ELC Honorfit will be operating on a modified schedule effective Monday, 03/23/20 with provisions.  First morning class will begin at 6:30 a.m. with the last morning class ending at 10:30 a.m.  The afternoon classes will begin at 2:30 p.m. with the last afternoon class ending at 5:30 p.m.  HF30 will be the workout of the day with an HF30 class every 30 minutes between the time frames mentioned.  The workout will be posted on the website the night prior and on the whiteboard the day of.  There cannot be more than 5 athletes  in the gym at any given time to be in line with our current social distancing procedures.

Thank you and hope to see you!

Gym Open-6:30am

Gym Closure: 5:30pm

HF60

“TOMMY MAC”

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

HF30

WORKOUT

2 ROUNDS FOR TIME

400m Run

10 DB Deadlifts

400/300m Row

10 DB Power Cleans

1200m Bike

10 DBL DB Snatches

-16:00 Hard Cap

(Score is Time)

HF60

100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

SC45

STRENGTH
5-5-5-5
Power Clean

WORKOUT
EVERY 3:00 FOR 4 SETS
400m Run
Max Rep Power Cleans
(135/95)

HF30

AMRAP x 16 MINUTES
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups

HF60

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

SC45

STRENGTH
6-4-2-6-4-2
Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

WORKOUT
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row

-Rest 1:00 b/t Sets-

HF30

WORKOUT
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run

(Score is Rounds + Reps)

CFP,

With the ongoing efforts to minimize the spread of any illnesses, we kindly ask that you refrain from attending the gym if you are experiencing any symptoms and that you return once you are well. Thank you.

HF60

“SNATCHING GWEN”

 15-12-9

UNBROKEN POWER SNATCH

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

FINISHER

ON A 6:00 RUNNING CLOCK

Buy-In: 750/650m Row
In the remaining time…
AMRAP of: Power Snatch

(Use the Same Load from Workout)
(Score is Reps)

SC45

STRENGTH

ON A 15:00 RUNNING CLOCK

Build to a 5RM Front Squat

“THE HULK”

AMRAP x 12 MINUTES

5 Front Squats (185/125)

7 Box Jumps (30/24)

10 KB Swings (70/53)

(Score is Rounds + Reps)

HF30

WORKOUT

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest

AMRAP x 3 MINUTES

MAX Burpees
(Score is Total Number of Burpees)

HF60

EXTENDED WARM-UP
3 SETS FOR QUALITY
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows
(50/35)|(35/20)
MIN 4 – Max Rope Climbs

(Score is Total Reps Each Station)

SC45

STRENGTH
6-4-2-6-4-2
Sumo Deadlift
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows
(40/30)|(25/15)
(Score is Time)

HF30

WORKOUT
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)

HERO WOD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

HF30

PARTNER WORKOUT
IN TEAMS OF 2..

AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest

HF60

WORKOUT

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing

(70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

SC45

STRENGTH

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

HF30

WORKOUT

FOR TIME

500m Row

-2:30 HARD CAP-

(Score is Time)

-1:00 Rest b/t Efforts-

EMOM x 10 MINUTES

MIN 1 – 6 Push-Ups + 15

Sit-Ups

MIN 2 – 6 Burpees + 20 KB

Sumo DL High Pulls

-1:00 Rest b/t Efforts-

AMRAP x 2:30 MINUTES

Row for Meters

(Score is Number of Meters)

HF60

STRENGTH
FOR LOAD
10RM Front Squat

(Score is Load)
WORKOUT
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
3:00 Barbell Smash (Traps)
3:00 Foam Rolling (Quads & IT Bands)

SC45

STRENGTH
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats

(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal ROW

HF30

WORKOUT
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike

-12:00 Hard Cap-

(Score is Time)
OPTIONAL FINISHER
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups

HF60

Workout
PARTNER WORKOUT
IN TEAMS OF 2…

FOR TIME
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges

(Score is Time)
OPTIONAL FINISHER
3 SETS
20 Quad Heel Touches
20 Hollow Rocks

-Rest as Needed b/t Sets-

SC45

STRENGTH
8-6-4-8-6-4
Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

WORKOUT FOR TIME

15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)

-14:00 Hard Cap-

HF30

WORKOUT
EVERY 2:00 FOR 4 SETS
200m Run
Then MAX Reps of…

Set 1 – DB Strict Press
Set 2 – DB Burpees
Set 3 – DB Front Squats
Set 4 – DB Devil’s Press

-1:00 Rest b/t Sets-