EMOM Club Programmed By Coach Megan EMOMx30: 1 Macho Man 12/9 Cal Row 10 DB Hang Clean & Jerk Max Box Jump / Step Overs Rest Score = Max Box Jump / Step Overs Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Rx: 60/42.5 & 22.5/15 & 24/20” Masters: 42.5/30 & 17.5/10 & 20/16”

Max Cal Output Programmed By Coach Megan Strength: Every 2:00 x 5 5 Deadlift @ 85% 1 rep max 3:00 on / 1:00 off x 5: 12 Air Squats 12 Alt DB Snatches 12 Burpees Over DB Max Cals Ski / Bike / Row Rx: 30/22.5 Masters: 22.5/15

Chip Away Programmed By Coach Megan Strength: Every 90 secs 6 x 3 Push Press / Jerk Sets 1&2 @ 75% Sets 3 & 4 @ 80% Sets 5 & 6 @ 85% AMRAP in 20: 50 Double Unders / 100 Skips 40 KBS 30 MB Sit Ups 20 KB SDHP 10 C2B Pull Ups Rx: 24/16 Masters: 20/12

Snatch & Stack Programmed By Coach Megan EMOMx10: Working at 65% 1 rep max 1 Power Snatch 1 OHS 1 Squat Snatch 3 RFT: 12 min TC 10 Power Snatches 15 Box Steps 20 Press Ups Buy Out: 10 Power Snatches 15 Box Steps Rx: 42.5/30 & 24/20” Masters: 35/22.5 & 20/16”

Team Effort Programmed By Coach Sandra AMRAP in 15: Alternating Exercises 15/12 Cal Ski 10 Push Press 10 Goblet Lunges 1:00 min rest: AMRAP in 15 mins: Switch after both have finished A – 15/12 Cals Bike B – 10 Burpee Broad Jumps Rx: 50/35 & 22.5/15 Masters: 35/22.5 & 17.5/10

The Wall Programmed By Coach Megan For Time: 800m Run 50 Cal Row 40 DB Step Overs 30 Burpee Pull Ups 40 Deadlift 50 GHD Sit Ups 800m Run Rx: 102.5/75 Masters: 80/55

The Highlander Programmed By Coach Megan EMOMx8: 3 Touch & Go Cleans @ 70 – 80% 1 rep max 5 Strict Pull Ups 1:00 min rest into: 4 Rounds: 10 min TC 5 Hang Squat Cleans + 1 Front Squat (60/42.5) 5 TTB AMRAP in 12 mins: 12 WBS 6 Hang Clean & Press 3 MB Complex MB Complex: Squat Clean + Squat + Thruster Rx: 42.5/30 & 9/6 Masters: 35/25 & 6/3

Goblet of Fire Programmed By Coach Neil Every 20 secs x 15: 1 Squat Clean & Jerk AMRAP in 15: 500m 20 Goblet Squats 20 S/A DB Push Press Rx: 60/42.5 & 22.5/15 Masters: 42.5/30 & 17.5/10

Knockout Programmed By Coach Megan 3:00 on / 1:00 off x 12: 3 HR Press Ups 6 MB Sit Ups 9 Air Squats 3 Burpees 6 DB Hang Clean & Press 9 Box Jump / Step Overs 3 Pull Ups 6 WBS 9 Lunges 3 TTB 6 DB Hang Snatches 9 DB Deadlift Rx: 9/6 & 22.5/15 & 24/20” Masters: 6/3 & 17.5/10 & 20/16”