Friday 12/20/19

HonorFit 60

STRENGTH

ON A 10:00 RUNNING

CLOCK…

Build to “Heavier” Single

Squat Clean and Jerk*

*Immediately before workout,

build up quickly to 15-25%

heavier than workout weight

BENCHMARK WORKOUT

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* 115/75

*Athletes must perform 5

burpees after every 5 reps of

C&J (6 rounds of 5+5).

Workout ends with the 5

burpees after the 30th rep.

RX+ 155/105

Suns Out Guns Out Finisher

2 Sets

20 Empty Barbell Curls

:45 Plate Gun Hold

SC 45

STRENGTH

EVERY 1:15 x 7 SETS*

3 Back Squats

*Start at a moderate-heavy

weight a build to a 3RM.

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

12 Wall Balls (20/10)

12 Slam Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES

10 Wall Balls

10 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Wall Balls

8 Slam Balls

HonorFit 30

WORKOUT

2 SETS

2:00 Max Cal. Bike

-Rest :30-

1:30 Max Hand Release

Push-Ups

-Rest :30-

1:00 Max Box Jump Overs

-Rest :30-

OPTIONAL FINISHER

2 SETS

10-15 Box Dips

10/10 Single Leg Box Squats

:30 Tuck Hold

 

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