Monday 170306

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

Sunday 170305

5 rounds for time of:

100-foot handstand walk

30 one-legged squats, alternating

Friday 170303

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

     50-ft. weighted walking lunge

     16 toes-to-bars

     8 power cleans

Then, 2 rounds of:

     50-ft. weighted walking lunge

     16 bar muscle-ups

      8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Thursday 170302

Overhead squat 3-3-3-3-3 reps

Wednesday 170301

5 rounds of:

5 minutes of rowing

5 minutes of rest

Tuesday 170228

Complete as many rounds as possible in 7 minutes of:

135-lb. power cleans, 10 reps

20 push-ups

Sunday 170226

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 3 ascents

135-lb. push presses, 12 reps

50 double-unders

Saturday 170225

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Friday 170224

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Wednesday 170222

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating