Thursday 180315

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike or find a 1-mile course to repeat each round.

Scroll for scaling options.

Tuesday 180313

Bench press 5-5-5-5-5 reps

Scroll for scaling options.

Monday 180312

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata hip extensions

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

Scroll for scaling options.

Sunday 180311

Clean and jerk 3-3-3-3-3 reps

Scroll for scaling options.

Time cap:

Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Read the scorecard for full event details.

Thursday 180308

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Scroll for scaling options.

Wednesday 180307

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.

Monday 180305

Back squat 1-1-1-1-1-1-1 reps

Scroll for scaling options.

Sunday 180304

3 rounds for time of:

50 GHD sit-ups

25 strict handstand push-ups

Scroll for scaling options.

Time cap:

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Read the scorecard for full event details.

Scroll for scaling options.