WEDNESDAY 03.01.2017

cfhigley WORKOUT OF THE DAY

A. EMOM 24: Min 1: 7 Deadlifts 185/135 + 7 Box Jumps 24/20 Min 2: 100m Sprint Min 3: 7 Wall Balls 20/14 + 7 Pull-ups Min 4: 15/12 Calorie Row

TUESDAY 02.28.2017

cfhigley WORKOUT OF THE DAY

A. EMOM 10: Odd: 3 Snatches Even: 5 Clean & Jerks B. 3 Rounds for time: 400m Run 21 Hang Power Cleans 115/80 18 Step-Back Lunges 115/80 15 Burpees Over Bar

MONDAY 02.27.2017

cfhigley WORKOUT OF THE DAY

A. AMRAP 4: 30 Double Unders 15 Power Snatch 75/55 Rest 4 min AMRAP 4: 30 Double Unders 12 Power Snatch 95/65 Rest 4 min AMRAP 4: 30 Double Unders 9 Power Snatch 115/80

FRIDAY 02.24.2017

cfhigley WORKOUT OF THE DAY

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men 50lb. dumbbell and 24-in. box Women 35lb. dumbbell and 20-in. box Time cap: 20 minutes

THURSDAY 02.23.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 1×8 @ 50% 1×6 @ 60% 1×4 @ 70% 1×2 @ 80% 1×2 @ 90% B. For time: 27-21-15-9: Toes to Bar Overhead Squats 95/65 Burpees Over Bar

WEDNESDAY 02.22.2017

cfhigley WORKOUT OF THE DAY

A. For Time: 50 Strict Handstand Push-ups* *Every break: 5 Strict Pull-ups B. 3 Sets: 10 Strict Presses 10 DB Bent Over Rows Rest 1 min

TUESDAY 02.21.2017

cfhigley WORKOUT OF THE DAY

A. AMRAP 3: 3 Power Cleans 115/85 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 155/115 3 Front Squats 3 Push Jerks

FRIDAY 02.17.2017

cfhigley WORKOUT OF THE DAY

A. In teams of two, each member must complete the following for time: 1000m Row 15 Burpee Box Jump-Overs 24/20 50 Wall Balls 20/14 60 KB Swings 53/35 Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs …

THURSDAY 02.16.2017

cfhigley WORKOUT OF THE DAY

A. 3 Rounds for time: 6 Strict Pull-ups 6 Kipping Pull-ups 6 C2B Pull-ups Rest 1:00 min between rounds B. For time: 50 Clean & Jerks 135/95 At top of each minute complete 6 Toes to Bar – start with T2B