WEDNESDAY 11.01.2017

cfhigley WORKOUT OF THE DAY

A. 3 sets for max reps of: 60 seconds of Wall Balls 20/14 60 seconds of Rest 60 seconds of Power Cleans 135/95 60 seconds of Rest 60 seconds of Box Jumps 24/20 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest

TUESDAY 10.31.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Bench Press 2-3 reps @ 20X1 Rest 2 minutes Strict Supinated Grip Pull-Ups 3-5 reps @ 21X0 Rest 2 minutes B. Against a two-minute running clock, complete the following. Repeat for a total of 4 rounds: 400m Run Push-Ups Max Reps Rest two minutes

MONDAY 10.30.2017

cfhigley WORKOUT OF THE DAY

A. Take 15-20 minutes to build to today’s 1-RM Clean (or use the time to practice clean technique) B. “Diane” 21,-15-9 reps for time: Deadlift 225/155 Strict HSPU

FRIDAY 10.27.2017

cfhigley WORKOUT OF THE DAY

A. Take 15-20 minutes and build to today’s 1-RM Snatch B. For time: 40 KB Swings 53/35 20 Alternating Reverse Lunges with KB Goblet Hold 20 Pull-Ups 30 KB Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Pull-Ups 20 KB Swings 10 Alternating Reverse Lunges with KB Goblet Hold 10 Pull-Ups

TUESDAY 10.24.2017

cfhigley WORKOUT OF THE DAY

A. Take 15 minutes and practice gymnastics skills of your choice – Muscle Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, HSPU’s, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “3 sets, not for time, of: Muscle Ups x 3-5 reps Handstand Walks x 5 Meters Pistols x 3-5 …

MONDAY 10.23.2017

cfhigley WORKOUT OF THE DAY

A. Take 15-20 minutes to build to today’s 1RM… Front Squat x 1 rep B. For time: 20 Thrusters 115/75 10 Pull-Ups 30 Front Squats 115/75 20 Pull-Ups 40 Back Squats 115/75 30 Pull-Ups

FRIDAY 10.20.2017

cfhigley WORKOUT OF THE DAY

A. In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400mr Run 20 Power Cleans 135/95 20 Toes to Bar *Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case …

THURSDAY 10.19.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Deadlift 3-5 reps Rest 20 seconds Tempo Ring Dips Max Reps @ 2111 Rest 2-3 minutes between sets B. 6 Sets for max reps: 30 Seconds of Thrusters 95/65 Rest 30 seconds 30 Seconds of Box Jump Overs 24/20 Rest 30 seconds