Please join us in congratulating Coach Ernie on his promotion to Supervisor!  Come join us in sending him off with what he loves best!!

D.T.E.60

STRENGTH

3-3-3-3-3

Strict Press*

*Start moderate and build to

heaviest set of 3.

WORKOUT

2 ROUNDS FOR TIME

15 Push Press 115/75

25 Box Jump 24/20

-Rest 1:00-

FOR TIME

30 Push Press 115/75

50 Box Jumps 24/20

(Score is Total Time)

D.T.E.45

STRENGTH

5-5-5-5

Tempo Back Squat

WORKOUT

FOR TIME

400m Run

(Score is Time)

-Rest 3:00-

ON A 7:00 RUNNING CLOCK…

Row 1000m then in the

Remaining Time

Max Back Squats 135/95

(Score is Time + Reps)

D.T.E.30

WORKOUT

AMRAP x 10 MINUTES

15/10 Cal. Row

10 Up-Down Box Jump Overs

15 Sit-Ups

10 Box Dips

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

:30 Hollow Hold

1:00 Glute Bridge Hold

HonorFit  60

EXTENDED WARM-UP

3 SETS

50′ Slow Table-Top Bear Crawl

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

WORKOUT

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge 35/20

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2 sets of the (5) total and

perform 30 reps of the Slam Ball & 30 reps of the Lunge.

No change to Cals. For example, athlete can

choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5

for the 30/30 or any other combo. The three remaining

sets are performed as written.

(Score is Total Time)

SC 45

STRENGTH

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

*Keep loading moderate.

WORKOUT

EVERY 1:30 x 7 SETS

5 Hang Power Cleans 135/95

10 Burpees Over Bar

HF 30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 12 DB Hang Power Cleans

MIN 3 – 12 Single DB Alt. Curtsy Squats

(No Measure)

HonorFit 60

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand

Release Push-Ups

*Athletes can choose which rep scheme they follow in

the bodyweight movements.

Power Snatch starts light then can build every round or every other round.

Score is final weight and reps you and your coach chose for T2B’s and HRPU’s

Example: Rx John 135/9/12

FINISHER

3 SETS

12 Barbell Bent Over Rows

(Moderate)

1:00 Hollow Flutter Kicks

SC 45

STRENGTH

EMOM x 6 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)

MIN 2 – 10-15 SA DB Bench Press (L)

WORKOUT

I. AMRAP x 6 MINUTES

Max Cal Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

HonorFit 30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Deadlifts

4 DB Strict Press

2 Devil’s Press

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

FINISHER

2-3 SETS

10 Hammer Curls

20 Weighted Russian Twists

10 Skull Crushers

HonorFit 60

STRENGTH

3-3-3-3-3

Back Squat*

*Start moderate and build to

heaviest set of 3.

WORKOUT

3 ROUNDS FOR TIME

13 Back Squats 155/105

350/300 Row

*Squat can come from

ground or rack.

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

SC 45

STRENGTH

5-5-5-5

Tempo Deadlift

“BLACK WIDOW”

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift 185/135

-10:00 Hard Cap-

HonorFit 30

WORKOUT

FOR TIME

50/40 Cal. Bike

50 Walking Lunges

150 Double Unders (200 Singles)

50 Walking Lunges

50/40 Cal. Bike

-Hard Cap 16:00-

(Score is Time)

HonorFit 60

Workout

AMRAP x 20 MINUTES
40 Single DB Front Squat 50/35
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee

(Score is Rounds + Reps)

Finisher

4 Towers

*athletes are allowed to skip steps on the ascent

SC 45

STRENGTH
5-5-5-5
Tempo Strict Press 

WORKOUT
FOR TIME
25 Push Press 95/65 
Immediately into… 
7 ROUNDS
6/4 Cal Bike
12 Slam Balls 30/20

Immediately into..
25 Push Press

(Score is Time)

HomorFit 30

Workout

“LIGHTNING STRIKES”

EMOM x 4 MINUTES
:30 MAX Ring Rows
:30 Ring Row Hold

-:30 Rest-

EMOM x 4 MINUTES
:30 MAX Push-Ups
:30 Plank Hold

-:30 Rest-

EMOM x 4 MINUTES
:30 MAX Air Squats
:30 Bottom of Squat Hold

-:30 Rest-

EMOM x 4 MINUTES
MAX Burpees in :45

HonorFit 60

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

120 Thrusters 135/95

120 Up-Downs

*P1 works while P2 rests.

Reps can be broken up and

completed in any order.

(Score is Time)

COOL DOWN FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

SC 45

STRENGTH

5-5-5-5

Tempo Strict Press

WORKOUT

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press 115/75

-Rest :30 b/t Sets-

HonorFit 30

WORKOUT

“CINDY-ISH”

AMRAP x 20 MINUTES

5 Ring Rows or Pull-Ups

10 Push-Ups

15 Air Squats

HonorFit 60

BENCHMARK WORKOUT

“BASELINE I”

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining

Time Max Meters on Rower

(Score is Meters. Also Note Mile Time)

-Rest as Needed*-

II. AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

*Rest at Least 5:00 b/t

Efforts

**Last Seen 9/25/19

(Score is Rounds & Reps)

SC 45

STRENGTH

5-5-5-5

Tempo Back Squat

WORKOUT

AMRAP x 11 MINUTES

1 Back Squats 155/105

2 Slam Balls 20/10

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the

Slam Balls go up by 2 reps, and the Lunges go up by 3reps.

1-2-3 / 2-4-6 / 3-6-9/ 4-8-12 … and so on.

(Score is Rounds + Reps)

HonorFit 30

WORKOUT

10 ROUNDS FOR TIME

6 Up-Downs

8 KB Sumo Deadlift High Pulls

10 Box Jump Overs

-Time Cap 12:00-

(Score is Time)

HonorFit 60

BENCHMARK WORKOUT

“BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

(Score is Weight)

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t

Efforts

**Last Seen 9/27/19

(Score is Calories)

SC 45

STRENGTH

EMOM x 6 MINUTES

1 High Hang Power Clean +

1 Hang Power Clean +

1 Front Squat

*Keep loading moderate.

WORKOUT

4 ROUNDS FOR TIME

5 Hang Power Cleans 95/65

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans 135/95

7 Pull-ups

100m Run

(Score is Time)

HonorFit 30

WORKOUT

AMRAP x 12 MINUTES

8 DBL DB Snatch

16 DB Suitcase Alt. Reverse Lunges

24 Double-Unders or 48 Singles

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

10 Clam Shells/Side

20 Slow Arm Haulers

:30 Hollow Hold

HonorFit 60

Strength/Skill

FOR LOAD
4×3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is weight)

Workout

FOR TIME*
15-12-9
Hang Power Clean 95/65
Box Jump (20/24)

into…

12-9-6
Hang Power Clean (135/95
Box Jump (24/30)

into…

9-6-3
Hang Power Clean 185/125
Box Jump (30/30+)

*Goal is three increasing heights for the Box Jump.

(Score is Time)

SC 45

Strength/Skill

EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)

Workout

4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

(Score is each Round for Time)

HonorFit 30

Workout

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold

(Score is Weight)

Honorfit will be closed on Monday, 01/20/20 in observance of the holiday. Try to stay active and stay safe!