HonorFit 60
Strength
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Workout
FOR TIME
20 Front Squat 95/65
40 Sit-ups
40 Plate OH Step-Back Lunges 15/10
20 Front Squat 95/65
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat 135/95
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat 135/95
RX+ GHD Sit-ups, FS- 135/95, 185/125, OH plate 25/15
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
SC45
Strength
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
Workout
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch 45/30
10 Pull-ups
HonorFit 30
Workout
TRIPLE AMRAP
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 3:00
AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 2:00
AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops