TUESDAY 03.01.2016

cfhigley WORKOUT OF THE DAY

STRENGTH In 12 min: Turkish Get Up – build to a 2RM/arm CONDITIONING A. 5 Sets: 15 Hand Release Push-ups 4 DB Man-Makers rest 2 min B. Accumulate 2 min Side Bridge each side

MONDAY 02.29.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 3 min for 5 rounds: A1. Front Squat 2-4 reps A2. Wtd Pull-up 2-3 reps CONDITIONING 10 Rounds for time: 5 Thrusters 95/65 7 Burpees

FRIDAY 02.26.2016

cfhigley WORKOUT OF THE DAY

CROSSFIT OPEN 16.1 RX Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead Walking Lunge 95/65 8 Bar Facing Burpees 25-ft. Overhead Walking Lunge 8 Chest-to-Bar Pull-ups SCALED Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Front Rack Walking Lunge 45/35 8 Bar Facing Burpees 25-ft. Front Rack Walking lunge …

THURSDAY 02.25.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING AMRAP 20: 5 Burpees 10 Air Squats 200m Run 15 Box Jumps 24/20 10 KB Swings 53/35 STRENGTH Every 5 min for 3 rounds: A1. Bulgarian Split Squat @3010; 5-8 reps/leg A2. DB Bent Over Row @4111; 10-14 reps each arm

WEDNESDAY 02.24.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 2 min for 5 rounds: Push Press x2 + Push Jerk CONDITIONING For time: 25 HR Push-ups 15 Box Jumps 24/20 50 Sit-ups 15 Box Jumps 25 HR Push-ups

TUESDAY 02.23.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 3 min for 5 rounds: A1. Front Squat 3-5 reps A2. Wtd Pull-ups 2-4 reps CONDITIONING AMRAP 12: 10 Wall Balls 20/14 5 Toes to Bar

MONDAY 02.22.2016

cfhigley WORKOUT OF THE DAY

STRENGTH EMOM 10: Hang Power Clean 1 rep CONDITIONING In teams of 2 alternate to complete 5 rounds each of: 500m Row 40 sec Side Bridge (each side) 12 Burpees

SATURDAY 02.20.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING In teams of 2 complete for time: 2000m Row 50 Power Cleans 155/105 60 Pull-Ups 70 Burpee Box Jump-Overs 60 Pull-Ups 50 Power Cleans 2000m Row

THURSDAY 02.18.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING AMRAP 15: 10 Walking Lunges 400m Run 15 HR Push-ups STRENGTH Every 5 min for 3 rounds: A1. Bulgarian Split Squat @3010; 6-10 reps/leg A2. DB Bent Over Row @4111; 12-16 reps each arm