THURSDAY 06.01.2017

cfhigley WORKOUT OF THE DAY

A. Clean and Jerk 3×2 @ 70% 3×2 @ 75% 3×1 @ 80% B. 4 Rounds for time: 200m Run 15 Wall Balls 20/14 12 KB Swings 53/35 9 Burpees

FRIDAY 05.26.2017

cfhigley WORKOUT OF THE DAY

A. EMOM 5: 10-8-6-4-2 Thrusters min 1 = 10 reps, min 2 = 8 reps, etc B. “Kelly” 5 Rounds: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14

WEDNESDAY 05.24.2017

cfhigley WORKOUT OF THE DAY

A. Hang Clean 1×4 @ 60% 1×4 @ 65% 1×4 @ 70% 2×4 @ 75% B. EMOM 16: Min 1: 10 KB Front Rack Lunges Min 2: 10 Deficit Push-ups (stack plates) Min 3: 10 KB Box Step-ups Min 4: 45 second FLR

MONDAY 05.22.2017

cfhigley WORKOUT OF THE DAY

A. “Helen” 3 Rounds for time: 400m Run 21 KB Swings 53/35 12 Pull-ups B. EMOM 16: Odd: 12 Wall Balls 20/14 Even: 4 Bar Muscle-ups

THURSDAY 05.18.2017

cfhigley WORKOUT OF THE DAY

A. For each AMRAP partners will alternate complete rounds, and work through as many rounds and reps as possible: AMRAP 8: 8 Deadlifts 225/155 8 Wall Balls 20/14 4 min rest AMRAP 8: 8 Burpee Box Jump-Overs 24/20 8 KB Swings 70/53 4 min rest AMRAP 8: 8 Ground to Overhead 135/95 8 Toes to Bar

WEDNESDAY 05.17.2017

cfhigley WORKOUT OF THE DAY

A. Snatch 1×4 @ 60% 1×4 @ 65% 3×4 @ 70% B. AMRAP 3: 40 Double Unders 12 Power Snatch 75/45 3 min rest AMRAP 3: 40 Double Unders 8 Power Snatch 95/65 3 min rest AMRAP 3: 40 Double Unders 4 Power Snatch 115/85