MONDAY 05.01.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 5×5 @30X1 B. For time: 30 Calorie Row 30 Burpees 30 Wall Balls 20/14 30 KB Swings 70/53 30 Push Press 115/85 30 Pull-Ups

THURSDAY 04.27.2017

cfhigley WORKOUT OF THE DAY

21-15-9: Deadlift 185/135 HSPU rest 8 min 21-15-9: Thruster 75/55 Pull-ups rest 8 min 21-15-9: Power Clean 115/85 Ring Dips *for total time minus rest

WEDNESDAY 04.26.2017

cfhigley WORKOUT OF THE DAY

A. EMOM 10: 1 Power Clean + 2 Jerks B. 4 Rounds for time: 10 KB Clean and Press (right arm) 200m Run 10 KB Clean and Press (left arm) 1 min FLR

TUESDAY 04.25.2017

cfhigley WORKOUT OF THE DAY

A. Every 90 sec for 6 Rounds: 1 Hang Squat Snatch + 2 Overhead Squat B. AMRAP 4: 30 Power Snatches 75/45 30 Toes to Bar Max Burpees over Bar in remaining time Rest 4 min AMRAP 4: 20 Power Snatches 95/65 20 Toes to Bar Max Burpees over Bar in remaining time Rest 4 min AMRAP 4: 10 Power …

MONDAY 04.24.2017

cfhigley WORKOUT OF THE DAY

A. For time: 30 Deadlifts 185/135 30 HSPU 30 Thrusters 95/65 30 Pull-ups 30 Power Cleans 135/95 30 Ring Dips 30 Wall Balls 20/14 30 KB Swings 70/53 *use one bar. Adjust plates as you go

THURSDAY 04.20.2017

cfhigley WORKOUT OF THE DAY

A. Bench Press 3×5 B. Teams of 2 for time: 60 Burpees over Bar 60 Calorie Row 30 Power Cleans 155/105 120 Calorie Row 30 Power Cleans 155/105 60 Calorie Row 60 Burpees over Barbell

WEDNESDAY 04.19.2017

cfhigley WORKOUT OF THE DAY

A. EMOM 8: 2 Power Clean + 1 Front Squat B. “DT” 5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

TUESDAY 04.18.2017

cfhigley WORKOUT OF THE DAY

A. 3 Rounds for time: 15 HSPU 15 Thrusters 95/65 15 Toes to Bar 15 Goblet Squats 70/53 15 Burpees 15 KB Swings 70/53 15 Pull-ups

MONDAY 04.17.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 1×8 @70% 1×8 @75% 1×8 @80% B. 27-21-15-9: Power Snatch 95/65 Wall Balls 20/14 200m Run after each round

THURSDAY 04.13.2017

cfhigley WORKOUT OF THE DAY

A. Bench Press 5×5 B. 3 Rounds for time: 10 Deadlifts 225/155 10 Box Jump Overs 24/20 10 Hang Power Cleans 155/105 10 Strict HSPU