HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold

(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 7 MINUTES
10 DB Facing Up-Downs
10 Tuck Jumps
10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES
8 DB Facing Up-Downs
8 Tuck Jumps
8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES
6 DB Facing Up-Downs
6 Tuck Jumps
6 Weighted Sit-Ups

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Hollow Hold
10 Glute Bridges
10 Tuck-ups

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK
10 Slow Lateral Raises
10 Slow Bent Over Reverse Flys
10 Slow Forward Raises

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
10/10 SA Bent Over Rows
8/8 SA Push Press
6/6 SA DB Deficit Push-ups

(Score is Each Set for Time)

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch

(Score is Rounds + Reps)

FINISHER
2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists

-1:00 Rest b/t Sets-

HF30

PUSH x PULL STRENGTH 

5 SETS
AMRAP x 1:30 MINUTES
1 DB Deadlift
2 DB Hang Power Cleans
3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

PUSH x PULL WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
8 DB Up-Downs
10 Renegade Rows
12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

HF30

FULL-BODY STRENGTH 

EMOM x 6 MINUTES
MIN 1 – :50 Slow Alt. DB Floor Press
MIN 2 – :50 Slow Plank to Pike

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – :50 Single DB Swing
MIN 2 – :50 DB Heel Taps

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups

-2:00 Rest-

AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups

(Score is Reps + Rounds)

FINISHER
EMOM x 5 MINUTES
10 Single DB Bicep Curls + 10 Single DB Overhead Tricep Extensions

We will be closed in observance of the holiday. Try to stay active and stay safe. 

Honorfit would like to invite all of our athletes to our annual Thanksgiving Workout. Come and get your workout in the morning and eat all you want in the afternoon!  Like in past years, this will be a FAMILY friendly event so feel free to bring your significant other and/or teenage children. Workout will start at 0830.

“Mashed Potatoes Mash Up“

(Partner Workout)

Both work together to complete:

-50 Clean & Jerk (135/95)*

-100 Burpees*

-50 KBS (53/35)*

-100 Wallballs (20/14)*

-50 Toes to Bar*

-100 Deadlifts (135/95)*

While one partner works on the movements, other partner will be completing a 200 meter run.

* Movements can be modified.

HONORFIT  IS THANKFUL FOR EVERYBODY THAT PUTS FORTH THE EFFORT TO ATTEND CLASS TO BETTER THEIR FITNESS AND OVERALL HEALTH. THE PROGRAM WOULD NOT BE WHAT IT IS WITHOUT YOU.

HF30

BODYWEIGHT PUMP 

ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

HF30

PUSH x PULL STRENGTH 

AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)

HF30

FULL-BODY STRENGTH 

5 SETS ON A 13:00 CLOCK…
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice

Immediately into…

AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead

1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

(Score is Rounds + Reps)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups