Monday 6th April Programmed By Megan For Time: 12 min TC 1 – 2 – 3 … 8 – 9 – 10 reps: Double DB Front Squats (22.5/15) Bar Facing Burpees In Time Remaining: 1 Rep Max Clean 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. For this workout try either the Rx version or the Scaled Versions. No in-betw

Sunday 5th April Programmed By Neil 6 RFT: 35 min TC Buy In: 1000m Row 10 KBS (24/16) 10 Box Steps (24/20”) 10 Overhead Squats (42.5/30) 10 Sit Ups Buy Out: 800m Run Coach will provide all scaling options and guide you individually through the workout Masters 55+: 20/12 & 20/16” & 35/22.5 Scaled: Coach will prescribe scaling option for you.

Saturday 4th April Programmed By Megan 3:00 on / 1:00 off x 8 8 Cals AD 8 WBS (9/6) 8 MB Sit Ups (9/6) 8 DB Push Press (22.5/15) 8 Cal Row 8 HR Press Ups 8 Box Jumps (30/24”) 8 DB Lunges (22.5/15) Coach will provide all scaling options and guide you individually through the workout Masters 55+: 6/3 & 17.5/10 & 20/16” Scaled: Coach will prescribe scaling option for you.

Friday 3rd April Programmed By Megan For Time: 30 min TC 42 – 30 – 18 reps: Thrusters (42.5/30) Pull Ups 42 – 30 – 18 reps: Overhead Squats (42.5/30) Toes to Bar 42 – 30 – 18 reps: Burpees Over DB DB Snatches (30/22.5) Bonus Round: For Time 400m Run - Together 42 Cals AD 300m Hill Run – Together 30 Cals AD 200m Run – Together 18 Cals AD Coach will provide all scaling options and guide you individually through the workout Masters 55+: Scaled: Coach will prescribe scaling optio

Thursday 2nd April Programmed By Sandra Every 2:00 x 8: Working at 80 – 90% 1 rep max (Heavy Unbroken Complex) 1 Power Clean 1 Squat Clean 3 Front Squats For Time: 22 min TC Every 2:00: Complete 10 Cals 120 reps Power Clean or Power Snatch (50/35) Coach will provide all scaling options and guide you individually through the workout Masters 55+: 40/25 Scaled: Coach will prescribe scaling option for you.

Wednesday 1st April Programmed By Megan EMOMx40 - Option 1: Cardio Bunnies Fav Max Cal Row Max Cal Ski Max Shuttle Runs Rest EMOMx40 - Option 2: Grunt Work Max Line Facing Burpees Max Box Jump Overs (24/20) Max GTOH (60/42.5) Rest Coach will provide all scaling options and guide you individually through the workout Masters 55+: 20/16” & 45/30 Scaled: Coach will prescribe scaling option for you.

Tuesday 31st March 2026 Programmed By Neil Strength: Every 2:00 mins 5 x 5 Bench Press Same weight through out Working at 70 – 80% 1 rep max If taking part in the monthly challenge go with your next weight 10 RFT: 20 min TC 10 Double DB Hang Clean & Jerk (22.5/15) 10 Pull Ups 250m All Scaling options will be provided by the coach. Masters 55+: 16” & 20/12 Everyday: Coach will scale accordingly

Monday 30th March 2026 Programmed By Megan Every 5:00 x 5 rounds (25 mins) 250m Row 10 Power Snatches (42.5/30) 12 HSPU 15 Deadlift For Time: 10 min TC 2000m Row / Ski / Run / 4000m Bike / 100 Cals AD All Scaling options will be provided by the coach. Masters 55+: 16” & 20/12 Everyday: Coach will scale accordingly

Sunday 29th March 2026 Programmed By Neil For Time: 45 min TC 3 rounds: 400m Bulgarian Bag Run (25/15) 18 Bulgarian Bag Squats (25/15) 12 TTB 3 rounds: 18 Box Jumps (24/20) 15 MB Sit Ups (9/6) 12 KBS 3 rounds: 50 DB Hops 10 Burpees 12 DB Push Press (22.5/15) All Scaling options will be provided by the coach. Masters 55+: 20/10 & 20/16” & 6/3 & 17.5/10 Everyday: Coach will scale accordingly

Saturday 28th March 2026 Programmed By Megan AFAP in 5:00 mins / 2:00 rest x 2 1 – 2 – 3 – 4 – 5 … etc Wall Walks 2 – 4 – 6 – 8 – 10 ... Etc Thrusters (42.5/30) 5:00 mins Rest For Time: Annie (10 min TC) 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups (Hook Feet Under DB’s) All Scaling options will be provided by the coach. Masters 55+: 35/22.5 Everyday: Coach will scale accordingly

Friday 27th March 2026 Programmed By Sandra AMRAP in 40 mins: Split Reps 100m – Each 100 Step Ups (20”) 100m – Each 80 SDHP (24/16) 100m – Each 60 KBS (24/16) 100m – Each 40 HSPU (1 Ab Mat Only – No Disks) 100m – Each 20 Pull Ups 100m - Each All Scaling options will be provided by the coach. Masters 55+: 16” & 20/12 Everyday: Coach will scale accordingly

Thursday 26th March 2026 Programmed By Megan Bar Muscle Up Practice: 10 mins Jumping to Barbell Jumping Bar Muscles Up From Box Banded Bar Muscle Ups Bar Muscle Ups For Time: 22 min TC 12 Squat Clean & Jerk (75/50) 36 C2B Pull Ups 48/42 Cal Row 12 Bar Muscle Ups 12 Squat Clean & Jerks (75/50) All Scaling options will be provided by the coach. Masters 55+: 55/37.5 Everyday: Coach will scale accordingly

Wednesday 25th March 2026 Programmed By Megan EMOM x 40 15/12 Cal Row 12/10 Cal Bike Max Air Squats to Ball 14/11 Cal Ski 10 DB Snatches (30/22.5) All Scaling options will be provided by the coach. Masters 55+: 22.5/15 Everyday: Coach will scale accordingly

Tuesday 24th March 2026 Programmed By Sandra Olympic Lifting: EMOMx10 3 Deadlift 2 Hang Power Cleans 1 Split jerk Working at 60% of 1 rep max Clean & Jerk For Time: 25 min TC 21 – 18 – 15 – 12 – 9 – 6 – 3 reps: GTOH (50/35) Bar Press Ups Sit Ups Goblet Lunges (24/17.5) 1 Out In Run All Scaling options will be provided by the coach. Masters 55+: 42.5/30 & 20/12.5 Everyday: Coach will scale accordingly

Monday 23rd March 2026 Programmed By Sandra Strength: Every 2:00 mins 5 x 5 Bench Press Same weight through out Working at 70 – 80% 1 rep max If taking part in the monthly challenge go with your next weight   For Time: 28 min TC 50 – 40 – 30 – 20 – 10 Cals 400m – 400m – 400m – 400m – 800m Run All Scaling options will be provided by the coach. Masters 55+: 5 Cals Less on each round Everyday: Coach will scale accordingly

Sunday 22nd March 2026 Programmed By Neil Tabata: 20 Secs on / 10 Secs Off x16 Front Squats (35/25) Push Press (35/25) Alt Each Exercise – 8 rounds on each Into - AMRAP in 2:00 mins: Max Bar Facing Burpees 3:00 mins rest For Time: 8 min TC 21 – 15 – 9 reps: Sumo Deadlift (60/42.5) Box Steps (20”) KBS (24/16) 3:00 mins rest 5:00 mins to establish 1 rep max: Squat Clean   All Scaling options will be provided by the coach. Masters 55+: 30/22.5 & 50/35 & 16” & 20/12 Everyday: Coa

Saturday 21st March 2026 Programmed By Megan For Time: 28 min TC 1 round: 6 Power Snatches (50/35) 9 Overhead Squats (50/35) 12 Pull Ups 18/15 Cals 1:00 Min Rest 2 round: 6 Power Snatches (50/35) 9 Overhead Squats (50/35) 12 Pull Ups 18/15 Cals 1:00 Min Rest 3 round: 6 Power Snatches (50/35) 9 Overhead Squats (50/35) 12 Pull Ups 18/15 Cals All Scaling options will be provided by the coach. Masters 55+: 24/16 or 1 weight heavier than normal & 6/3 Everyday: Coach will scale acc

Friday 20th March 2026 Programmed By Megan Olympic Lifting Session: 30 Secs Work / 30 Secs Rest x 10 sets Part A – 30 secs to complete: 2 Heavy GTOH Part B – 30 secs to complete: Max Reps @ 50% of weight used above 1 min to change weights after the 5 sets of heavy GTOH Score = Heaviest Weight & Total Reps AMRAP in 20 mins: Split Reps 400m Run (Together) 10 Clean & Jerk @ 60% 1 rep max 12 Russian KBS (32/24) 16 WBS (9/6) All Scaling options will be provided by the coach. Maste

Thursday 19th March 2026 Programmed By Megan 4 RFT: 40 min TC 24/20 Cal Row 15 TTB 12 DB Step Ups 8 Burpee Bar Muscle Ups 15 Cal Row Rest 2:00 between rounds Score = Time per round All Scaling options will be provided by the coach. Masters 55+: As prescribed or lower rep range Everyday: Coach will scale accordingly

Wednesday 18th March 2026 Programmed By Megan EMOMx40 10/8 Cal AD 15 GHD Sit Ups 15/12 Cal Row 6 Hang Power Cleans (60/42.5) All Scaling options will be provided by the coach. Masters 55+: 45/30 Everyday: Coach will scale accordingly