HonorFit 60

STRENGTH

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

10 Power Clean 135/95

10 Shoulder to Overhead

(Score is Time)

Rx + 155/105

SC 45

STRENGTH

8-6-4-4

Back Squat

-Rest 1:30 b/t Sets-

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

21 KB Swings (53/35)

15/12 Cal Row

9 Back Squats (135/95)

(Score is Time)

HonorFit 30

SKILL

ON A 5:00 RUNNING CLOCK..

Practice Air Squat Mechanics

WORKOUT

FOR TIME*

5-10-15-20-15-10-5

Slam Balls

Air Squats

*After every set, perform 20 Mountain Climbers

-14:00 Hard Cap-

(Score is Time)

“Leaping into the New Year” WOD

For Time

-2019m 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

-2020m Row

We would like to thank everybody for another wonderful year and look forward to another! 

 HF60 

Workout

“The 20/20 Experience”

AMRAP x 20 Minutes

20 Box Jumps (24/20)

20 Push Press (115/75) (75/55)

*Every 3:00 minutes, including 3,2,1 Go, perform 20 Sit-Ups

Cool Down: For Recovery

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

HF45

Strength/Skill

EMOM x 6 Minutes

min 1: 8 Front Squats

min 2: :40 Double Unders

*build up and past workout weight

Workout

NCFIT BENCHMARK WORKOUT

“PARTY  LIKE IT’S 1999”
AMRAP x 19 Minutes

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

HF30

Workout

“LET THE BALL DROP”

AMRAP x 12 MINUTES 
12 Ring Rows

31 Double -Unders

19 Wall Balls

*** Every minute on the minute, including 3-2-1 GO, perform 5 Burpees

(Score is Rounds + Reps)

 Reminder, the gym will close at 4:00 p.m. tomorrow. Last class will be at 3:00 p.m.

 HF60 
Strength
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

HF45

Strength/Skill

3 SETS
MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups

-12:00 Hard Cap-

HF30

Workout

AMRAP x 13 MINUTES
250m Row
17 Box Jumps
9 DB Strict Press

(Score is Rounds + Reps)

HF60

Strength/Skill

5-5-5
Front Squat*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)

-9:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing

SC45

Strength/Skill

EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders

Workout

AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs

HF30

Workout

DOUBLE AMRAP
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans

-Rest 2:00-

REPEAT!

HF60

Strength/Skill

EXTENDED WARM-UP
3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

AMRAP x 15

3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

Sc 45

Strength/Skill

5-5-5*
Back Squat

*Keep weight light-moderate for all sets.

Workout

5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

HF30

Workout

EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold

On behalf of the Honorfit Program, we want to wish you and your loved ones a Happy Holidays! Stay safe.

HonorFit 60

STRENGTH

ON A 10:00 RUNNING

CLOCK…

Build to “Heavier” Single

Squat Clean and Jerk*

*Immediately before workout,

build up quickly to 15-25%

heavier than workout weight

BENCHMARK WORKOUT

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* 115/75

*Athletes must perform 5

burpees after every 5 reps of

C&J (6 rounds of 5+5).

Workout ends with the 5

burpees after the 30th rep.

RX+ 155/105

Suns Out Guns Out Finisher

2 Sets

20 Empty Barbell Curls

:45 Plate Gun Hold

SC 45

STRENGTH

EVERY 1:15 x 7 SETS*

3 Back Squats

*Start at a moderate-heavy

weight a build to a 3RM.

WORKOUT

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

12 Wall Balls (20/10)

12 Slam Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES

10 Wall Balls

10 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Wall Balls

8 Slam Balls

HonorFit 30

WORKOUT

2 SETS

2:00 Max Cal. Bike

-Rest :30-

1:30 Max Hand Release

Push-Ups

-Rest :30-

1:00 Max Box Jump Overs

-Rest :30-

OPTIONAL FINISHER

2 SETS

10-15 Box Dips

10/10 Single Leg Box Squats

:30 Tuck Hold

HonorFit 60

WORKOUT

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs 20″ box 30/20

MIN 2 – MAX Double Unders

MIN 3 – Weighted Plank Hold 35/25

*:50 work / :10 rest for all working minutes.

RX+ 40/30 DB, 45/35 Plate for plank

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

PARTNER FINISHER

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups 30/20*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet.

P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

SC 45

STRENGTH

EVERY 1:15 x 7 SETS*

3 Push Press

*Start at a moderate-heavy

weight a build to a 3RM.

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 10 Push Press 135/95

MIN 3 – :40 MAX Push-ups

HonorFit 30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

3 DB Power Cleans

6 DB Push Jerks

9 DB Front Squats

-Rest 2:30-

Repeat!