Sunday 21st June Programmed By Megan 7 RFT: 7 HSPU 7 Thrusters (60/42.5) 7 Knees to Elbows 7 Deadlift (110/75) 7 Burpees 7 KBS (32/24) 7 Pull Ups Coaches will always provide a scaling options for the workout.

Saturday 20th June Programmed By Megan (Tested Rx: 4 rounds + 5 + 3 Back Squats) Strength: 5 x 5 Back Squats @92% 1 Rep Max AMRAP in 10: 5 Hang Power Cleans (50/35) 10 Back Squats (50/35) 15 Toes to Bar Coaches will always provide a scaling options for the workout.

Friday 19th June Programmed By Megan Fight Gone Bad – 6 Rounds: 1:00 on each – Alt Exercises WBS (9/6) SDHP (35/25) Box Jumps (24/20) Push Press (35/25) Cal Row Score = Total Reps Coaches will always provide a scaling options for the workout.

Thursday 18th June Programmed By Megan (Tested Rx: 9:25) For Time: 12 min TC 3 rounds: 50 Double Unders / 125 Single Unders 10 Deadlift (102.5/70) 2 rounds: 50 Double Unders / 125 Single Unders 10 Deadlift (125/82.5) 1 round: 50 Double Unders / 125 Single Unders 10 Deadlift (142.5/102.5) Zone 2 Cardio: 20 mins Bike / AD / Run Coaches will always provide a scaling options for the workout.

Wednesday 17th June Programmed By Megan (Tested Rx: Megan 4+400+7) AMRAP in 30: 400m Run 30 WBS (9/6) 20 Toes to Bar 10 DB Snatches (22.5/15) 5 Burpee Over DB Coaches will always provide a scaling options for the workout.

Tuesday 16th June Programmed By Megan (Tested Rx: For Time: 10 min TC 10 Clean & Jerks (60/40) 10 Clean & Jerks (70/50) 10 Clean & Jerks (80/60) 10 Clean & Jerks (70/50) 10 Clean & Jerks (60/40) 4 RFT: 12 min TC 200ft Farmers Carry (28/20) 6 DB Thrusters (22.5/15) 3 SB Cleans (60/40) Famers Carry Carry: Across = 25ft Coaches will always provide a scaling options for the workout.

Monday 15th June Programmed By Megan (Tested Rx: 9:53) For Time: 12 min TC 10 Shuttle Runs 20 OHS (52.5/35) 30 Burpees Over Bar 1:00 Rest 30 Burpees Over Bar 20 OHS 10 Shuttle Runs Shuttle Runs: Across & Back = 1 Strength: 5x5 Shoulder Press @ 85% 1 Rep Max Coaches will always provide a scaling options for the workout.

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 (Tested: Rx - Sandra 33:16 & Megan 35:30) 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 2x Complex 200m Ski 2x Complex 150m Ski 2x 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.