Wednesday 11/13/2019

HonorFit 60

STRENGTH

3 x 5

Thruster*

*Keep loading moderate

and reps TNG for all three

sets. Bar should start on

ground.

BENCHMARK WORKOUT

“JACKIE”

FOR TIME

1000m Row

50 Thrusters 45/35

30 Pull-ups

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling

SC 45

STRENGTH

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set.

Keep weight moderate.

**Pause for :02 above knee

then continue the lift.

WORKOUT

5 ROUNDS FOR TIME

7 Hang Power Clean 115/75

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

HonorFit 30

WORKOUT

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

-3:00 Rest-

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

 

 

 

 

Tuesday 11/12/2019

HonorFit 60

Strength

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*All reps TNG.

Workout

3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch 50/35

-Rest 2:00 b/t Sets-

FINISHER 

3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

SC 45

Strength

7-7-7-7-7*
Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Workout

EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch 40/30
MIN 2 – 15 Burpees

HonorFit 30

Workout

3 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings

-2:00 Rest b/t Sets-

-16:00 Hard Cap-

Friday 11/8/19

HonorFit 60

Open Workout 20.5
FOR TIME
40 Ring Muscle-Ups
80 Cal Row
120 Wall Balls 20/14

-20:00 Hard Cap-

Partition the work any way. Height for WB is 10ft./9ft. 


SC 45

Open Workout 20.5

HonorFit 30

BENCHMARK WORKOUT

“THE 1500”

3 SETS

500m Row

-2:00 Rest b/t Sets-

 

Thursday 11/7/19

HonorFit 60

WORKOUT

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang

Muscle Snatch + 2 OHS 45/35

MIN 3 – Hollow or Plank Hold

MIN 4 – Air Squats

MIN 5 – Slam Ball 20/10

MIN 6 – Walking Rest**

**During the walking

rest…walk, breath, and

recover.

FINISHER

3 SETS

20 SB Russian Twists

20 Hollow Flutter Kicks

20 Alt. V-ups

-Rest as Needed b/t Sets-

SC 45

STRENGTH

5-5-5-5-5*

Tempo Front Squat

WORKOUT

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls 20/14

20 Front Squats 75/55

MAX 25 ft Shuttle Run in

remainder of time.

HonorFit 30

WORKOUT

AMRAP x 6 MINUTES

6 Cal. Bike

6 KB SDHP

6 Sit-Ups

-Rest 3:00-

AMRAP x 6 MINUTES

6 Cal. Bike

6 Russian KB Swing

6 Sit-Ups

 

 

 

 

Wednesday 11/6/19

HonorFit 60

STRENGTH

4 x 3

Power Snatch

*Keep loading moderate and reps TNG for all sets.

Should be heavier than loading in the workout.

PARTNER WORKOUT

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch 75/55

7 Box Jump 24/20

9/7 Cal Bike

RX+ 115/75

*P1 works while P2 rests. Partners alternate every full round.

Each partner completes 6 rounds.

SC45

STRENGTH

4-4-4-4*

Segmented Tempo

Deadlifts

*Pause for :02 below the

knee, :02 above the knee,

and :02 at mid-thigh.

WORKOUT

AMRAP x 15 MINUTES

15/12 Cal Row

12 Toes 2 Bar

10 Deadlifts 155/105

HonorFit 30

WORKOUT

8 ROUNDS FOR TIME

10 Alt. DB Snatch

10 Burpees Over DB

100m Run

-16:00 Hard Cap-

 

 

 

Tuesday 11/5/19

HonorFit 60

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy

10-Rep Back Squat

WORKOUT

3 ROUNDS FOR TIME

15 Front Squats 135/95

20 Toes 2 Bar

-10:00 Hard Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

SC 45

STRENGTH

3 SETS

20 DBL DB Hammer Curls

15 DB Bent Over Rows

10 Elevated Ring Rows

-Rest 1:30 b/t Sets-

WORKOUT

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Plate G2OH 45/35

TABATA 2 – Plate Gun Hold

TABATA 3 – Plate Thruster

-1:00 Rest b/t Tabatas-

HonorFit 30

SKILL

ON A 5 MINUTE RUNNING CLOCK …

Jump Rope/Double-Under Practice

WORKOUT

AMRAP x 12 MINUTES

10 Slam Balls

20 Slam Ball Alt. Reverse Lunges

60 Single-Unders (30 Double-Unders)

 

Monday 11/4/19

HonorFit 60

Workout

FOR TIME
22-20-18-16-14
DB Push Press 40/30
DB Suitcase Reverse Lunge

*200m Run after every full round.

Finisher

3 sets

20 DB Floor press

Max set of Pushups

SC 45

Strength

5-5-5-5-5*

Strict Press 

*Complete 12 Overhead Tricep Extensions after each set.

Workout

3 SETS
50 Double Unders
15 Push Press 95/65
10 Burpee Box Jump Over 24/20
200m Run

-1:00 Rest b/t Sets-

HonorFit 30

Workout

BENCHMARK WORKOUT
“ALL IN”

4 SETS
:30 Max Meter Row
:30 Rest

-Rest 2:00-

4 SETS
:30 Max Meter Row
:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

FINISHER
4 rounds

:30 Class choice of ab exercise

:30 rest

Friday 10/31/19

HonorFit 60

Open Workout 20.4

Workout
FOR TIME
30 Box Jumps 24/20
15 Clean & Jerks (95/65)|(65/35)
30 Box Jumps
15 Clean & Jerks (135/85)|(95/55)
30 Box Jumps
10 Clean & Jerks (185/115)|(115/75)
30 Single Leg Squats*
10 Clean & Jerks (225/145)|(135/95)
30 Single Leg Squats
5 Clean & Jerks (275/175)|(155/115)
30 Single Leg Squats
5 Clean & Jerks (315/205)|(185/135)

-20:00 Hard Cap-

*Note for the scaled version, athletes are performing a MB 20/14 Step-Up in place of the Single Leg Squat.

SC 45

Open Workout 20.4

HonorFit 30

Workout

Every 2:30 for 6 sets

10 DB Deadlifts

60 Single Jump Ropes

200m Run

Thursday 10/31/19

HonorFit 60

SKILL

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up

Practice/Pull-up practice

WORKOUT

AMRAP x 16 MINUTES*

400m Run

30 Air Squats

30 Sit-Ups

400m Run

30 KB Swing 53/35

30 Plate Hops

400m Run

30 Slam Ball 20/15

30 Lunges

 

SC 45

 

STRENGTH

EVERY :45 FOR 5 SETS

3 Push Press*

*Increase weight every

round. Work up to and past

your workout weights.

BENCHMARK WORKOUT

“INFINITY LOOP”

4 ROUNDS FOR TIME

10 Push Press 75/55

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press 95/65

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press 115/85

10 Bar Facing Burpees

HonorFit 30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15 Kettlebell Swing

MIN 2 – 12/10 Cal. Bike

MIN 3 – 9 KB Goblet Squats

OPTIONAL FINISHER

2-3 SETS

10 Skull Crushers

20 Alt. V-Ups

10 Bicep Curls

Wednesday 10/30/19

HonorFit 60

WORKOUT

FOR TIME

12-9-6-3-6-9-12

Squat Snatch 65/45

Strict Pull-up

RX+ 95/65

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests.

Partners can alternate as

needed.

SC 45

STRENGTH

EVERY :45 FOR 5 SETS

3 Deadlifts*

*Increase weight every

other round. Keep weight

moderate-heavy.

WORKOUT

AMRAP x 14 MINUTES

10 Deadlifts 185/135

15 Box Jumps 24/20

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

…and so on by 5 reps on

Deadlifts. Box Jumps stay

at 15 throughout.

HonorFit 30

WORKOUT

4 ROUNDS FOR TIME

500m Row

15 DBL KB RDL

50m DBL KB Front Rack

Carry

-18:00 Hard Cap-