Monday 10/7/19

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

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