FRIDAY 09.28.2017

cfhigley WORKOUT OF THE DAY

A. 3 Rounds for max reps: 60 seconds of Wall Balls 20/14 60 seconds of Power Snatch 95/65 60 seconds of Box Jump Overs 24/20 60 seconds of Pull-Ups 60 seconds of Rowing (for Cals) Rest 60 seconds

THURSDAY 09.28.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Deadlift 5 reps Rest 2 minutes Strict HSPU Max Reps in 60 seconds Rest 2 minutes B. AMRAP 5: 10 Push Press 95/65 15 KB Swings 53/35 Rest 2 minutes, and then… AMRAP 5: 10 Toes to Bar 10 Box Jumps 24/20

WEDNESDAY 09.27.2017

cfhigley WORKOUT OF THE DAY

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the …

TUESDAY 09.26.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Back Squat 6 reps Rest 3 minutes between sets B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump-Overs 24/20 10 Alternating Single-Arm KB Snatches 53/35

MONDAY 09.25.2017

cfhigley WORKOUT OF THE DAY

A. 4 Sets: Shoulder Press 5 reps Rest 90 seconds Toes to Bar 8 reps (use this as a skill session and try to establish good rhythm) Rest 90 seconds B. “Fran” 21-15-9: Thrusters 95/65 Pull-Ups

FRIDAY 09.22.2017

cfhigley WORKOUT OF THE DAY

A. Perform 4 sets against a 5 minute running clock, for max reps of: 500m Row immediately followed by as many rounds and reps as possible of… 10 KB Swings 53/35 10 Push-Ups Rest 5 minutes between sets.

THURSDAY 09.21.2017

cfhigley WORKOUT OF THE DAY

A. 3 Sets: Barbell Alternating Reverse Lunges 8 reps each leg @ 20X1 Rest 2 minutes Weighted Pull-Up 2-3 reps Rest 2 minutes B. 3 Rounds for time: 10 Thrusters 115/85 20 Pull-Ups 400m Run

WEDNESDAY 09.20.2017

cfhigley WORKOUT OF THE DAY

A. Push Press 1×3 reps 2×2 reps 3×1 rep Rest 2 minutes between sets B. 3 Rounds for time: 10 Deadlifts 255/165 15 Ring Dips 30 Double Unders

TUESDAY 09.19.2017

cfhigley WORKOUT OF THE DAY

A. Every 90 seconds, for 18 minutes (12 sets): Hang Snatch 1 rep Build as you go, but make sure the focus is on proper technique and mechanics as you build. B. EMOM 10: 5 Burpee Box Jump-Overs 24/20 5 Toes to Bar

MONDAY 09.18.2017

cfhigley WORKOUT OF THE DAY

A. 3 Sets: Back Squat 8 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row 8 reps each arm @ 2111 Rest 90 seconds B. 4 sets of 3 minute sprints of: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left …