HonorFit 60

Strength

3-3-3*
Push Press

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

FOR TIME
50/40 Cal Bike
50 Up-Downs

PARTNER FINISHER
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry 53/35

Rx+ 70/53

SC 45

Strength

EVERY 1:15 x 7 SETS*
5 Thrusters

*Start at a light weight a build to a moderate weight.

Workout

PARTNER WORKOUT
AMRAP x 12 MINUTES*
12 Thrusters 75/55
10 Slam Balls
8/6 Cal Bike

*Alternate movements with partner

HonorFit 30

Workout

5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups

-15:00 Hard Cap-

HonorFit 60

SKILL

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the

Low Rings, Low Bar, or Jumping MU

WORKOUT

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch 95/65

6 Muscle-Ups (Ring or Bar)

FINISHER

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Glute Bridge Ups

MOVT 2 – Alt. Glute Bridge Alt. Marches

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

SC 45

STRENGTH

3 SETS

7 Wide Grip Pull-ups

10/10 Supported SA DB ow

20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets-

WORKOUT

EVERY 2:00 FOR 5 SETS*

15 Sit-ups

8 Burpees

6 Pull-ups

*Rest remaining time then

start next set on the 2:00

HonorFit 30

WORKOUT

AMRAP x 6 MINUTES

2-4-6-8-10…

DB Push Press

DB Suitcase Reverse Lunges

-Rest 4:00-

Repeat!

HonorFit 60

Strength

EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

Workout
BENCHMARK WORKOUT
“RANNIE”

FOR TIME
50-40-30-20-10*
Double Unders
Abmat Sit-ups

*400m Run After Each Full Round

SC 45

Strength/Skill

EVERY 1:15 x 7 SETS*
5 Back Squats

*Start at a light weight a build to a moderate weight.

Workout

FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run

-16:00 Hard Cap-

HonorFit 30

Workout

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS

OPTIONAL FINISHER
TABATA
8 ROUNDS, :20 ON / :10 OFF
MVMT 1 – Plank KB Alt. Taps
MVMT 2 – Alt. Glute Bridge Alt. Marches

*Alternate b/t movements 1 & 2 for 8 rounds total.

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 for those HF30 & SF45 classes

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.

Honorfit 60

Strength/Skill

5-5-5*
Front Squat

*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

SC45
Strength/Skill

5-5-5-5*
Deadlift

*Build up to and past your workout weight.

Workout

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)

HF 30
Workout

FOR TIME
30-20-10
Cal. Row
DB Thrusters

-12:00 Hard Cap-

OPTIONAL FINISHER
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension

Honorfit 60

Strength
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

E(2)MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.

OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank

SC45
Strength/Skill

5-3-1-5-3-1
Front Squat

Workout

AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar

Honorfit30
Workout

EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Med Ball Power Cleans
15 Tuck-Ups

OPTIONAL FINISHER
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold

HONORFIT 60

 Strength
5-5-5*
Push Press

*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x5+
5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up (DB Push Press)

*10 Toe 2 Bar after every full set

-15:00 Cap-

SC 45

ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press

Workout

EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders

Honorfit 30
“ALL IN”

4 SETS
:30 Max Meter Row
:30 Rest

-Rest 2:00-

4 SETS
:30 Max Meter Row
:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

OPTIONAL FINISHER
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL

HonorFit 60

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine

Technique for Workout

BENCHMARK WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk 155/105

RX+ 225/155

*Beginners should scale weight to a moderate load

and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

COOL DOWN

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

SC 45

STRENGTH

10-8-6-4-2

Deadlift

-Rest 1:30 b/t Sets-

WORKOUT

3 SETS

20 Wall Balls 20/14

10 Deadlifts 185/135

200m Run

-Rest 1:30 b/t Sets

HonorFit 30

WORKOUT

TABATA

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Push-Ups

TABATA 2 – Tuck-Ups

TABATA 3 – Slam Balls

TABATA 4 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

HonorFit 60

WORKOUT

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball 30/20

Cal Bike

POST WORKOUT SKILL

ON A 12:00 RUNNING CLOCK…

Practice Handstands or

Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

SC 45

STRENGTH

7-7-7-7

Front Squat

-Rest 2:00 b/t Sets-

WORKOUT

FOR TIME

27-21-15-9

Cal Row

Thruster (95/65)

-15:00 Hard Cap-

HonorFit 30

WORKOUT

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 20 Arm Haulers

MIN 3 – 200m Run

MIN 4 – 15 Ring Rows

HonorFit 60

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

WORKOUT

EMOM x 9 MINUTES

MIN 1 – Max Front Squats 115/75

MIN 2 – :45 Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow

RX+ 155/105, GHD’s

SC 45

STRENGTH

5-5-3-3-2

Bench Press*

*Increase weight each Set.

WORKOUT

4 ROUNDS

1:00 MAX KB Goblet Lunges 53/35

1:00 MAX Double Unders

1:00 MAX Alt. V-ups

HonorFit 30

WORKOUT

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Alt. V-Ups

MOVT 2 – Plate Gun Hold