FRIDAY 06.30.2017

cfhigley WORKOUT OF THE DAY

A. Deadlift 1×5 reps @ 50% of possible 3-RM 1×3 reps @ 75% of possible 3-RM 1×2 reps @ 85% of possible 3-RM 1×1 rep @ 90-95% of possible 3-RM Test 3-RM B. AMRAP 7: 7 Box Jumps 24/20 7 Burpees 7 KB Swings 53/35  

WEDNESDAY 06.28.2017

cfhigley WORKOUT OF THE DAY

A.5 Sets: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes between sets B. AMRAP 9: 6 Ground to Overhead 135/95 12 Toes to Bar  

TUESDAY 06.27.2017

cfhigley WORKOUT OF THE DAY

A. 3 Sets: Front Squat 5 reps @ 31X1 Rest 2 minutes Weighted Pull-Ups x 2-3 reps @ 2110 Rest 2 minutes B. 5 Rounds for time: 15 Wall Balls 20/14 15 Pull-Ups Rest 1 minute  

FRIDAY 06.23.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 30/24 (rest 5 seconds between jumps) Rest 2 minutes B. 3 Rounds for time: 400m Run 15 Overhead Squats 135/95  

THURSDAY 06.22.2017

cfhigley WORKOUT OF THE DAY

A. 8 Sets: Back Squat x 3 reps @ 30X1 Rest 2 minutes between sets (These sets should all be heavy) B. AMRAP 8: 3 Thrusters 115/85 6 Pull-Ups 12 KB Swings 70/53  

WEDNESDAY 06.21.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Push Press x 3-5 reps Rest 2 minutes L-Sit Tuck to Extension x 6 reps (slow and controlled) Rest 2 minutes B. 21-15-9: Strict HSPU Push Press 115/85 Push-Ups  

TUESDAY 06.20.2017

cfhigley WORKOUT OF THE DAY

A. Deadlift 1×3 1×2 1×1 1×3 1×2 1×1 Rest 3 minutes between sets B. EMOM 10: 3 Deadlifts @ 80-85% of today’s heavy single 6 Burpees Over the Barbell  

MONDAY 06.19.2017

cfhigley WORKOUT OF THE DAY

A. In teams of two complete for time: 80 Pull-Ups 400m Farmer’s Carry (heavy, swap weights as often as needed) 80 Wall Balls 20/14 400m Farmer’s Carry 80 Burpee Box Jump-Overs 24/20 400m Farmer’s Carry