FRIDAY 09.30.2016

cfhigley WORKOUT OF THE DAY

A. Shoulder Press 4×8 B. For Time: 10 Squat Cleans 155/105 25 Sit-Ups 8 Squat Cleans 25 Sit-Ups 6 Squat Cleans 25 Sit-Ups 4 Squat Cleans 25 Sit-Ups 2 Squat Cleans 25 Sit-Ups

THURSDAY 09.29.2016

cfhigley WORKOUT OF THE DAY

A. In teams of 3 complete 5 Rounds for Time: 500m Row 15 Power Snatch 75/55 400m Run **Teammates can only move on to the next station once ALL TEAMMATES HAVE COMPLETED THEIR STATION.

WEDNESDAY 09.28.2016

cfhigley WORKOUT OF THE DAY

A. AMRAP 12: 3 Deadlifts 255/175 2 Bar Muscle-ups B. In teams of 2 complete: 3 rounds each, alternating Partner 1: 300m Row Partner 2: Stretch Hip/Back

TUESDAY 09.27.2016

cfhigley WORKOUT OF THE DAY

A. Bench Press- Build to a Heavy Single B. Bench Press – Drop to 50% of A; then complete as many reps as possible in 1 set C. AMRAP 10: 30 Double Unders 20 Lunges (10 Each Leg) 10 Push-Ups

MONDAY 09.26.2016

cfhigley WORKOUT OF THE DAY

A. 3 Rounds w/ 2 min Stations: Station 1: Backward Sled Drag 135/90 Station 2: Burpees Box Jump Overs 24/20 Station 3: Rope Climbs Station 4: 1 min Front Rack KB Hold

FRIDAY 09.23.2016

cfhigley WORKOUT OF THE DAY

A. Back Squat 5×3 @30X1 B. For time: 30 Cal Row 30 Burpees 30 Wall Balls 20/14 30 KB Swings 32/24 30 Push Press 115/85 30 Pull-Ups

THURSDAY 09.22.2016

cfhigley WORKOUT OF THE DAY

A. Every two minutes for 16 minutes: Hang Clean + Clean B. 5 Rounds for time: 10 Box Jumps 24/20 8 HSPU 6 Power Cleans 155/105

WEDNESDAY 09.21.2016

cfhigley WORKOUT OF THE DAY

A. In teams of two, alternate rounds to complete as many rounds as possible in 4 cycles of 5 minutes: 3 Sandbag to Shoulder 6 Push-Ups 9 Air Squats Rest 1 minute between each 5 minute cycle

MONDAY 09.19.2016

cfhigley WORKOUT OF THE DAY

A. Bench Press 5×5 B. For time: 500m Row 20 Ground to Overhead 135/95 20 Ring Dips 400m Run 20 Ring Dips 20 Ground to Overhead 500m Row