FRIDAY 01.01.2016

cfhigley WORKOUT OF THE DAY

HAPPY NEW YEAR! STRENGTH Every 3 min for 4 Sets: Back Squat 6-8 reps CONDITIONING Partners alternate to complete 4 Rounds each: 300m Row 10 Thrusters 95/65 12 Toes to Bar

THURSDAY 12.31.2015

cfhigley WORKOUT OF THE DAY

CONDITIONING AMRAP 10: 8 Push-ups 12 Sit-ups 15 Air Squats STRENGTH Every 5 min for 4 rounds: A1. Close Grip Bench Press 4-6 reps A2. DB Single Arm Bent Over Row 6-10 reps each arm CONDITIONING 50 KB Swings for time 53/35

WEDNESDAY 12.30.2015

cfhigley WORKOUT OF THE DAY

CONDITIONING AMRAP 15: 40m Farmer’s Walk heavy 20 Air Squats 200m Run STRENGTH Every 4 min for 4 rounds: A1. DB Walking Lunges; 16-20 steps A2. AMRAP Strict Pull-ups

TUESDAY 12.29.2015

cfhigley WORKOUT OF THE DAY

STRENGTH A. EMOM 8: 1 Snatch Pull + 1 Snatch B. Every 2 min for 4 Sets: 10 TnG Deadlifts moderate to tough CONDITIONING AMRAP 12: 10 Box Jumps 24/20 8 Ground to Overhead 95/65 6 Toes to Bar

THURSDAY 12.24.2015

cfhigley WORKOUT OF THE DAY

12 DAYS OF CHRISTMAS 1 Deadlift 275/185 2 HSPU 3 Toes to Bar 4 Ring Dips 5 Burpees 6 Wall Balls 20/14 7 Pull Ups 8 Sit Ups 9 KB Swings 53/35 10 Box Jumps 24/20 11 Goblet Squats 53/35 12 Power Cleans 185/105 *Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work …

WEDNESDAY 12.23.2015

cfhigley WORKOUT OF THE DAY

STRENGTH A. Weighted Dips 4×6 B. EMOM 10: Hang Power Clean 2 reps CONDITIONING AMRAP 8: 10 Power Cleans 95/65 10 Power Cleans 115/80 10 Power Cleans 135/95 10 Power Cleans 155/110 AMRAP Power Cleans 175/125

MONDAY 12.21.2015

cfhigley WORKOUT OF THE DAY

STRENGTH A. Every 90 sec for 4 Sets: Segmented Snatch Grip Deadlift 3 reps B. EMOM 6: Snatch Pull + Power Snatch CONDITIONING In teams of 2 alternate to complete 4 rounds each of: 400m Row 15 Burpees 10 Pull-ups 40 Double Unders

FRIDAY 12.18.2015

cfhigley WORKOUT OF THE DAY

STRENGTH Deadlift TnG 5×3 CONDITIONING 5 Sets for total time: 40 Double Unders 10 Ground to Overhead 95/65 8 KB Swings 70/53 rest 90 sec