WEDNESDAY 01.18.2017

cfhigley WORKOUT OF THE DAY

A. Snatch 1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 3×3 @ 80% B. Teams of 4 2 Rounds for time: 100m Sprint relay x 24 (each person must run 6 times) 250 Bench Press 135/95 (partition as needed)

MONDAY 01.16.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 1×8 @ 70% 1×8 @ 75% 1×8 @ 80% B. AMRAP 15: 30 Wall Balls 20/14 20 KB Swings 53/35 5 CTB Pull-ups 5 Ring Dips

FRIDAY 01.13.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 3×8 @ 80% B. For total reps: AMRAP 5: Power Snatch 115/85 AMRAP 4: Row for Calories AMRAP 3: KB Swings 70/53 AMRAP 2: Double Unders

THURSDAY 01.12.2017

cfhigley WORKOUT OF THE DAY

A. For time: 30 Hang Power Cleans 95/65 30 HSPU 30 Thrusters 95/65 30 Box Jumps Overs 24/20 30 Front Squats 95/65 30 Pull-ups

WEDNESDAY 01.11.2017

cfhigley WORKOUT OF THE DAY

A. Clean & Jerk Clean x2 + Jerk x1 @65% Clean x2 + Jerk x1 @70% Clean x2 + Jerk x1 @75% Clean x2 + Jerk x1 @80% Clean x2 + Jerk x1 @80% Clean x2 + Jerk x1 @80% B. 5 Rounds for time: 9 Power Snatch 95/65 15 Wall Balls 20/14 21 Double Unders

TUESDAY 01.10.2017

cfhigley WORKOUT OF THE DAY

A. 5 Rounds for max reps: 1 min Row for Calories 1 min Power Cleans 135/95 1 min Burpees over Bar 1 min Rest B. EMOM 10: Odd: 10 Toes to Bar + 5 Overhead Squats Even: Rest

MONDAY 01.09.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 3×8 @ 70% B. For time: 30-20-10: Pull-ups Cals on Rower Directly into… 30-20-10: Push Press 115/85 Jumping Lunges (alternating)

FRIDAY 01.06.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 3×8 @ 75% B. EMOM 18: Min 1: 20 Russian KB Swings 70/53 Min 2: 100m Run Min 3: Row for Max Calories Score = Total calories after 6 rounds

THURSDAY 01.05.2017

cfhigley WORKOUT OF THE DAY

A. AMRAP 4: 15 Deadlifts 155/105 15 Bar Facing Burpees Rest 4:00 AMRAP 4: 10 Deadlifts 185/135 10 Bar Facing Burpees Rest 4:00 AMRAP 4: 5 Deadlifts 225/155 5 Bar Facing Burpees