MONDAY 10.31.2016

cfhigley WORKOUT OF THE DAY

Happy Halloween! A. Back Squat 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at 86% 5 reps at 78% 1 rep at 89% B. 3 Rounds for time: 10 Power Cleans 155/105 10 Burpee Box Jumps 24/20

SATURDAY 10.29.2016

cfhigley WORKOUT OF THE DAY

A. In teams of two, alternate rounds to complete as many rounds as possible in 24 minutes of: 5 Push-Ups 10 Goblet Squats 53/35 15 KB Swings 53/35 250m Row

FRIDAY 10.28.2016

cfhigley WORKOUT OF THE DAY

A. Every 90 sec for 8 rounds; 1 Hang Snatch + Snatch B. AMRAP 8: 3-6-9-12-15-18… Power Snatch 95/65 Box Jump Overs 24/20

THURSDAY 10.27.2016

cfhigley WORKOUT OF THE DAY

A. Take 10-15 minutes and build to a Deadlift 3RM. B. In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts 70% of part A 5 C2B Pull-Ups

WEDNESDAY 10.26.2016

cfhigley WORKOUT OF THE DAY

A. Every 90 sec for 6 rounds: 1 Hang Clean + Clean B. AMRAP 2: 3 Hang Power Cleans 135/95 6 Shoulder to Overhead 9 Front Squats Rest 2 minutes between, and complete a total of five sets.

TUESDAY 10.25.2016

cfhigley WORKOUT OF THE DAY

A. Back Squat 3 reps @ 80% 1 rep @ 85% 3 reps @ 80% 1 rep @ 87% 3 reps @ 80% 1 rep @ 90% B. For time: 10 Wall Balls 20/14 1 Ring Dip 9 Wall Balls 2 Ring Dips 8 Wall Balls 3 Ring Dips … 1 Wall Ball 10 Ring Dips

MONDAY 10.23.2016

cfhigley WORKOUT OF THE DAY

A. For time: 800m Row 25 Burpee Box Jumps 24/20 25 Pull-Ups 25 Thrusters 95/65 25 Toes to Bar 25 KB Swings 53/35 800m Run

FRIDAY 10.21.2016

cfhigley WORKOUT OF THE DAY

A. Front Squat 3 reps @ 80% 1 rep @ 88% 3 reps @ 80% 1 rep @ 90% 3 reps @ 80% 1 rep @ 92% B. EMOM 18: Min 1: 15/10 Cal Row Min 2: 8 Thrusters 75/45 Min 3: 40 Double Unders

THURSDAY 10.20.2016

cfhigley WORKOUT OF THE DAY

A. EMOM 8: 2 Hang Power Snatch B. AMRAP 8: 6 Power Snatches 95/65 12 Wall Balls 20/14 rest 4 min AMRAP 8: 12 Alternating KB Snatches 53/35 12 Box Jump Overs 24/20