We are excited to announce two new additions to our program. In an effort to reach more employees we will be adding a 30 minute class (HF30) and a 45 minute class (SC45); program description can be seen below. 

We currently offer 7 classes but starting Tuesday, September 3rd, we will be offering 12 classes! Existing athletes, do not worry!!! We will continue to offer “constantly varied, functional movements at high intensity” and continue to challenge you with the widest degree of complexity, loading and variance; it will now just be referred to as HonorFit 60 or HF60.

We did our best to work around the established classes we just ask you to please respect the new schedule (see schedule below). With more moving parts we please ask you to just help your coaches out and re-rack weights, pick up trash and put anything you took out back in its place.

Q: “Can I do HF60 programming during another class?”

A: Yes! We will never hold you back from increasing your fitness level we just ask that you respect the class that’s going on and get with the coach on duty to minimize equipment conflicts. This is where the canopy can be utilized!

Q: “Can I do an HF30 if I usually go to HF60?”

A: Yes, this is a great solution if you don’t have time, coming back from a fitness hiatus, or just starting your fitness journey!

We know you have more questions….. get with one of your coaches and ask away!!

We want to thank the community of athletes (new and old) for letting us help you on your fitness journey.

Respectfully, HonorFit Staff

Skill

ON A 10:00 RUNNING CLOCK…
Skill Prep for Workout

Workout

WZA ONLINE QUALIFIER — Week 1
AMRAP x 16 MINUTES
40 Alt. DB Snatch 35/20
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up

RX+ 50/35

STRENGTH

EMOM  for 12 MINUTES

MIN 1 – 12 DBL DB Bicep Curls

MIN 2 – 6/6 DB Bulgarian Split Squats

RECOVERY WORKOUT

AMRAP x 12 MINUTES

8 Up Downs

12 Box Jumps 24/20

24 Alt. V-ups

*This recovery effort is to set-up for Friday’s Wodapalooza Qualifier Workout.

Pre-gameday, we want a good sweat, Quality Reps, open up the legs from yesterday

and walk away feeling great.

COOL DOWN STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling (1:00 each side)

2:00 T-Spine Rolling

STRENGTH

5-5-3-3-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

WORKOUT

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean 95/65

7 Front Squats 95/65

Workout

FOR TIME
1000m Row

Immediately into…

3 ROUNDS
10 Single DB Burpees 50/35
20 SA OH DB Lunge**
40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

AB FINISHER
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Strength

Every 2 mins for 12 mins (6 sets)
Perform 3 Push Jerks*

*Build to a heavy triple for the day

Workout

FOR TIME
15-12-9
Push Jerk 95/65
12-12-12
Cal Bike

immediately into…

6-9-12
Push Jerk 115/75
12-12-12
Cal Bike

RX+  135/95 and 155/105

COOL DOWN
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

HERO WORKOUT
“THE CHIEF”

5 SETS
AMRAP x 3 MINUTES
3 Power Cleans 135/95
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

Workout

EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump 24/20
MIN 3 – KB Farmer Carry 53/35 (25 feet=5 reps)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

FINISHER

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

STRENGTH

Back Squat

25 mins to find a new 1RM!

-Rest at Least 2:00 b/t Sets-

Workout

FOR TIME
30-20-10
Kettlebell Swing 53/35
Burpee

SKILL

ON a 10:00 RUNNING

CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

WORKOUT

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball 20/14

10 Ring Muscle-Ups

(To scale MU’s 2:1 Ring, Box or Bench Dips)