Monday 25th May Programmed By Megan Murph - For Time 1 Mile Run 100 Pull Up 200 Press Ups 300 Air Squats 1 Mile Run Suggested Options: Option 1: 1 Mile Run 20 Rounds of Cindy: 5 Pull Ups 10 Press Ups 15 Air Squats 1 Mile Run Option 2: 1 Mile Run 20 Rounds: 5 Press Ups 5 Pull Ups 5 Press Ups 15 Air Squats 1 Mile Run Option 3: Team Version Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5

Sunday 24 th May Programmed By Megan Zeus – 3 RFT: 32 min TC 30 WBS (9/6) 30 SDHP (35/25) 30 Box Jumps (20/16”) 30 Push Press (35/25) 30 Cal Row 30 Press Ups 10 Back Squats (BW) 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 23rd May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 82% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 12 min TC 30/22 Cal AD 10 Burpees Over Bar 6 Front Squats (60/42.5) 1 Minute Rest 3 RFT: 12 min TC 30/22 Cal Ski 10 Burpees Over Bar 6 Overhead Lunges (42.5/30) 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 decre

Friday 22 nd May Programmed By Megan 6 RFT or AMRAP in 30: Split Reps Whichever comes first 500m Row 40 GHD Sit Ups 30 DB Snatches (30/22.5) 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 muscles groups used in workout

Thursday 21 st May Programmed By Megan For Time: 25 min TC 5 Wall Walks 50 Cal Row 5 Wall Walks 25 Deadlift (102.5/70) 5 Wall Walks 25 Cleans (60/37.5) 5 Wall Walks 25 Snatches (42.5/30) 5 Wall Walks 50 Cal Row 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

Wednesday 20 th May Programmed By Megan AMRAP IN 10: 30 Double Unders or 75 Single Unders 15 Snatches (35/25) 5:00 Rest AMRAP in 7: Burpee High Touches (6inch above head) 3:00 Rest AMRAP in 5: Squat Clean (75/50) Jerk (75/50) Score: 1 rep for Squat Clean + 1 rep for Jerk = 2 reps 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

Tuesday 19 th May Programmed By Megan Strength: 15 min TC 5 x 5 Shoulder Press@ 75% 1 rep max Rest 90 secs – 2:00 mins between sets AMRAP in 14: 60 Cal Row 50 Toes to Bar 40 WBS (9/6) 30 Cleans (60/42.5) 20 Muscle 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

Monday 18 th May Programmed By Megan AMRAP in 3:00 / 1:00 Rest: 1 Burpees Over DB 2 DB Single Arm OH Lunges (22.5/15) 4 DB Alt Hang Snatches (22.5/15) 8 GHD Sit Ups AMRAP in 6:00 / 2:00 Rest: 2 Burpees Over DB 4 DB Single Arm OH Lunges (22.5/15) 8 DB Alt Hang Snatches (22.5/15) 16 GHD Sit Ups AMRAP in 12: 4 Burpees Over DB 8 DB Single Arm OH Lunges (22.5/15) 16 DB Alt Hang Snatches (22.5/15) 32 GHD Sit Ups Remember the coach will provide all scaling options for the workout de

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