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TUESDAY 1st March
Strength
Strict press + hang snatch
18min – alt rounds, 5 reps of each from the floor

Conditioning
alt rounds (12mins total)
a) 60 sec wallballs
b) 60 sec kb sdhp (24/16)(20/12)(16/10)
c) 60 sec shuttle runs

WEDNESDAY 2nd March
Strength
Backsquat
18min – 5,5,5,5,3,3,3,3,1,1,1,1 – go every 90sec (submax)

Conditioning
Metcon – 10min
ladder by 3’s
thruster (30/20)
box jumps

THURSDAY 3rd March
Strength
Push ups + rope climbs
15min – 60sec push ups/60sec rope climb/60sec rest

Conditioning/skills:
5min cap – 50 toes to bar for time
5min cap – 50 kb swing for time (24/16)(20/12)(16/10)
5min cap – 50 burpees for time

FRIDAY 4th March
Strength
Power clean
5min – warm up
10min – 1 rep on the minute (submax)

Conditioning
Metcon – 20min cap
100 double unders
then…
9,15,21 reps of:
Strict hspu
Power clean (60/40)(50/30)(40/25)
then…
Ab mat sit ups in remaining time

SATURDAY 5th March
Mystery Saturday

SUNDAY 6th March
Rest up and get out of the gym 🙂

MONDAY 7th March
Strength
O/H squat
5min – warm up
10min – 2 reps on the minute (heavy/form)

Conditioning
Metcon
“16.2” – 20min amrap
25 toes to bar
50 double unders
15 squat cleans (60/40)(50/30)(40/25)

TUESDAY 8th March
Strength
Floor press
10min – 3 rep max

Conditioning
Endurance Chipper – 25min cap
For time:
600m run
60 burpee pull ups
45 s.t.o (45/30)(35/25)(30/20)
30 box jump
15 rope climb (red line)

WEDNESDAY 9th March
Strength/conditioning
10 individually timed rounds, going every 3mins
8 deadlifts (90/60)(75/45)(60/35)
8 hspu
*you score is the total work time of all 10 rounds

Midline
Full sit ups
S/a kb farmer’s carry

THURSDAY 10th March
Strength
Strict pull up
12min – 5 reps every 90sec (8rounds)

Conditioning
“muscle up biathlon”
row 800m
18 muscle ups (jumping version allowed)
row 600m
14 muscle ups
row 400m
10 muscle ups

FRIDAY 11th March
Strength
Thruster (from rack)
20min – 1 rep max

Conditioning
Metcon – 11min amrap
10 wallball
15 sdhp (24/16)(20/12)(16/10)
20 ab mat sit up

SATURDAY 12th March
Mystery Saturday

SUNDAY 13th March
Rest up and get out of the gym 🙂

MONDAY 14th March
(open gym only)

TUESDAY 15th March
Strength (WEIGHT)
Power snatch
20min – sets of 3 (submax)

Conditioning
Metcon – 7min amrap (ROUNDS+REPS)
“16.3”
10 power snatch (34/25)(30/20)(25/15)
3 bar muscle ups (scaled option available)

*For those who have already done 16.3:
Metcon – 7min amrap (ROUNDS+REPS)
run 200m
row 100m
10 burpees

WEDNESDAY 16th March
Strength (WEIGHT)
Front squat (from floor)
16min – ladder, start from an empty bar
men add 10kg each set, women add 5kg
each set. must be an unbroken set of 5.

Conditioning
Metcon – 16min (TOTAL TIME)
every 4min:
2 rounds of
8 back squats (50/30)(40/25)(30/20)
2 rope climbs (red line)

THURSDAY 17th March
Strength (BENCH WEIGHT+ROW WEIGHT)
Bench + bent over row
10min – 6 reps of each (heavy)

Conditioning
Metcon – 18min (partnered) (TOTAL REPS)
60sec double kb front rack lunges
(24’s/16’s)(20’s/12’s)(16’s/10’s)
60sec hspu
60sec kb swings (24/16)(20/12)(16/10)

*one person will work at a time,
swapping each round.

FRIDAY 18th March
Strength (WEIGHT)
Sumo deadlift
20min – 3 rep max

Conditioning
Metcon – 14min (ROUNDS+REPS)
21 double unders
15 thrusters (40/25)(35/20)(30/15)
9 toes to bar

SATURDAY 19th March
Mystery Saturday

SUNDAY 20th March
Rest up and get out of the gym 🙂
MONDAY 21st March
Conditioning
Metcon – 13min amrap
“16.4”
55 deadlift (102/70)(80/55)(60/40)
55 wallball
55 cal row
55 hspu (scaled = regular push up)
Metcon #2 – amrap 16min
50 bar facing burpee
40 sdhp (45/30)(35/25)(30/20)
30 toes to bar
20 strict press (same bar)
10 run (end of driveway and back)

TUESDAY 22nd March
Strength
Power clean + split jerk
20min – alt rounds of 5 reps on the minute (sub max)

Conditioning
Metcon – 12min amrap
45 double under
3 thrusters (60/40)(50/30)(40/25)

WEDNESDAY 23rd March
Strength
Back squat
15min – 5,5,5,5,5,3,3,3,3,3,1,1,1,1,1 (heavy)

Conditioning
Metcon – for time
(part A)
14,10,6 of:
power snatch (40/25)(35/20)(30/15)
burpee box jump
(rest 2min)
(part B)
17,12,7 of:
Front squat (same bar)
pull up

THURSDAY 24th March
Strength
Rope climbs
10min – open practice
Pistol squats
10min open practice

Conditioning
Metcon -14min
40sec kb swing
40sec push ups
40sec rest

FRIDAY 25th March
(Good Friday – closed)

SATURDAY 25th March
Strength
Deadlift
5min – warm up
10min – 2 reps on the minute (submax)

Conditioning
Metcon – 20min amrap
15 strict pull up
13 lunges (32/24)(24/16)(20/12)
11 cal row
9 s/a s.t.o (same kb, alternate arms as you see fit)

SUNDAY 26th March
Easter Sunday – Enjoy your Chocolate Eggs 🙂

MONDAY 28th March
Strength
Hang power clean
20min – 3 rep max

Conditioning
OPT-1
Metcon – 15min cap
“16.5”
21,18,15,12,9,6,3 reps of:
Thurster (43/29)(35/25)(30/20)
Bar facing burpee
OPT -2
15min amrap
Partner up,
150m sprints on the rower

TUESDAY 29th March
Conditioning
Every 2min, for 20min:
10 sdhp (you pick load)
10 dips

Conditioning
Metcon – 10min amrap
15 pull ups
15 s.t.o (45/30)(35/25)(30/20)
15 box jumps

WEDNESDAY 30th March
Strength
Snatch
15min – 4 reps every 90sec (submax)

Conditioning
Metcon – 12min cap
10 rounds for time
2 rope climbs (red line)
10 wallballs

THURSDAY 31st March
Strength
Strict press/push ups
10min – superset 5+10reps,
you pick bar load

Conditioning
Endurance Challenge
30min amrap
Run 600m
20 deadlift (70/45)(60/40)(50/30)
20 hspu
50 double unders
50 sit ups