THURSDAY 09.01.2016

cfhigley WORKOUT OF THE DAY

A. Clean Grip Deadlifts 5×4 B. AMRAP 30: In teams of 2 alternate rounds 250m Row 20 Walking Lunges w/ KB 53/35 10 Toes to Bar

WEDNESDAY 08.31.2016

cfhigley WORKOUT OF THE DAY

A. Every 90 sec for 5 sets: 2 Clean High Pulls 1 Clean 1 Front Squat 1 Jerk B. 3 Rounds for time: 21 Wall Balls 20/14 14 HSPU 7 Power Cleans 135/95

MONDAY 08.29.2016

cfhigley WORKOUT OF THE DAY

A. Every 90 sec for 7 sets: 2 Snatch High Pulls 1 Snatch 1 Overhead Squat B. AMRAP 18: 20 Double Unders 30 sec FLR 10 Push Press 115/85 10 Box Jump Step Down 24/20

FRIDAY 08.26.2016

cfhigley WORKOUT OF THE DAY

A. 30 min EMOM Min 1-10: Odd minute: 8-12 Dips Even minute: 10-15 Bent Over Barbell Rows Min 11-20 Odd minute- 15 Push-ups Even minute- 8-12 Pull-ups Min 21-30 Odd minute: 12-15 Barbell Curls Even minute:8-12 Ab Rollouts

THURSDAY 08.25.2016

cfhigley WORKOUT OF THE DAY

A. Clean Grip Deadlifts 5×5 B. In teams of two complete five rounds each of: 300m Row 20 KB Swings 53/35 15 Push ups 20 Sit ups

WEDNESDAY 08.24.2016

cfhigley WORKOUT OF THE DAY

A. Every 90sec for 6 sets 2 Clean High pulls 1 Clean 1 Front squat 1 Jerk B. 10-9-8-7-6-5-4-3-2-1 for time: Hang Power Cleans 115/75 Toes to Bar Box Jumps 24/20

MONDAY 08.22.2016

cfhigley WORKOUT OF THE DAY

A. Every 90 seconds for 8 sets: 2 Snatch High Pulls 1 Snatch 1 Overhead Squat B. AMRAP 15: 200m Run 12 Slam Balls 6 Man Makers

FRIDAY 08.19.2016

cfhigley WORKOUT OF THE DAY

A. Push Press 5×5 B. AMRAP 8: 3 Power Snatch, 3 Toes to Bar 6 Power Snatch, 6 Toes to Bar 9 Power Snatch, 9 Toes to Bar … RX 95/65