Tuesday 5th May Programmed By Megan Strength: 15 min TC 5 x 5 Shoulder Press@ 70% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 18 min TC 30/22 Cal Row 15 Bar Facing Burpees 30 – 20 – 10 STOH (weights increase) 60/42.5 – 70/50 – 80/57.5 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 grou

Monday 4 th May Programmed By Megan EMOMx30 12 Burpees 15 KBS (24/16) 15 Thruster (35/25) 10 Press Up + 2 Mountain Climbers 60 Single Skips 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

Sunday 3 rd May Programmed By Megan Elizabeth – For Time: 12 min TC 21 – 15 – 9: Power Cleans (60/42.5) Ring Dips or Parallel Dips 3 rounds: 15 min TC 500m Row 3:00 rest Intensity is everything. Send It! 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 muscl

Saturday 2 ND May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 75% 1 rep max Rest 90 secs – 2:00 mins between sets AMRAP in 15 mins: 15m Bear Crawl 12 Box Jumps (30/24) 3 Snatches (60/42.5) 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 musc

Friday 1 st May Programmed By Megan AMRAP in 30 mins: Split Reps 1000m Row 80 WBS (9/6) 60 KBS (24/16) 40 Burpees 20 Deadlift (85/60) 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 30th April Programmed By Megan EMOMx8 1 Snatch + 1 OHS + Snatch Balance Straight Into: EMOMx32 6 Shuttle Runs 8 STOH (35/25) 12/9 Cals AD 1 Rope Climb + 5 HSPU 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.

Wednesday 29th April Programmed By Megan For Time: 20 min TC 50 Overhead Squats (45/30) 40 Bar Facing Burpees 40 Back Racked Lunges (45/30) 30 Bar Facing Burpees 30 Power Cleans (45/30) 20 Bar Facing Burpees 20 Front Squats (45/30) 10 Ring Muscle Ups 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.

Tuesday 28th 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 7 mins / 3:00 rest x 3 5/4 Cals Bike 5/4 Cals Ski 5/4 Cal Row Add 5/4 Cals every new round Coach will provide all scaling options and guide you individually through the workout Masters 55+: As prescribe

Monday 27th April Programmed By Sandra For Time: 30 min TC 10 – 9 – 8 … 3 – 2 – 1: Cal Row HR Press Ups MB Sit Ups (9/6) KBS (24/16) After every even round complete 60m Walking Lunges Coach will provide all scaling options and guide you individually through the workout Masters 55+: 6/3 & 20/12 Scaled: Coach will prescribe scaling option for you.

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