THURSDAY 12.28.2017

cfhigley WORKOUT OF THE DAY

A. Take 20 minutes to build to a heavy Split Jerk B. For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of DB/KB Box Step Overs 20″, 53/35 Rest 60 seconds 3 Minutes of Thrusters 115/85

WEDNESDAY 12.27.2017

cfhigley WORKOUT OF THE DAY

A. Take 15 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. 5 Rounds for time: 10 Pull-Ups 20 KB Swings 53/35 30 Sit-Ups 40 Double Unders

THURSDAY 12.21.2017

cfhigley WORKOUT OF THE DAY

A. Bench Press 4 x 4-6 reps Rest 30 seconds 45 second Side Plank each side Rest 60 seconds B. 5 Sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds between sets

WEDNESDAY 12.20.2017

cfhigley WORKOUT OF THE DAY

A. Back Squat 5 x 5 reps Rest 2-3 minutes between sets B. 3 Rounds for time: 40 Double Unders 30 Alternating Reverse Lunges with KBs 20 V-Ups

TUESDAY 12.19.2017

cfhigley WORKOUT OF THE DAY

A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk *Sets 1, 4 & 7 – 3 reps *Sets 2, 5 & 8 – 2 reps *Sets 3, 6 & 9 – 1 rep B. AMRAP 8: 10 Burpees 15 Shoulder to Overhead 95/65 20 Pull-Ups

MONDAY 12.18.2017

cfhigley WORKOUT OF THE DAY

A. 5 Sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of KB Swings (for max reps) 53/35 30 seconds of Rest 90 seconds of Wall Balls 20/14 30 seconds of Rest 90 seconds of FLR (keep torso rigid in a “hollow” position, palms driving through the floor) 30 seconds of Rest

THURSDAY 12.14.2017

cfhigley WORKOUT OF THE DAY

A. 5 or 6 sets of: Shoulder Press Rest 3 minutes between sets Set 1 – 3 reps @ 50% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90-95% Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight B. For Time: 40 Box Jump …

TUESDAY 12.12.2017

cfhigley WORKOUT OF THE DAY

A. 5 sets of: Back Squat @ 30X0 Rest 3-4 minutes after all sets above 75% of 1-RM Set 1 – 5 reps @ 50% Set 2 – 3 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90-95% Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight B. …

MONDAY 12.11.2017

cfhigley WORKOUT OF THE DAY

A. 5 sets of: Bench Press 2-4 reps Rest 90 seconds Foam Roller Ab Roll-Outs 6-8 reps Rest 90 seconds B. 3 Rounds for time: 400m Run 30 KB Swings 53/35 20 Ring Dips