Friday 9/20/19

HonorFit 60

WORKOUT

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges 65/45

30 HSPU (descending reps)*

*HSPU go down by 10 reps

every round…30-20-10,

Lunges stay 30 each round.

Rx + 95/65

COOL DOWN

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

SC 45

STRENGTH

ON A 15:00 RUNNING CLOCK…

Front Squat

1×6, 1×4, 2×3 and 1×2

-1:30 Rest b/t Sets-

WORKOUT

3 ROUNDS

400m Run

15 DB Hang Power Cleans 35/25

15 Slam Balls 20/10

HonorFit 30

WORKOUT

AMRAP x 6 MINUTES

150 m Run

50 Jump Rope Single Unders

150 m Run

15 Plate Ground to Overhead

-rest 2 minutes and repeat!

(start back up where you left off)

OPTIONAL FINISHER

2 SETS

10/10 Side Plank Hip Raises

20 Glute Bridge-Ups

 

 

 

 

Thursday 9/19/19

HonorFit 60

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over

Bar + 6 TNG Power Snatch 75/55

RX+ 115/75

*Power Snatch must be

performed Unbroken &

Touch-N-Go in sets…either 6

UB or 3/3. No singles.

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Upper

Back

4:00 Banded Hamstring

Strength & Conditioning 45

STRENGTH

5-5-5-5-5

Push Press

-Rest 1:00 b/t Sets-

WORKOUT

EVERY 3:00 FOR 4 SETS

20/15 Cal Bike

Max Push Press 95/65

HonorFit 30

WORKOUT

2 ROUNDS FOR TIME

21-15-9

Kettlebell Swing

Sit-Ups

Box Jumps

-16:00 Hard Cap-

 

 

 

Wednesday 9/18/19

HonorFit  60

STRENGTH

3-3-3-3-3

Front Squat

*Build to 3RM Front Squat

PARTNER WORKOUT*

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters 25/15

150 Double Unders

Max Front Squats 135/95

Rx+ 35/25 and 185/135

*Partner 1 works while

Partner 2 rests. Complete

the work in order, split up

reps between partners any

way.

Strength & Conditioning 45

STRENGTH

3 SETS

10 Dumbbell Floor Press

10 Max Deficit Pushups

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 20 DB Shoulder to Overhead

MIN 2 – 10 Alt. DB FR Lunges

MIN 3 – 200m Run

HonorFit 30

WORKOUT

FOR TIME*

30-20-10-20-30

Cal Bike

Air Squats

*5 Up-Downs After Each Full Set

W= 20-10-5-10-20 cals on bike

-15:00 Hard Cap-

 

 

 

Tuesday 9/17/19

HonorFit 60
Strength

ON A 13:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Workout

FOR TIME
21-15-9
Russian Kettlebell Swing 70/53
Pull-up

into…

15-12-9
American Kettlebell Swing 70/53
C2B Pull-up

RX+  C2B Pull-up, Bar Muscle up

-16:00 Hard Cap-

SC45
Strength

ON A 10:00 RUNNING CLOCK…
Complete 5×6 Strict Banded Pull-up*

*Pull-ups should be tough for all 6 reps.

Workout

FOR TIME
750/500m Row

into…

8 ROUNDS
5 Pull-ups
10 Up-Downs
15 Sit-ups

-20:00 Time Cap-

HonorFit 30

Workout

3 SETS
AMRAP x 5 MINUTES
5 KB SDHP
10 Alt. KB Lunges
30 Jump rope single unders

-Rest 1:00 b/t Sets-

Monday 9/16/19

HonorFit 60

Workout

FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

W=45-35-25-15-5

-18:00 Time Cap-

FINISHER
100 Jumping Squats

-7:00 cap-

Strength and Conditioning 45

Strength

ON A 15:00 RUNNING CLOCK…
Back Squat
1×6, 1×4,2×3, 1×2

-1:30 Rest b/t Sets-

Workout

AMRAP x 12 MINUTES
8 Box Jumps (20′)
10 Wall Balls (20/14)
12/10 Cal Bike

HonorFit 30

Workout

EMOM x 15 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 15 Med. Ball Squat Cleans
MIN 3 – 10 V-Ups

Friday 9/13/19

HonorFit 60

STRENGTH

ON A 15:00 RUNNING

CLOCK…

Build to a Heavy Set of

Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

BENCHMARK WORKOUT

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball 20/14

1:00 Sumo Deadlift High Pull 75/55

1:00 Box Jump 20

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Strength & Conditioning 45

STRENGTH

ON A 15:00 RUNNING

CLOCK…

Back Squat

1×8, 1×6, 2×4

-1:30 Rest b/t Sets-

WORKOUT

ON A 8:00 RUNNING CLOCK…

100 Wall Balls (20/14)

Max Cal Row in remaining time

HonorFit 30

WORKOUT

EMOM x 14 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5 DB Devil’s Press

FINISHER

2 SETS

15 Glute Bridge Ups +

:45 Glute Bridge Hold

 

 

 

Thursday 9/12/19

HonorFit 60

STRENGTH

ON A 15:00 RUNNING

CLOCK…

3 reps of 3 second Tempo Bench Press

Build to a Heavy Set of 3 Reps

(3 seconds on the way down)

WORKOUT

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH 25/15

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH 25/15

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH 25/15

3 DBL DB Up-Down

6 Push-up

RX+ 35/25

Strength and Conditioning 45

STRENGTH

3 SETS

7/7 DB Snatch

7/7 DB OH Lunge

-Rest 1:30 b/t Sets-

WORKOUT

AMRAP x 14 MINUTES

10-9-8-7-6-5-4-3-2-1*

Strict Pull-ups

Push-ups

*100m Run after each full set.

HonorFit 30

WORKOUT

FOR TIME

50-40-30-20-10

Russian KBS

Sit-Ups

Jump Rope

-14:00 Time Cap-

 

Wednesday 9/11/19

HonorFit 60

HERO WORKOUT

“DANIEL”

FOR TIME

50 Pull-ups

400m Run

21 Thruster 95/65

800m Run

21 Thruster 95/65

400m Run

50 Pull-ups

-25:00 Time Cap-

COOL DOWN

FOR RECOVERY

Team 400m Walk Focus on

Calm Nasal Breathing

Strength & Conditioning 45

STRENGTH

5-5-5-5-5

Power Clean

-1:30 Rest b/t Sets-

“BLACK WIDOW”

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift 185/135

-10:00 Hard Cap-

HonorFit 30

WORKOUT

EMOM x 16 MINUTES

MIN 1 – :40 Max Box Jump Overs

MIN 2 – :40 Max Mountain Climbers

MIN 3 – :40 Slam Balls

MIN 4 – :40 Max Cal. Bike

 

Tuesday 9/10/19

HonorFit 60

Strength

Deadlift

*15 mins to find a heavy unbroken set of 5

WORKOUT

 

4 ROUNDS FOR TIME

70 Double Unders (50 Reps of Plate Hops)

7 TNG Deadlift  185/135

2 Rope Climbs

-16:00 Time Cap-

RX+ 225/155

COOL DOWN FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

SC 45

STRENGTH

EMOM x 15 MINUTE*

MIN 1 – :30 Max SA KB Strict Press (R)

MIN 2 – :30 Max SA KB Strict Press (L)

MIN 3 – 12 KB Upright Row

*Keep weight light on strict

press, use a heavier bell if

able for the upright row.

WORKOUT

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3/3 SA KB Push Press 53/35

6 KB SDHP

5 Box Jumps 20′

-Rest 2:00-

AMRAP x 5 MINUTES

3/3 SA KB Push Press 53/35

6 KB SDHP

5 Box Jumps 20′

HonorFit 30

WORKOUT

EVERY 4:00 FOR 4 SETS

150m Run

10 V-Ups

10 Med Ball Hang Squat Cleans

10 Burpees

Monday 9/9/19

HonorFit 60

Strength

3-3-3-3-3
Push Press*

*Build to 3RM Push Press.

Workout

3 SETS
2:00 Max Cal Row
1:00 Hold plank position for 45 seconds
1:00 Max Push Press 95/65

-1:00 Rest b/t Sets-

*score is Cals and Push Press reps

SC 45

Strength

ON A 15:00 RUNNING CLOCK…
Front Squat
1×8
1×6
2×4

-1:30 Rest b/t Sets-

Workout

EMOM x 12 MINUTES
MIN 1 – :45 MAX KB Swings (53/35)
MIN 2 – :45 MAX Alt. V-ups

HonorFit 30

Workout

AMRAP x 14 MINUTES
4-8-12-16…
Cal Row
DBL KB Suitcase Deadlift
Ring Rows