Sunday 8th March 2026 Programmed By Neil For Time: 35 min TC 5 – 10 – 15 – 20 – 15 – 10 – 5 reps Back Squats (60/42.5) Pull Ups Box Jumps (24/20) 500m Row All Scaling options will be provided by the coach. Masters 55+: 45/30 & 20/16” Everyday: Coach will scale accordingly

Friday 6th March 2026 Programmed By Megan AMRAP in 2: Max Cal Row – Together AMRAP in 2: Alt Rounds 6 WBS (9/6) 4 Burpee AMRAP in 2: Alt Reps Max Shuttle Runs (25m Length of gym = 1 rep) AMRAP in 2: Alt Rounds 3 Power Snatches (50/35) 10 Bar Hops 2:00 Rest x 3 Rounds All Scaling options will be provided by the coach. Masters 55+: 6/3 & 42.5/30 Everyday: Coach will scale accordingly

Saturday 7th March 2026 Programmed By Neil AMRAP in 6: 3 Double DB Devil Press (22.5/15) 6 Double DB Thrusters (22.5/15) 9 Butterfly Sit Ups 3:00 mins Rest x 3 – Start where you left off All Scaling options will be provided by the coach. Masters 55+: 17.5/10 Everyday: Coach will scale accordingly

Thursday 5th March 2026 Programmed By Megan 10 RFT: 25 min TC 1 Power Clean (85/60) 10/7 Cals 1 Burpee Double Box Jump Overs (24/20) 20 Du’s Add 1 rep to Power Cleans & Burpee Box Overs. Finish at 10 reps All Scaling options will be provided by the coach. Masters 55+: 65/42.5 Everyday: Coach will scale accordingly

Wednesday 4th 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 For Time: 25 min TC 10 – 9 – 8 … 3 – 2 – 1 reps: Deadlift (Bodyweight) DB Bench Press (22.5/15) Cal Row All Scaling options will be provided by the coach. Masters 55+: 75% Bodyweight & 17.5/10 Everyday: Coach will scale accordingly

Tuesday 3rd March 2026 Programmed By Sandra 10 min Intervals / 3:00 mins Rest x 3 AFAP in 10 mins: 5 Cals 5 Plate GTOH (20/15) 5 Burpees Increase by 1 rep each round AMRAP in 10 mins: 20 Du’s 15 Step Ups (20”) 10 MB Clusters (9/6) 10 min TC: 2 – 4 – 6 – 8 – 10 Burpee High Touch 10 – 8 – 6 – 4 – 2 Squat Cleans (42.5/30) All Scaling options will be provided by the coach. Masters 55+: 15/10 & 16” & 6/3 & 30/20 Everyday: Coach will scale accordingly

Monday 2nd march 2026 Programmed By Zak Olympic Lifting: Every 3:00 x 5 3 Power Cleans @ 80 – 85% Looking for touch and go reps. Should be heavy! AMRAP in 20 mins: 20 Cals 10 WBS 20 Cals 10 DB Snatches (30/22.5) 20 Cals 10 Pull Ups All Scaling options will be provided by the coach. Masters 55+: 20/12.5 Everyday: Coach will scale accordingly

Sunday 1st March 2026 Programmed By Neil For Time: 20 min TC 10 – 20 – 30 – 20 – 10: Double Unders 30 – 20 – 10 – 20 – 30: Sit Ups 20 – 18 – 16 – 14 – 12: KBS (24/16) 12 – 14 – 16 – 18 – 20: Push Press (60/42.5) All Scaling options will be provided by the coach. Masters 55+: 20/12 & 42.5/30 Everyday: Coach will scale accordingly

Saturday 28th February 2026 Programmed By Megan For Time: 35 min TC 50 Cal Row 30 HSPU 20 Power Cleans (85/60) 800m Run 30 C2B Pull Ups 150 Air Squats to Ball* Every 10 reps change direction that you face on Air Squats All Scaling options will be provided by the coach. Masters 55+: 55/35 Everyday: Coach will scale accordingly

Friday 27th February 2026 Programmed By Megan 12 RFT: Alternating Exercises (35 min TC) 10/8 Cal Ski 15 MB Sit Ups (9/6) 15/12 Cal Bike 5 SB Cleans (60/40) -Reps Each All Scaling options will be provided by the coach. Masters 55+: 6/3 & 30/20 Everyday: Coach will scale accordingly

Thursday 26th February 2026 Programmed By Sandra Every 90 secs x 10 (15 mins) 1 Power Snatch 1 Hang Snatch 1 Squat Snatch Unbroken Complex @ 50 – 60% of 1 Rep Max Snatch For Time: 12 min TC 5 – 4 – 3 – 2 – 1 reps Clean & Jerk (85/60) 100 – 80 – 60 – 40 – 20 reps Double Unders All Scaling options will be provided by the coach. Masters 55+: 60/42.5 Everyday: Coach will scale accordingly

Wednesday 25th February 2026 Programmed By Megan EMOMx40: 10 Front Squats (70/45) 12 C2B Pull Ups 14 WBS (9/6) 12 HR Press Ups All Scaling options will be provided by the coach. Masters 55+: 42.5/30 & 6/3 Everyday: Coach will scale accordingly

Tuesday 24th February 2026 Programmed By Megan 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 AMRAP in 15 mins: 15 TTB 10 Burpee Box Overs (24/20”) 5 Wall Walks All Scaling options will be provided by the coach. Masters 55+: 20/16” Everyday: Coach will scale accordingly

Monday 23rd February 2026 Programmed By Sandra AMRAP in 30 mins: Buy In: 70/58 Cal Ski or 85/72 Cal Bike / AD 20 Cal Row 15 Thrusters (42.5/30) 20 WBS (9/6) 10 Deadlift (72.5/50) All Scaling options will be provided by the coach. Masters 55+: 35/25 & 6/3 & 55/35 Everyday: Coach will scale accordingly

Sunday 22nd February 2026 Programmed By Neil AMRAP in 20 mins: 200m Run 12 KBS (28/20) 6 Pull Ups All Scaling options will be provided by the coach. Masters 55+: 24/16 Everyday: Coach will scale accordingly

Saturday 21st February 2026 Programmed By Megan For Time: 28 min TC 50 Cal Row 25 DB Step Overs (22.5/15 @ 20”) 3:00 Rest 40 Cal Row 20 DB Step Overs (22.5/15 @ 20”) 2:00 Rest 30 Cal Row 15 DB Step Overs (22.5/15 @ 20”) 1:00 Rest 20 Cal Row 10 DB Step Overs (22.5/15 @ 20”) All Scaling options will be provided by the coach. Masters 55+: 17.5/10 @ 16” Everyday: Coach will scale accordingly

Friday 20th February 2026 Programmed By Zak For Time: Split Reps Buy In: 400m Team Run 2 rounds: 80 Air Squats to Ball 60 Box Jumps (24/20) 40 TTB 20 Power Cleans (80/55) 40 WBS (9/6) 60 DB Snatches (22.5/15) 80 Sit Ups Buy Out: 400m Team Run All Scaling options will be provided by the coach. Masters 55+: 20/16 & 60/42.5 & 17.5/10 Everyday: Coach will scale accordingly

Thursday 19th February 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 15 RFT or AMRAP in 22 mins: Whichever comes first! 12 Deadlift (35/25) 8 Front Squats (35/25) 4 STOH (35/25) 1 Out In Run All Scaling options will be provided by the coach. Masters 55+: 30/20 Everyday: Coach will scale accordingly

Wednesday 18th February 2026 Programmed By Sandra 3 RFT: 30 min TC 30 Cals 30 Burpees 30 SB Over Shoulder (25/20) 30 Handstand Shoulder Taps 30 Goblet Lunges (22.5/15) All Scaling options will be provided by the coach. Masters 55+: 15/12 & 17.5/10 Everyday: Coach will scale accordingly

Tuesday 17th February 2026 Programmed By Megan EMOMx3 – 1 min rest between EMOM 1 Squat Clean & Jerk @ 60% EMOMx3 1 Squat Clean & Jerk @ 65% EMOMx3 1 Squat Clean & Jerk @ 70% For Time: Grace 8 min TC 30 Clean & Jerks (60/42.5) 5 mins Rest AMRAP in 10 mins: Half Cindy 5 Pull Ups 10 Press Ups 15 Air Squats All Scaling options will be provided by the coach. Masters 55+: 35/22.5 & 42.5/30 & 6/3 Everyday: Coach will scale accordingly