FRIDAY 04.29.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 90 sec for 7 rounds: Hang Squat Snatch x1 + OHS x2 CONDITIONING AMRAP 20: 100m Run 1 Round of Cindy 100m Run 2 Rounds of Cindy 100m Run 3 Rounds of Cindy …

WEDNESDAY 04.27.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 4 rounds: A1. Front Rack Step-ups 3-5 reps/leg A2. DB Bent Over Row 4-6 reps CONDITIONING AMRAP 4: 5 CTB Pull-ups 5 Thrusters 95/65 rest 4 min x2

TUESDAY 04.26.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 4 rounds: A1. DB RDL 8-12 reps each leg A2. DB Bench Press 8-12 reps CONDITIONING 6 Sets: 12 Hand Release Push-ups 30 Double Unders 50 sec Side Bridge L 50 sec Side Bridge R rest 2 min

MONDAY 04.25.2016

cfhigley WORKOUT OF THE DAY

STRENGTH EMOM 10: Power Clean x1 + Push Press x3 CONDITIONING 5 Rounds for time: 10 KB Swings 70/53 15 Box Jumps 24/20 10 Ring Dips

SATURDAY 04.23.2016

cfhigley WORKOUT OF THE DAY

CONDITIONING In teams of two with one person working at a time complete: 50 Burpees Over Bar 60 Calorie Row 30 Power Snatch 95/65 120 Calorie Row 30 Power Snatch 95/65 60 Calorie Row 50 Burpees Over Bar

FRIDAY 04.22.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 90 sec for 6 Rounds: Hang Squat Snatch x1 + OHSx2 CONDITIONING 400m Run 5 Rounds of Cindy rest 4 min x3 Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

WEDNESDAY 04.20.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 4 rounds: A1. Front Rack Step-ups 4-6 reps (each leg) A2. DB Bent Over Row 5-8 reps CONDITIONING AMRAP 3: 10 Pistols 12 Burpees rest 5 min x3

TUESDAY 04.19.2016

cfhigley WORKOUT OF THE DAY

STRENGTH Every 4 min for 3 rounds: A1. DB RDL 10-15 reps (each leg) A2. DB Bench Press 10-15 reps CONDITIONING 5 Sets: 5 Strict HSPU 40 Double Unders 45 sec Hollow Hold rest 2 min