FRIDAY 09.01.2017

cfhigley WORKOUT OF THE DAY

A. Push Press 5×5 Rest 2-3 minutes between sets B. EMOM 16: Minute 1: 5 Power Cleans 155/105 Minute 2 – 12/8 Calories on Rower

THURSDAY 08.31.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Bulgarian Split Squat 6-8 reps each leg @ 30X1 Rest 2 minutes Strict Supinated Grip Pull-Ups 4-6 reps Rest 2 minutes B. AMRAP 8: 12 Wall Balls 20/14 9 Toes To Bar 6 Burpees

WEDNESDAY 08.30.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Deadlift 4-6 reps Rest 20 seconds Push-Ups Max reps @ 1010 (set is over if you break tempo) Rest 3 minutes B. 4 Rounds for time: 25 KB Swings 53/35 50 Double Unders

TUESDAY 08.29.2017

cfhigley WORKOUT OF THE DAY

A. In teams of two, alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters 95/65 10 Box Jumps 24/20 400m Run

MONDAY 08.28.2017

cfhigley WORKOUT OF THE DAY

A. Take 20 minutes to find today’s 1-RM Clean & Jerk B. AMRAP 8: 4 Ground to Overhead 155/105 8 Chest-to-Bar Pull-Ups

FRIDAY 08.25.2017

cfhigley WORKOUT OF THE DAY

A. Every 8 minutes, for 40 minutes (5 sets) for times: 500m Row 400m Run 15 Burpee Box Jump-Overs 24/20 15 Strict HSPU

THURSDAY 08.24.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Back Squat 2 reps Rest 2-3 minutes between sets B. 4 Rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 5 Power Cleans 155/105 Rest 2 minutes

WEDNESDAY 08.23.2017

cfhigley WORKOUT OF THE DAY

A. Every 2 minutes, for 12 minutes (6 sets): Shoulder Press Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep B. EMOM 12: Minutes 1-4 – Row Max calories in 30 seconds Minutes 5-8 – Strict Handstand Push-Ups Max …

TUESDAY 08.22.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Deadlift 5 reps Rest 20 seconds Kettlebell Swings 20 reps Rest 20 seconds Push-Ups 20 reps Rest 3 minutes B. For time: 2000m Row

MONDAY 08.21.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Hang Snatch 2.2 (rest 10 seconds between doubles) Rest 2-3 minutes between sets B. AMRAP 8: 6 Thrusters 115/75 9 Pull-Ups 12 Box Jumps 30/24