Sunday 17 th May Programmed By Megan Badger – 3 RFT: 30 min TC 30 Squat Cleans (42.5/30) 30 Pull Ups 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

Saturday 16 th May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 80% 1 rep max Rest 90 secs – 2:00 mins between sets AMRAP in 15: 9 Deadlift (70/45) 12 Press Ups 15 Box Jumps (24/20) 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 grou

Friday 15 th May Programmed By Megan 6 RFT: 35 min TC 400m Run – Together 60m Farmers Carry – Each 20 DB OH Single Arm Walking Lunges (22.5/15) 20 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

Thursday 14 th May Programmed By Megan Lifting: Every 3:00 x 8 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Press 1 Jerk Working at 70 - 80% 1 rep max Clean & Jerk Main focus: Pause for 2 seconds between reps AMRAP in 10 mins: 10 Toes to Bar 10 Burpees Over Bar 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 stretc

Wednesday 13 th May Programmed By Megan 5 RFT: 25 min TC 10 Deadlift (85/60) 15 HR Press Ups 20 KBS (24/16) 400m Run or 1000m Bike Damper 10 Saddle Out 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

Tuesday 12 th May Programmed By Megan Strength: 15 min TC 5 x 5 Shoulder Press@ 73% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 20 min TC 60m Farmers Carry (22.5/15) 15 DB Push Press (22.5/15) 20 DB Front Squats (22.5/15) 10 Burpee Box Jump Overs (24/20) 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 stretc

Monday 11th May Programmed By Megan EMOMx20 12 DB Thrusters (22.5/15) 15 Pull Ups 20 WBS (9/6) 40 Double Unders / 100 Single Unders Rest Buy Out: 10 min TC 2000m Run / 2300m Row / Ski / 4500m Bike 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 u

Sunday 10 TH May Programmed By Megan DT - 5RFT: 15 min TC 12 Deadlift (70/47.5) 9 Hang Power Cleans 6 STOH Into: 15 min TC 6 rounds: 250m Ski or Hill Run 90 secs Rest 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 9 TH May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 77% 1 rep max Rest 90 secs – 2:00 mins between sets For Time: 18 min TC 100 Double Unders / 250 Single Unders 80 Alt DB Hang Clean & STOH (22.5/15) 60/50 Cal AD 40 DB Step Overs 20” (22.5/15) 20 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 • S

Friday 8 th May Programmed By Megan 3:00 on / 1:00 off x 6 rounds: Alternating Exercises 8 Power Snatches (35/25) 10 Box Jump Overs (24/20) 12 GHD Sit Ups 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

Thursday 7th May Programmed By Megan 3 RFT: 150m Damper 10 Bike 15 Unbroken WBS 1600m 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

Wednesday 6th May Programmed By Megan Lifting: Every 90 secs x 8 3 Clean Pulls @ 110% 1 rep max clean 4 RFT: 30 min TC 30/25 Cal AD 21 DB Thruster (22.5/15) 15 C2B Pull Ups 2:00 rest between sets 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 us

Tuesday 5th May Programmed By Megan Strength: 15 min TC 5 x 5 Shoulder Press@ 70% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 18 min TC 30/22 Cal Row 15 Bar Facing Burpees 30 – 20 – 10 STOH (weights increase) 60/42.5 – 70/50 – 80/57.5 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 grou

Monday 4 th May Programmed By Megan EMOMx30 12 Burpees 15 KBS (24/16) 15 Thruster (35/25) 10 Press Up + 2 Mountain Climbers 60 Single Skips 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

Sunday 3 rd May Programmed By Megan Elizabeth – For Time: 12 min TC 21 – 15 – 9: Power Cleans (60/42.5) Ring Dips or Parallel Dips 3 rounds: 15 min TC 500m Row 3:00 rest Intensity is everything. Send It! 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 muscl

Saturday 2 ND May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 75% 1 rep max Rest 90 secs – 2:00 mins between sets AMRAP in 15 mins: 15m Bear Crawl 12 Box Jumps (30/24) 3 Snatches (60/42.5) 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 musc

Friday 1 st May Programmed By Megan AMRAP in 30 mins: Split Reps 1000m Row 80 WBS (9/6) 60 KBS (24/16) 40 Burpees 20 Deadlift (85/60) 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

Thursday 30th April Programmed By Megan EMOMx8 1 Snatch + 1 OHS + Snatch Balance Straight Into: EMOMx32 6 Shuttle Runs 8 STOH (35/25) 12/9 Cals AD 1 Rope Climb + 5 HSPU Coach will provide all scaling options and guide you individually through the workout Masters 55+: 30/20 Scaled: Coach will prescribe scaling option for you.

Wednesday 29th April Programmed By Megan For Time: 20 min TC 50 Overhead Squats (45/30) 40 Bar Facing Burpees 40 Back Racked Lunges (45/30) 30 Bar Facing Burpees 30 Power Cleans (45/30) 20 Bar Facing Burpees 20 Front Squats (45/30) 10 Ring Muscle Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 35/22.5 Scaled: Coach will prescribe scaling option for you.

Tuesday 28th April Programmed By Megan Strength Session - Every 2:00: 5 x 5 Deadlift Working at 75% 1 rep max – Same weight for all sets These should be touch and go reps holding onto the bar. NO RESET REPS! Test that grip strength. Increase weight by 2.5kg each week. AMRAP in 7 mins / 3:00 rest x 3 5/4 Cals Bike 5/4 Cals Ski 5/4 Cal Row Add 5/4 Cals every new round Coach will provide all scaling options and guide you individually through the workout Masters 55+: As prescribe