MONDAY 12.19.2016

cfhigley WORKOUT OF THE DAY

A. For time: 30 Box Jumps 24/20 30 Pull-ups 30 KB Swings 70/53 30 Goblet Squats 70/53 30 Toes to Bar 30 Push Press 135/95 30 Power Cleans 135/95 30 Wall Balls 20/14 30 Burpees 30 Double Unders

FRIDAY 12.16.2016

cfhigley WORKOUT OF THE DAY

A. In teams of 3 complete AMRAP 25: 100 Cal Row 50 Thrusters 75/55 100 Cal Row 50 Thrusters 95/65 100 Cal Row 50 Thrusters 115/85 100 Cal Row Max Thrusters 135/95

THURSDAY 12.15.2016

cfhigley WORKOUT OF THE DAY

A. Back Squat 1×4 @ 60% 1×4 @ 70% 1×4 @ 75% 2×4 @ 80% B. 3 Rounds for time: 21 Wall Balls 20/14 18 Hang Power Snatches 75/55 15 Burpees Lateral Over Bar 12 Pull-ups

WEDNESDAY 12.14.2016

cfhigley WORKOUT OF THE DAY

A. For time: 10 Deadlifts 225/155 20 Toes to Bar 30 Box Jumps 24/20 40 KB Swings 53/35 50 Double Unders 40 KB Swings 30 Box Jumps 20 Toes to Bar 10 Deadlifts

MONDAY 12.12.2016

cfhigley WORKOUT OF THE DAY

A. AMRAP 3: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks rest 3 min AMRAP 3: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks rest 3 min AMRAP 3: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks B. 500m Row Sprint rest 90 seconds x2 *score is time of both rows combined

SATURDAY 12.10.2016

cfhigley WORKOUT OF THE DAY

A. For time: 500m Row 25 Toes to Bar 500m Row 15 Hang Power Cleans 135/95 500m Row 5 Rope Climbs 500m Row 15 Hang Power Cleans 500m Row 25 Toes to Bar

FRIDAY 12.09.2016

cfhigley WORKOUT OF THE DAY

A. Snatch 1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 1×2 @ 80% 3×1 @ 85% B. In teams of 2 alternate rounds to complete as many rounds as possible in 12 minutes of: 3 Deadlifts 255/185 6 Box Jumps 24/20 9 Push-Ups

THURSDAY 12.08.2016

cfhigley WORKOUT OF THE DAY

A. Clean & Jerk 2x Clean + 1 Jerk @ 65% 2x Clean + 1 Jerk @ 70% 2x Clean + 1 Jerk @ 75% 2×1 Clean & Jerk @ 80% 3×1 Clean & Jerk @ 85% B. 3 Rounds for time: 21 Wall Balls 20/14 18 Pull-ups 15 KB Swings 53/35 12 HSPU

WEDNESDAY 12.07.2016

cfhigley WORKOUT OF THE DAY

A. AMRAP 5: 100m Run 15 Power Cleans 95/65 rest 5 min AMRAP 5: 100m Run 12 Power Cleans 115/85 rest 5 min AMRAP 5: 100m Run 9 Power Cleans 135/95