MONDAY 03.18.2018

cfhigley WORKOUT OF THE DAY

A. Front Squat 5×1-1-1@12×1 B.for time 400m run 30 KBSDLP #70/44 5 squat cleans @185/135 400m run 20 KBSDLHP 3 squat cleans @225/155 400m run 10 KBSDLP 1 squat clean 255/175

WEDNESDAY 03.14.2018

cfhigley WORKOUT OF THE DAY

A1. Strict Handstand push ups 4×10 @31X1 A2. Standing DB Ext. Rotation 4×10 @3030 16min EMOM 1st min- 1 Squat Snatch @ 70% 2nd min- 12 Burpees

MONDAY 03.12.2018

cfhigley WORKOUT OF THE DAY

Front Squat 5x 1-1-1 @13X1 B. 6min AMRAP 7 Thrusters 115/75 7 Chest to Bar Rest 3min 6min AMRAP 8 Power Clean 115/75 8 Handstand Push-ups

FRIDAY 03.09.2018

cfhigley WORKOUT OF THE DAY

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

THURSDAY 03.08.2018

cfhigley WORKOUT OF THE DAY

**CLASS REMINDER** FLEXIBILITY AND MOBILITY CLASS TODAY: *5:30AM-6:30AM *5:30PM-6:30PM A1.Hamstring Curls on rower 4×10 @31×1 A2.Ab Rollouts on rower 4×10 @3030 22 min Amrap 50m Suit Case Carry e/side 70/44 50m Single Arm Front Rack Carry 7 Power Snatches 95/65 45 sec FLR

WEDNESDAY 03.07.2018

cfhigley WORKOUT OF THE DAY

A1. 4×10 Strict Handstand Push-ups A2. 4×10 @3030 Dumbbell Ext. Rotations B. For Time: 4 Rounds of: 10 Chest to Bar Pull-ups 200m Run rest 3 min 4 rounds of: 9 Squat Cleans 135/95 200m Run