx: 12:51 & 3 rounds) 3 RFT: 15 min TC 12 Sync SDHP (24/16) 10 Sync Front Squats (70/47.5) 650ft Farmers Carry (24/16) (Across = 25ft) 3:00 Rest AMRAP in 15: Split Reps 500m Row 20 Hang Power Cleans (60/42.5) 50ft DB OH Walking Lunges (22.5/15) (Across = 25ft) 3:00 Rest Last Min Effort: 60 Secs Max Effort Row Each Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery

Thursday 28th May Programmed By Megan (Tested Rx: Megan = 28:51 & Sandra = 29:27) For Time: 3 rounds: 21 Deadlift 50% 21 Press Ups 200m Run or 300m Row 2 rounds: 15 Deadlift 60% 15 HSPU or DB Push Press (22.5/15) 200m Run or 300m Row 1 round: 9 Deadlift 70% 9 Strict HSPU or DB Shoulder Press (22.5/15) 200m Run or 300m Row Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins •Ligh

Wednesday 27 th May Programmed By Megan Strength: 15 min TC 5 x 5 Shoulder Press@ 77% 1 rep max Rest 90 secs – 2:00 mins between sets For Time: 12 min TC 20 WBS (9/6) 16 Box Jump Overs (24/20) 30 WBS 16 Box Jump Overs 40 WBS 16 MB Step Up & Overs (9/6) 66 WBS 16 MB Step Up & Overs 40 WBS 16 Box Jump Overs 30 WBS 16 Box Jump Overs 20 WBS Option to finish the but score is reps completed in 12 mins. Remember the coach will provide all scaling options for the workout depending o

Tuesday 26th May Programmed By Megan (Tested - 29:30) For Time: 35 min TC 800m Run 1000m Ski 40 HR Press Ups 2000m Bike 40 Toes to Bar 1000m Row 40 Burpees 800m Run Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins •Light cardio movement to decrease heart rate •Static stretches for key muscle groups used in workout •Foam rolling muscles groups used in workout