MONDAY, MARCH 1st
A. In 10-15 minutes, find a 1-RM Power Snatch
5-3-2-1-1-1 suggested Warm-Up Reps
B. For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
Target time: 10-12 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
For Time:
20 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
35 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
15 Burpees
20 Toes to Bar
Scaling Option 2
For Time:
25 Hanging Knee Raises
10 Up Downs
25 Alternating Step Ups
50 Dumbbell Push Press
25 Alternating Step ups
10 Up Downs
25 Hanging Knee Raises
C. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 2nd
A. 3 sets
3 Rounds
10/8 Calorie Echo bike
10 Deadlifts (185/125)
- Rest 3 minutes between sets -
Target time each set: 3 - 3:30 minutes
Time cap: 4 minutes
Scaling option 1 (Masters 45+)
3 sets
3 Rounds
9/7 Calorie Echo bike
10 Deadlifts (155/105)
Rest 3 minutes between sets -
Scaling Option 2
3 sets
3 Rounds
45 second Assault Bike
10 Deadlifts (moderate weight)
Rest 3 minutes between sets -
B. 4 Rounds
10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down)
12 Bent over Barbell Row (Moderate weight - control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side)
WEDNESDAY, MARCH 3rd
A. In 10-15 minutes, find a 1-RM Clean
5-3-2-1-1-1 suggested Warm-Up Reps
B. REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes
Target time: 6-8 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
104 Wall Ball Shots (14/10 lb)
52 Pull-Ups
Time Cap: 10 minutes
Scaling Option 2
2 rounds
30 Wall Balls
20 Ring Rows
Time Cap: 10 minutes
C. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Handstand Hold
THURSDAY, MARCH 4th
A. 5 rounds (each)
18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
- You go, I go -
Target time: 22-24 minutes
Time cap: 30 minutes
Scaling option 1 (Masters 45+)
Teams of 2
5 rounds (each)
15/12 Calorie Ski Erg or 50 Double Unders
12 Alternating Single Arm Devil’s Press (35/25)
10 Box Jumps (24/20)
You go, I go -
Scaling Option 2
Teams of 2
5 rounds (each)
12/10 Calorie Ski Erg or 50 Single Unders
12 Alternating Dumbbell Snatch
10 Step ups (24/20)
You go, I go -
B. 3 Rounds
30 sec plank (elbows)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)
FRIDAY, MARCH 5th
A. (12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
- @15:00 -
3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)
- @30:00 -
For Time:
30 Squat Clean Thrusters (165/110)
Target time:
Workout 1 - 8-10 minutes
Workout 2 - 7-9 minutes
Workout 3 - 5-7 minutes
Time cap on all 3 workouts: 12 minutes
Scaling option 1 (Masters 45+)
(12:00 Time Cap on Each)
3 rounds
22/18 Calorie Row
25 Dumbbell Bench (35s/25s) or Push Ups
@15:00 -
3 rounds
20 GHD’s or 25 Abmat Sit Ups
30 Kettle Bell Swings (35/25)
@30:00 -
For Time:
30 Squat Clean Thrusters (135/95)
Scaling Option 2
(12:00 Time Cap on Each)
3 rounds
21/15 Calorie Row
20 Bar Push Ups
@15:00 -
3 rounds
25 Abmat Sit Ups
25 Russian Kettle Bell Swings
@30:00 -
For Time:
50 Single Arm Dumbbell Clean and Jerks
B. Mobility
Accumulate 3 minutes total of each:
- Squat Hold
- Dip Bar Hold
SATURDAY, MARCH 6th
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo bike
10x100ft Farmer Carry (100s/70s) (5 each 1:1)
100/75 Calorie Assault Bike or 85/65 Calorie Echo bike
50 Power Snatches (135/95)
50/40 Calorie Assault Bike or 40/30 Calorie Echo bike
30 Muscle Ups or 50 Burpee Pull Ups
- Split reps as needed -
Target time: 30:00
Time cap: 40:00
Scaling option 1 (Masters 45+)
Teams of 2
120/100 Calorie Assault Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
75/60 Calorie Assault Bike
50 Power Snatches (95/65)
40/30 Calorie Assault Bike
20 Muscle Ups or 40 Burpee Pull Ups
Scaling Option 2
Teams of 2
100/75 Calorie Assault Bike
10x100ft Farmer Carry
60/40 Calorie Assault Bike
50 Dumbbell Snatch
30/22 Calorie Assault Bike
30 Burpee Jumping Pull Up