Sunday 26th April Programmed By Megan 10 RFT: 20 min TC 8 GTOH (42.5/30) 10 Bar Facing Burpees AMRAP IN 3:00 / 1:00 rest x 3 500/450m Row Max Cals AD / Bike 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.

Saturday 25th April Programmed By Sandra For Time: 35 min TC 1000 – 750 – 500 – 250 – 500 – 750 – 1000 Metres 14 – 12 – 10 – 8 – 6 – 4 – 2 Overhead Squats (42.5/30) 4 – 8 – 12 – 16 – 20 – 24 – 28 GHD Sit Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 30/22.5 Scaled: Coach will prescribe scaling option for you.

Friday 24th April Programmed By Sandra 5 RFT: 35 min TC Buy In: 1200m Run – Together 30 WBS (9/6) 30 Box Jump Overs (24/20) 15 Sync Hang Power Cleans (50/35) 10 Sync Pull Ups Buy Out: 100 Cals Bike Coach will provide all scaling options and guide you individually through the workout Masters 55+: 6/3 & 20/16 & 42.5/30 Scaled: Coach will prescribe scaling option for you.

Thursday 23rd April Programmed By Sandra 2 Rounds for Cals : AMRAP in 3: 45/36 Cal AD In remaining time: Max Cal Ski 2:00 Rest AMRAP in 3: 45/36 Cal Ski In remaining time: Max Cal Row 2:00 Rest AMRAP in 3: 45/36 Cal Row In remaining time: Max Cal AD 4:00 Rest between sets For Time: 5 min TC 10 Legless Rope Climbs or 15 Rope Climbs or 50 Chin Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 36/27 Cals Scaled: Coach will pre

Wednesday 22nd 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 5 mins / 1:00 min rest x 3 12 Single Arm Press Ups 24 Single Arm Goblet Lunges (22.5/15) 12 Single Arm Ring Rows 240m Single Arm Ski Time Left: Max Single Arm Burpees Over DB Coach will provide all sc

Tuesday 21st April Programmed By CrossFit Scotland AMRAP in 24 mins: Buy In: 1 minute Plank Hold 15 DB Bench Press (22.5/15) 20 KBS (24/16) 25 Sit Ups 200m Row Buy Out: 1 minute Plank Hold Coach will provide all scaling options and guide you individually through the workout Masters 55+: 17.5/10 & 20/12 Scaled: Coach will prescribe scaling option for you.

Monday 20th April Programmed By Sandra Olympic Lifting: Every 2:00 x 7 1 Power Clean 1 Front Squat 1 STOH 1 Front Squat 1 STOH Starting at 70 - 80% build to 80 – 90% AMRAP in 18 mins: 4 Power Cleans (50/35) 4 Front Squats (50/35) 4 DB Snatches (22.5/15) 4 HR Press Ups 200m Row Each round add 2 reps to the exercises Coach will provide all scaling options and guide you individually through the workout Masters 55+: 35/25 & 17.5/10 Scaled: Coach will prescribe scaling option for

Sunday 19th April Programmed By Neil 5 RFT: 25 min TC 15 KBS (24/16) 10 Box Jumps (24/20) 10 KBS 5 Box Jumps 400m Run Coach will provide all scaling options and guide you individually through the workout Masters 55+: 20/12 & 20/16” Scaled: Coach will prescribe scaling option for you.

Saturday 18th April Programmed By Megan AMRAP in 10 min: 5 OHS (50/35) 150m Row 3:00 Rest AMRAP in 10 min: 15 WBS (9/6) 150m Row 3:00 Rest AMRAP in 5 mins: 50 Deadlift (50/35) Max Lateral Burpees Over Bar Coach will provide all scaling options and guide you individually through the workout Masters 55+: 35/22.5 & 6/3 Scaled: Coach will prescribe scaling option for you.

Friday 17th April Programmed By Sandra AMRAP in 35 mins: Split Reps Buy In: 2000m Row / Ski 20 Barbell Lunges (42.5/30) 20 HR Press Ups 20 Box Jumps (24/20”) 20 MB Sit Ups 40 Cal Row Coach will provide all scaling options and guide you individually through the workout Masters 55+: 32.5/20 Scaled: Coach will prescribe scaling option for you.

Thursday 16th 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 14 mins: 3 Burpee Pull Ups 6 DB Snatches (22.5/15) 9 Toes to Bar Coach will provide all scaling options and guide you individually through the workout Masters 55+: Scaled: Coach will prescribe scaling

Wednesday 15th April Programmed By Megan 2:00 on / :30 secs off x 10 1 Power Clean (60/42.5) 3 Bar Press Ups 5 Air Squats to Barbell Into: 250m As Fast As Possible :30 secs rest x 5 Coach will provide all scaling options and guide you individually through the workout Masters 55+: 45/30 Scaled: Coach will prescribe scaling option for you.

Tuesday 14th April Programmed By Megan EMOMx10 3 Tempo Front Squats 75 – 85% 1 rep front squat 5 seconds on way down 1 second on way up 3 second pause before next rep 3 RFT: 18 min TC 400m Run 21 KBS (28/20) 12 Chest To Bar Pull Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 24/16 Scaled: Coach will prescribe scaling option for you.

Monday 13th April Programmed By Sandra AMRAP in 30 mins: 10 Box Jump Overs (24/20”) 8 HSPU 40 Double Unders 4 Heavy Snatch (85% 1 rep max) Coach will provide all scaling options and guide you individually through the workout Masters 55+: 75% of 1 rep max Scaled: Coach will prescribe scaling option for you.

Sunday 12th April Programmed By Megan AMRAP in 24 mins: 7 Cals 7 rounds: 42.5/30 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Behind Head Push Press After each round add 1 Cal. The movements can be merged together. (Squat Clean Thruster Back Thruster) 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.

Saturday 11th April Programmed By Megan 6 RFT: 15 min TC 10 Deadlift (82.5/57.5) 15 Toes To Bar 30 Double Unders Cardio Zone 2: 20 mins Zone 2 Cardio Bike / AD / Row / Ski This should be a steady pace and be able to talk throughout the 20 mins. Coach will provide all scaling options and guide you individually through the workout Masters 55+: 65/47.5 Scaled: Coach will prescribe scaling option for you.

Friday 10th April Programmed By Jim 20 RFT: 35 min TC Alternating Rounds 1 Out – In Run 3 Power Cleans (80/60) 10 Burpees Over Bar 3 Power Cleans (80/60) 1 Out – In Run Coach will provide all scaling options and guide you individually through the workout Masters 55+: 60/42.5 Scaled: Coach will prescribe scaling option for you.

Thursday 9th April Programmed By Megan EMOMx10: 20 Box Jump Overs (24/20) 12 DB Alt Hang Clean & Press (22.5/15) 2:00 Rest EMOMx10: 2 Rope Climbs 14 DB Alt Hang Squat Snatches (22.5/15) 2:00 Rest EMOMx10: 20/16 Cals AD 16 DB Overhead Lunges (22.5/15) Coach will provide all scaling options and guide you individually through the workout Masters 55+: 20/16 & 17.5/10 Scaled: Coach will prescribe scaling option for you.

Wednesday 8th April Programmed By Megan 5 rounds: 25 min TC 500m Row 2:00 Rest On rounds 2,3,4,5 start with 30 KBS (24/16) 5 rounds: 15 min TC 200m Row 1:00 rest On rounds 2,3,4,5 start with 15 HSPU/Shoulder Press (50/35) Coach will provide all scaling options and guide you individually through the workout Masters 55+: 20/12 & 42.5/30 Scaled: Coach will prescribe scaling option for you.

Tuesday 7th April Programmed By Megan 5 RFT: 35 min TC 5 Snatches (60/42.5) 200m Run 5 Pull Ups 10 Press Ups 15 Air Squats 200m Run 25 Butterfly Sit Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 45/30 Scaled: Coach will prescribe scaling option for you.