Friday 12/31/2021
Thursday 12/30/2021
“Leaping into the New Year” WOD
For Time
-2021m Row
-31 Sumo Deadlift High Pull w/ kb 53/35
-28 Box Jumps 24″
-31 Pull-Ups
-30 Back Squats 135/95
-31 Push-Ups
-30 Wall Balls 20/14
-31 Kettlebell Swings 53/35
-31 Burpees
-30 Deadlifts
-31 Knees to Elbows
-30 Ring Rows
-31 Thrusters 95/65
-2022m Row
We would like to thank everybody for another wonderful year despite everything going on and definitely look forward to another great year!
“A gym without athletes is just a building with 4 walls.”
Wednesday 12/29/2021
HF30
BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
-Rest 2:00-
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 on/:20 off)
Single DB Bicep Curls
Tuesday 12/28/2021
HF30
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster*
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 DB Pull Over
*1 Rep = 1 Squat + 2 Push Press
(Score is Reps)
PUSH x PULL WORKOUT
EMOM x 4 MINUTES
:45 Max Up-Downs
Into…
3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – DB Slides
Into…
EMOM x 4 MINUTES
:45 Max Burpees
(Score is Reps)
Monday 12/27/2021
HF30
FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
(Score is Rounds + Reps)
FINISHER
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-
Thursday 12/23/2021
7th Annual “12 Days of Christmas” WOD
Make it a special occasion and wear your “Ugly Christmas Sweater” for the WOD.
If not, come in any festive holiday attire.
🎄12 Days of Christmas🎄
For Time:
1 Back Squat 95/65
2 Snatches 95/65
3 Pullups
4 Lunges
5 Deadlifts 95/65
6 Burpees
7 KBS 53/35
8 Clean & Jerks 95/65
9 Hand Release Push Ups
10 Box Jumps 30/24
11 Toes to Bar
12 Air Squats
Just like the song “12 days of Christmas,” complete each exercise in ascending order then work back down, adding one exercise per round.
Example: 🎼On the 1st day of Christmas, my coaches gave to me, 1 Back Squat.🎼
🎼On the 2nd day of Christmas, my coaches gave to me, 2 Snatches and 1 Back Squat.🎼
🎼On the 3rd day of Christmas, my coaches gave to me, 3 Pullups, 2 Snatches, and 1 Back Squat.🎼
ELC Honorfit would like to wish each and every one of our athletes and their loved ones a very Merry Christmas!!!
*** REMINDER ***
Gym will be CLOSED on Friday, 12/24
Wednesday 12/22/2021
HF30
BODYWEIGHT PUMP
AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups
MIN 3 – :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2″-6″.
(Score is Round + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups
MIN 2 – 20 Russian Twists
Tuesday 12/21/2021
HF30
PUSH x PULL STRENGTH
EVERY 2:30 x 6 SETS
10 Slow Diamond Push-ups
12 Bent Over Rows
14 DB Slides
(Score is Weight)
PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:30 – Alt. DB Hang Clean to Press
1:30 – Alt. V-ups
– Rest 1:00 b/t Sets-
Monday 12/20/2021
HF30
FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB Thrusters
MIN 2 – :45 DB Up-Downs
MIN 3 – :45 Hollow Body Hold
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
10 Alt. DB Snatch
8 DB Thrusters
6 DB Burpees
-Rest 1:00-
AMRAP x 5 MINUTES
5 Alt. DB Snatch
4 DB Thrusters
3 DB Burpees
(Score is Rounds + Reps)
FINISHER
3 SETS
20 Deadbugs
20 Bird Dogs