TUESDAY 01.31.2017

cfhigley WORKOUT OF THE DAY

A. For time: 15-12-9 Deadlifts 155/105 Burpees Over Bar Rest 3:00 12-9-6 Deadlifts 185/135 Burpees Over Bar Rest 3:00 9-6-3 Deadlifts 225/185 Burpees Over Bar Rest 3:00 7-5-3 Deadlifts 255/205 Burpees Over Bar

MONDAY 01.30.2017

cfhigley WORKOUT OF THE DAY

A. Front Squat 1×3 @ 60% 1×3 @ 70% 1×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×1 @ 90% B. For time: 21-15-9: Wall Balls 20/14 Pull-ups Thrusters 95/65 Box Jumps 24/20 KB Swings 53/35

FRIDAY 01.27.2017

cfhigley WORKOUT OF THE DAY

A. For time in teams of 3: 800m Run (all run) 150 Cal Row 100 Box Jump Overs 24/20 75 Clean and Jerks 135/95 15 Rope Climbs B. EMOM 10: Odd: 20 Wallballs 20/14 Even: 10 Toes to Bar

THURSDAY 01.26.2017

cfhigley WORKOUT OF THE DAY

A. Clean and Jerk 2 Clean + 1 Jerk @60% 2 Clean + 1 Jerk @70% 2 Clean + 1 Jerk @75% 2 Clean + 1 Jerk @80% 2 Clean + 1 Jerk @85% 1 Clean and Jerk @90% B. For time: 15 Power Snatch 95/65 400m Run 12 Power Snatch 200m Run 9 Power Snatch 100m Run

WEDNESDAY 01.25.2017

cfhigley WORKOUT OF THE DAY

A.EMOM 30: Min 1: 20 KB Swings 53/35 Min 2: 20 Push-Ups Min 3: 12 Hang Power Cleans 95/65 Min 4: 12 Push Press 95/65 Min 5: Rest

TUESDAY 01.24.2017

cfhigley WORKOUT OF THE DAY

A. Front Squat 1×3 @60% 1×3 @70% 1×3 @75% 1×3 @80% 3×3 @85% B. 3 Rounds for time: 10 Power Cleans 135/95 20 Wall Balls 20/14 400m Run

MONDAY 01.23.2017

cfhigley WORKOUT OF THE DAY

A. 7 Rounds for time: 7 HSPU 7 Thrusters 95/65 7 Knees to Elbows 7 Deadlifts 225/135 7 Burpees 7 KB Swings 70/53 7 Pull-ups

FRIDAY 01.20.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 3×8 @ 85% B. 20 min Ladder: 1 Front Rack Sationary Lunge per leg, 1 Push Press, 1 Burpee over Bar 2 Front Rack Sationary Lunge per leg, 2 Push Press, 2 Burpee over Bar 3 Front Rack Sationary Lunge per leg, 3 Push Press, 3 Burpee over Bar Keep adding 1 rep per round for 20 …