Thursday 170330

Amanda

9-7-5 reps for time of:

Muscle-ups

135-lb. squat snatches

Wednesday 170329

5 rounds for time of:

Run 400 meters

185-lb. deadlifts, 21 reps

Tuesday 170328

For time:

20-lb. medicine-ball cleans, 50 reps

155-lb. push jerks, 25 reps

20-lb. medicine-ball cleans, 50 reps

Sunday 170326

3 rounds for time:

One minute of 135-lb. back squats

Rest one minute

One minute of chest-to-bar pull-ups

Rest one minute

One minute of 135-lb. power cleans

Rest one minute

Saturday 170325

Run 5 km

Friday 170324

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Wednesday 170322

Weighted pull-ups 3-3-3-3-3 reps

Row 1,000 meters

Liam

Liam

For time:

Run 800 meters with a 45-lb. plate

100 toes-to-bars

155-lb. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Monday 170320

Midline March

3 rounds for time of:

25 GHD sit-ups

50-foot handstand walk

50-foot overhead walking lunge, 155 lb.

Saturday 170318

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push jerk 3-3-3 reps