Fast Paced Programmed By Coach Sandra AMRAP in 30: Alternating Exercises 5 Deadlift 10 Lunges 12 Pull Ups 14 Air Squats 16 Sit Ups Rx: 85/60 Masters: 60/42.5

Scrambled Legs Programmed By Coach Megan For Time: 12 min TC 8 Front Squats 10 Cals Bike 8 Front Squats 10 Cals Bike 8 Front Squats 10 Cals Bike 24 Front Squats 30 Cals Bike Rest 5 mins AMRAP in 5 mins: Max GTOH Every 10 reps add +5kg Rx: 60/42.5 & 40/25 (Add +10kg) Masters: 42.5/30 & 30/15 (Add +5kg)

Grindstone Programmed By Coach Zak AMRAP in 20: 200m Run 15 WBS 12 TTB 9 Deadlift 6 Burpees Over Bar Rx: 100/70 & 9/6 Masters: 80/55 & 6/3

Pumpkin Pulling Programmed By Coach Megan Complex Strength: Every 2:00 x 5 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Working between 60 – 70% over the 5 sets AMRAP in 3:00 / 2:00 rest x 4 10 Power Snatches 25 WBS Max Rope Climbs or Max Pull Ups Rx: 52.5/35 & 9/6 Masters: 35/22.5 & 6/3

All Crossed Up Like a Mummy Programmed By Coach Megan 7 mins to Accumulate: 75 Handstand Shoulder Taps (Scaled Option Available!) Every...

Ghost of The Chief Programmed By Coach Neil EMOMx11: 1 Back Squat @ 75-85% On set 11 – Max reps (Stop at 10) Every 10 mins x 2 Rx: 7...

House of Horrors Programmed By Coach Aidan AMRAP in 7:00 / 3:00 rest x 3 8 Thrusters 10 Plate GTOH 12 Cals 40 Double Unders 20 Sit Ups 10...

Zombie with No Arms Programmed By Coach Sandra AMRAP in 30:00 mins: Alt Exercises 10 Push Press 10 Burpees Over Bar 12 Cals Bike / AD...

Fast & Furious Programmed By Coach Jim Every 2:00 x 7 2 Deadlift Build in weight starting at 65% 20 RFT: 18 min TC 5 WBS 3 Strict Pull...

EMOM Club Programmed By Coach Zak Strength: 1 x 3 reps Strict Press @ 60% 1 x 5 reps Push Press @ Same Weight 1 x 7 reps Push Jerk @ Same Weight AMRAP in 6 mins x 3: 1 min rest between Max Double Unders EMOM 2 Wall Walks Max Burpees Over Box EMOM 2 Ring Muscle Ups / 4 Ring Pull Ups Max Cals Bike / AD EMOM 2 OHS Rx: 42.5/30 & 24/20” Masters: 30/20 & 20/16”

The Only Way Is Up 2:0 Programmed By Coach Aidan AMRAP in 30 mins: 500m 20 WBS 16 Pull Ups 10 Power Cleans Rx: 60/42.5 Masters: 42.5/30

Surprise Attack Programmed By Coach Jim Every 4:00 x 4 400m Run 15 Hang Snatches 4:00 mins Rest Every 4:00 x 4 400m Run 30 WBS Rx: 42.5/30 & 9/6 Masters: 30/20 & 6/3

Strong Mind, Work Hard Programmed By Coach Sandra Gymnastics Skills: 8 mins :20 on / :100 off x 4 rounds Ring L-Sit / Ring Hold Hollow...

Furius Baco Programmed By Coach Megan Barbell Complex: Every 2:30 x 6 (Increase loading) 1 Deadlift + 1 Hang Power Clean + 1 Front Squat...

Dumbbell Devil Programmed By Coach Jim 10 RFT: (40 min TC) 12/9 Cal Row 4 DB Cleans (Right) 4 DB Shoulder Press (Right) 4 DB Devil Press...

Pain Storm Programmed By Coach Neil For Time: Split Reps (45 min TC) 1000m Row 10 rounds Bear 800m Row 8 rounds Bear 600m Row 6 rounds of...

Shambhala Programmed By Coach Megan Strength: Bulgarian Split Squats Every 2:00 mins: 3 reps each leg x 5 sets Increase load where...

A Hell of A Session Programmed By Coach Neil For Time: 35 min TC 200m – 15 Press Ups 200m – 15 Sit Ups 200m – 15 Air Squats 200m – 15...

We All Love a Cindy Variation! Programmed By Coach Sandra EMOMx40: 6 Shuttle Runs 1 Round Cindy Rx Cindy: 5 Pull Ups 10 Press Ups 15 Air...

Cleaning Time! Programmed By Coach Megan Sandbag Clean Technique: 10 mins The Set Up Bury The Hands Explosive Hip Drive The Catch The...