MONDAY 02.01.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 90 sec for 4 rounds: Squat Clean and Jerk 1 rep CONDITIONING 8 rounds for time: 5 CTB Pull-ups 20 Air Squats 40 sec FLR

FRIDAY 01.29.2016

cfhigley WORKOUT OF THE DAY

TEST A. Press – Build to a max in 12 min B. Tabata Sit-ups for total reps C. “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats

THURSDAY 01.28.2016

cfhigley WORKOUT OF THE DAY

TEST A. Power Clean – build to a max in 8 min B. AMRAP 8: Power Clean @90% of max C. For total rowing time: 500m Row 90 sec rest 500m Row

WEDNESDAY 01.27.2016

cfhigley WORKOUT OF THE DAY

TEST A. Weighted Pull-up (record bwt) – build to a max in 10min – if you can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar B. 5 Rounds for time: 7 HSPU 14 Pistols 21 Double Unders C. In 10 min, build to 8RMs in both movements: DB External …

MONDAY 01.25.2016

cfhigley WORKOUT OF THE DAY

TEST WEEK “Olympic Total” A. 20 min to work to Snatch max B. 20 min to work to Clean and Jerk max Sorensen Test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap) Side Bridge Tests – hold side bridge with side of L foot and …

FRIDAY 01.22.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING A. AMRAP 8: 30 sec HS Hold 3 Skin the Cats 20 sec Tuck Sit B. AMRAP 7: 15 Power Cleans 135/95 15 Power Cleans 155/105 15 Power Cleans 175/115 AMRAP Power Cleans 195/125 C. AMRAP 5: HR Push-ups

WEDNESDAY 01.20.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 90 sec for 8 rounds: TnG Deadlift 6 reps CONDITIONING AMRAP 12: 6 Toes to Bar 9 Box Jumps 24/20 12 Shoulder to Overhead 115/75