THURSDAY 11.30.2017

cfhigley WORKOUT OF THE DAY

A. 5 or 6 sets: Bench Press @ 20X1 Set 1 – 3 reps @ 50% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90-95% Set 5 – Test 1RM Set 6 (optional) – Exceed Set 5 weight B. Against a 3-minute running clock, perform the following: 400m …

WEDNESDAY 11.29.2017

cfhigley WORKOUT OF THE DAY

A. In teams of two, with only one teammate working at any time, complete 3 sets for max reps of: 3 Minutes of Shoulder to Overhead 95/65 Rest 2 Minutes 3 Minutes of Front Squats 95/65 Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest 2 Minutes

TUESDAY 11.28.2017

cfhigley WORKOUT OF THE DAY

A. For time: 50 Thrusters 45/35 40 KB Swings 53/35 30 Burpees 20 Pull-Ups 10 Man-Makers 55/35 20 Pull-Ups 30 Burpees 40 KB Swings 50 Thrusters

MONDAY 11.27.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Back Squat 3-5 reps @ 30X1 Rest 90 seconds Dumbbell External Rotation 10-12 reps each arm @ 2110 Rest 90 seconds B. 3 Rounds for time: 20 Calories Rowing 30 Wall Balls 20/14

WEDNESDAY 11.22.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets: Back Squat 4-6 reps @ 30X1 Rest 3 minutes between sets B. In teams of three, alternating complete rounds, complete 5 rounds each for time: 5 Power Cleans 135/95 5 Thrusters 135/95 10 Box Jump Overs 24/20

TUESDAY 11.21.2017

cfhigley WORKOUT OF THE DAY

A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. 3 Rounds for time: 400m Run 20 Pull-Ups 10 Strict HSPU

MONDAY 11.20.2017

cfhigley WORKOUT OF THE DAY

A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch B. EMOM 20: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and …

THURSDAY 11.16.2017

cfhigley WORKOUT OF THE DAY

Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift 4-6 reps @ 21X1 Station 2 – Push-Ups Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs 20 reps @ 2010 Station 4 – Shoulder Press 8-10 reps @ 2010 Coach’s Note – Please, please do not review this workout and wonder …

WEDNESDAY 11.15.2017

cfhigley WORKOUT OF THE DAY

A. In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling. B. AMRAP 10: 200m Run Pull-Up Complex 2 Strict + 4 Chest-to-Bar + 6 Kipping

TUESDAY 11.14.2017

cfhigley WORKOUT OF THE DAY

A. Take 15-20 minutes to build to a 1-RM Clean & Jerk B. 5 Rounds for time : 5 Shoulder to Overhead 135/95 10 Toes to Bar 20 Double Unders