HF30 Workout

PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME*
40 Cal. Bike

Immediately Into …

6 ROUNDS EACH
10 Russian KB Swing
8 Sit-Ups
6 Box Jump Overs

Immediately Into…

400m Run

*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.

-16:00 Hard Cap-

*HOME VERSION*
FOR TIME*
400m Run

Immediately Into …

6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

HF30 Workout

WORKOUT
EMOM x 15 MINUTES

MIN 1 – 20/15 Cal. Row
MIN 2 – 10 Burpees Over Rower
MIN 3 – 15 V-Ups

*HOME VERSION* 
EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups

FINISHER
2-3 SETS
MAX Rep Ring Rows 
-:30 Rest-
MAX Rep Push-Ups

-1:00 Rest b/t Sets-

HF30 Workout
WORKOUT
EVERY 2:30 FOR 6 SETS

12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double Unders 

 (Score is Time Each Set)

*HOME VERSION*

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerks
12 Backpack Overhead Lunges
24 Mountain Climbers

(Score is Time Each Set)

HF30 Workout

BENCHMARK WORKOUT
“BASELINE”
FOR TIME

500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

*HOME VERSION*
FOR TIME

400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

HF30

WORKOUT
AMRAP (10 MINUTES)

3-6-9-12…
Box Jumps
DB Push Press
Cal. Bike

(Score is Rounds + Reps)

***HOME VERSION***

AMRAP (10 MINUTES)
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold

*Fast pull up, slow lower down

ELC Honorfit will be operating on a modified schedule effective Monday, 03/23/20 with provisions.  First morning class will begin at 6:30 a.m. with the last morning class ending at 10:30 a.m.  The afternoon classes will begin at 2:30 p.m. with the last afternoon class ending at 5:30 p.m.  HF30 will be the workout of the day with an HF30 class every 30 minutes between the time frames mentioned.  The workout will be posted on the website the night prior and on the whiteboard the day of.  There cannot be more than 5 athletes  in the gym at any given time to be in line with our current social distancing procedures.

Thank you and hope to see you!

Gym Open-6:30am

Gym Closure: 5:30pm

HF60

“TOMMY MAC”

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

HF30

WORKOUT

2 ROUNDS FOR TIME

400m Run

10 DB Deadlifts

400/300m Row

10 DB Power Cleans

1200m Bike

10 DBL DB Snatches

-16:00 Hard Cap

(Score is Time)

HF60

100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

SC45

STRENGTH
5-5-5-5
Power Clean

WORKOUT
EVERY 3:00 FOR 4 SETS
400m Run
Max Rep Power Cleans
(135/95)

HF30

AMRAP x 16 MINUTES
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups

HF60

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

SC45

STRENGTH
6-4-2-6-4-2
Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

WORKOUT
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row

-Rest 1:00 b/t Sets-

HF30

WORKOUT
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run

(Score is Rounds + Reps)

CFP,

With the ongoing efforts to minimize the spread of any illnesses, we kindly ask that you refrain from attending the gym if you are experiencing any symptoms and that you return once you are well. Thank you.

HF60

“SNATCHING GWEN”

 15-12-9

UNBROKEN POWER SNATCH

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

FINISHER

ON A 6:00 RUNNING CLOCK

Buy-In: 750/650m Row
In the remaining time…
AMRAP of: Power Snatch

(Use the Same Load from Workout)
(Score is Reps)

SC45

STRENGTH

ON A 15:00 RUNNING CLOCK

Build to a 5RM Front Squat

“THE HULK”

AMRAP x 12 MINUTES

5 Front Squats (185/125)

7 Box Jumps (30/24)

10 KB Swings (70/53)

(Score is Rounds + Reps)

HF30

WORKOUT

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest

AMRAP x 3 MINUTES

MAX Burpees
(Score is Total Number of Burpees)