HonorFit 60

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

WORKOUT

EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press 75/55

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press 95/65

-Rest 1:00-

EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press 115/75

Rx + 115/75, 135/95, 165/115

SC 45

STRENGTH

EVERY 1:30 FOR 7 SETS

1 High Hang Power Clean

+ 2 Pausing Hang Power Clean*

+ 2 Front Squats

*Pause for :02 above the

knee then continue the lift.

WORKOUT

AMRAP x 6 MINUTES

7 Hang Power Cleans 95/65

7 Burpees Over Bar

HonorFit 30

WORKOUT

AMRAP x 12 MINUTES

10 Russian KBS

30 Double-Unders (60 Singles)

20 Air Squats

HonorFit 60

Skill

Muscle up/ Pull up Progression

Workout

5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

-22 min cap-

COOL DOWN
FOR RECOVERY
1:00 Pec Release (L)
1:00 Pec Release (R)

1:00 Child’s Pose

Optional Finisher

2 sets

20 Hollow Rocks

20 Leg raises

SC 45
Strength/Skill

EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press

Workout

BENCHMARK WORKOUT
“CARDIO HEAVEN”

FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH

-20:00 Time Cap-

HonorFit 30

Workout

2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-

HonorFit 60

“DARKHORSE”

11 Rounds

-3 Clean & Jerks (155/110)

-5 Wall Balls (25/20)

-1 Rope Climb

In Honor of Lance Corporal Erick J. Hodges (Left) and Lance Corporal George J. Payton(Right).

Both men Served with Kilo Company, 3rd Battalion, 5th Marines, 1st Marine Division. Both killed in November 2004, During Operation Phantom Fury, in Fallujah.

Lcpl. Erik J. Hodges 11/10/2004 (21) shot multiple times while clearing a house.

Lcpl. George J. Payton 11/14/2004 (20) injuries sustained while clearing house.

SC 45

STRENGTH

5-5-5-5-5

Tempo Deadlift

WORKOUT

3 SETS

15 Deadlifts 155/105

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

HonorFit 30

WORKOUT

AMRAP x 15 MINUTES

4 DB Thrusters

8 Ring Rows

12 V-Ups

32 Single-Unders (16 Double-Unders)

HonorFit 60

WORKOUT

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps 30/24

*45/15 lb plates

Finisher

3 Sets

15 Dumbbell Bench Press

20 Banded Pulldowns

-rest Between sets-

SC 45

STRENGTH

3 SETS

10 Slow Ring Rows

20 Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

WORKOUT

FOR TIME

50 Slam Balls 20/10

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-

HonorFit 30

WORKOUT

FOR TIME

500m Row

40 Push-Ups

400m Row

30 Push-Ups

300m Row

20 Push-Ups

200m Row

10 Push-Ups

-15:00 Hard Cap-

HonorFit 60

STRENGTH

3 x 5

Thruster*

*Keep loading moderate

and reps TNG for all three

sets. Bar should start on

ground.

BENCHMARK WORKOUT

“JACKIE”

FOR TIME

1000m Row

50 Thrusters 45/35

30 Pull-ups

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling

SC 45

STRENGTH

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set.

Keep weight moderate.

**Pause for :02 above knee

then continue the lift.

WORKOUT

5 ROUNDS FOR TIME

7 Hang Power Clean 115/75

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

HonorFit 30

WORKOUT

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

-3:00 Rest-

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

HonorFit 60

Strength

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*All reps TNG.

Workout

3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch 50/35

-Rest 2:00 b/t Sets-

FINISHER 

3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

SC 45

Strength

7-7-7-7-7*
Strict Press

*Complete 1:00 Plank Hold in Push-up Position after each set.

Workout

EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch 40/30
MIN 2 – 15 Burpees

HonorFit 30

Workout

3 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings

-2:00 Rest b/t Sets-

-16:00 Hard Cap-

HonorFit 60

Open Workout 20.5
FOR TIME
40 Ring Muscle-Ups
80 Cal Row
120 Wall Balls 20/14

-20:00 Hard Cap-

Partition the work any way. Height for WB is 10ft./9ft. 

SC 45

Open Workout 20.5

HonorFit 30

BENCHMARK WORKOUT

“THE 1500”

3 SETS

500m Row

-2:00 Rest b/t Sets-

HonorFit 60

WORKOUT

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang

Muscle Snatch + 2 OHS 45/35

MIN 3 – Hollow or Plank Hold

MIN 4 – Air Squats

MIN 5 – Slam Ball 20/10

MIN 6 – Walking Rest**

**During the walking

rest…walk, breath, and

recover.

FINISHER

3 SETS

20 SB Russian Twists

20 Hollow Flutter Kicks

20 Alt. V-ups

-Rest as Needed b/t Sets-

SC 45

STRENGTH

5-5-5-5-5*

Tempo Front Squat

WORKOUT

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls 20/14

20 Front Squats 75/55

MAX 25 ft Shuttle Run in

remainder of time.

HonorFit 30

WORKOUT

AMRAP x 6 MINUTES

6 Cal. Bike

6 KB SDHP

6 Sit-Ups

-Rest 3:00-

AMRAP x 6 MINUTES

6 Cal. Bike

6 Russian KB Swing

6 Sit-Ups

HonorFit 60

STRENGTH

4 x 3

Power Snatch

*Keep loading moderate and reps TNG for all sets.

Should be heavier than loading in the workout.

PARTNER WORKOUT

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch 75/55

7 Box Jump 24/20

9/7 Cal Bike

RX+ 115/75

*P1 works while P2 rests. Partners alternate every full round.

Each partner completes 6 rounds.

SC45

STRENGTH

4-4-4-4*

Segmented Tempo

Deadlifts

*Pause for :02 below the

knee, :02 above the knee,

and :02 at mid-thigh.

WORKOUT

AMRAP x 15 MINUTES

15/12 Cal Row

12 Toes 2 Bar

10 Deadlifts 155/105

HonorFit 30

WORKOUT

8 ROUNDS FOR TIME

10 Alt. DB Snatch

10 Burpees Over DB

100m Run

-16:00 Hard Cap-

HonorFit 60

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy

10-Rep Back Squat

WORKOUT

3 ROUNDS FOR TIME

15 Front Squats 135/95

20 Toes 2 Bar

-10:00 Hard Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

SC 45

STRENGTH

3 SETS

20 DBL DB Hammer Curls

15 DB Bent Over Rows

10 Elevated Ring Rows

-Rest 1:30 b/t Sets-

WORKOUT

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Plate G2OH 45/35

TABATA 2 – Plate Gun Hold

TABATA 3 – Plate Thruster

-1:00 Rest b/t Tabatas-

HonorFit 30

SKILL

ON A 5 MINUTE RUNNING CLOCK …

Jump Rope/Double-Under Practice

WORKOUT

AMRAP x 12 MINUTES

10 Slam Balls

20 Slam Ball Alt. Reverse Lunges

60 Single-Unders (30 Double-Unders)