Tuesday 17th 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: 25 min TC 12 Deadlift (Bodyweight) 6 Bar Press Ups 8 Front Squats (Bodyweight) 6 Bar Press Ups All Scaling options will be provided by the coach. Masters 55+: Bodyweight or ¾ Bodyweight Everyday: Coach will scale accordingly

Monday 16th March 2026 Programmed By Sandra & Megan Which team are you on? Team Sandra or Team Megan Option 1: Sandra’s WOD For Time: 40 min TC 55 – 44 – 33 – 22 – 11 reps: Air Squat to Ball Burpees Sit Ups Option 2: Megan’s WOD AMRAP in 40 mins: 400m Run 500m Ski 1000m Bike All Scaling options will be provided by the coach. Masters 55+: As prescribed or lower rep range Everyday: Coach will scale accordingly

Sunday 15th March 2026 Programmed By CrossFit 2001 Split Jerk Build: Every 2:00 3 – 3 – 3 – 1 – 1 – 1 – 1 reps Starting at 65 – 70% of 1 rep max For Time: 18 min TC 21 Double DB Thrusters 400m Run 18 Double DB Thrusters 400m Run 15 Double DB Thrusters 400m Run As heavy as possible of the dumbbells. No more than 3 sets to complete reps All Scaling options will be provided by the coach. Masters 55+: As heavy as possible Everyday: Coach will scale accordingly

Saturday 14th March 2026 Programmed By Megan 3 RFT: 10 min TC on each round 12 Double DB Devil Press (22.5/15) 12 Cals AD 9 Double DB Devil Press 9 Cals AD 6 Double DB Devil Press 6 Cals AD Rest 1:00 6 Cals AD 6 Double DB Devil Press 9 Cals AD 9 Double DB Devil Press 12 Cals AD 12 Double DB Devil Press Rest till 10:00 Mark then start next round All Scaling options will be provided by the coach. Masters 55+: 17.5/10 Everyday: Coach will scale accordingly

Friday 13th March 2026 Programmed By Neil For Time: 35 min TC Buy in: Split Distances 400m Run 500m Ski 1000m Bike 10 Rounds: Alt Exercises 12 Deadlift (70/52.5) 15 Sit Ups 9 Hang Power Cleans (70/52.5) 15 Sit Ups 6 STOH (70/52.5) All Scaling options will be provided by the coach. Masters 55+: 55/37.5 Everyday: Coach will scale accordingly

Thursday 12th March 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 20 mins: 4 Double DB Thrusters (22.5/15) 6 TTB 24 Double Unders All Scaling options will be provided by the coach. Masters 55+: 17.5/10 Everyday: Coach will scale accordingly

Wednesday 11th March 2026 Programmed By Neil Gymnastics Strength: Every 3:00 x 5 5 Weighted Pull Ups 5 Ring Dips 5 RFT: 15 min TC 10 Power Cleans (60/42.5) 30 Bar Hops All Scaling options will be provided by the coach. Masters 55+: 45/30 Everyday: Coach will scale accordingly

Tuesday 10th March 2026 Programmed By Megan 6RFT: 18 min TC 2 Rope Climbs 12 Double KB Deadlift (24/16) 15m Walking Lunges 2 mins Rest 6RFT: 18 min TC 400m Run 200m Row All Scaling options will be provided by the coach. Masters 55+: 20/12 Everyday: Coach will scale accordingly

Monday 9th March 2026 Programmed By Megan & Neil Olympic Lifting: EMOMx16 Mins 1 – 4: 1 Snatch + 2 OHS (42.5/30) Mins 5 – 8: 1 Snatch + 1 OHS (50/35) Mins 9 – 12: 1 Snatch (52.5/37.5) Mins 13 – 16: 1 Snatch (Increase weight each min) 4 mins Rest EMOMx20 18/15 Cals 16 DB Snatches (22.5/15) 16 DB Bench Press (22.5/15) 16 SDHP (24/16) All Scaling options will be provided by the coach. Masters 55+: 30 – 40/20 – 30 & 17.5/10 & 20/12 Everyday: Coach will scale accordingly

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