Tuesday 10/29/2019

HonorFit 60

STRENGTH

ON A 12:00 RUNNING

CLOCK…

Build to heaviest set of the following complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the

ground and be power

cleaned to the shoulders.

WORKOUT

AMRAP x 4 MINUTES

4 Jerks 115/75

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks 95/65

3 Lateral Burpee Over Bar

Rx + 155/105, 135/95

FINISHER NOT FOR TIME

1 Mile Run or 4 Towers

SC 45

STRENGTH

EMOM x 8 MINUTES

MIN 1 – 5 Bench Press*

MIN 2 – :45 Plank Hold

*Start light and finish last

set at workout weight.

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

150 Bench Press (135/95)*

*Split the work evenly with

your partner. Every time you

break complete 5 Burpees.

Resting Partner can go right

to work on the bar.

-15:00 Time Cap-

HonorFit 30

WORKOUT

AMRAP x 14 MINUTES

6-12-18-24-30……..

Plate Ground to Overhead

Overhead Plate Reverse Lunges

Alt. V-Ups

OPTIONAL FINISHER

FOR RECOVERY

3:00-5:00 of Group Mobility..

Quad Smash

Lat Stretch

T-Spine Stretch

Monday 10/28/19

HonorFit 60

Strength

Every 2 mins for 12 mins:

perform 5 Back squats

*Warmup to 60-70% of 1 rep max back squat then stay at that weight for all 6 sets.

Workout 

FOR TIME
1000m Row
100 Double Unders 
750m Row
75 Double Unders 
500m Row
50 Double Unders 

(2:1 singles)

SC 45

Strength

EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

Workout

BENCHMARK WORKOUT
“FRAN”

FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

-12:00 Hard Cap-

HonorFit 30

Workout

EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups

Friday 10/25/19

HonorFit 60

Workout

“OPEN 20.3”
21-15-9
Deadlift 225/155
Handstand Push-ups

Into…

21-15-9
Deadlift 315/205
50’ HS Walk After Every Set

-9:00 Hard Cap-

 Scaled Workout

21-15-9

Hand Release Pushups

Deadlifts 135/95

into…

21-15-9

Deadlift 185/135

50’ Bearcrawl

SC 45

Open Workout 20.3

HonorFit 30

WORKOUT

AMRAP x 10 MINUTES*

10 Wall Balls

10 KB Sumo DL High Pull

*Every 2:00 including 3-2-1 go, perform…

40 Alt. Mountain Climbers

OPTIONAL FINISHER

2-3 SETS

5 Jefferson Curls

20 Alt. Plank Wall Ball Rolls

15 KB Good Mornings

Thursday 10/24/19

HonorFit 60

WORKOUT

3 SETS FOR QUALITY

750m Row

50 Double Unders

25 Box Step Overs 24/20

25 Slam Balls 30/20

10 DB Devil’s Press 35/25

10 Strict Ring Rows

-1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Group Mobility

SC 45

Strength/Skill

EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.

Workout

“QUANTUM LEAP”

FOR TIME
10 Deadlifts 185/135
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts 155/105
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts 115/75
40 Jumping Lunges
50/40 Cal Bike

-16:00 Hard Cap-

 

HonorFit 30

WORKOUT

5 SETS

:30 Max Cal. Bike

-:15 Rest-

:30 Alternating Lunges

-:15 Rest-

:30 Max Russian KBS

-:15 Rest-

:30 Hollow Hold

-:15 Rest-

Wednesday 10/23/19

HonorFit 60

Strength/Skill

EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Handstand

progression*
MIN 3 – :45 Hollow Hold

*wall-walk, handstand walk, HSPU, handstand hold etc.

Workout

AMRAP x 7 MINUTES
7 Deadlift 75/55
3 Strict Press
7 Back-Rack Thrusters

SC 45

Strength

EVERY :45 FOR 10 SETS
3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

4 SETS
15 Box Jumps 24/20
12 Push Press 115/75
9 Toe 2 Bar

-1:30 Rest b/t Sets-

HonorFit 30

Workout

EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders (30 Single Unders)

OPTIONAL FINISHER
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists

Tuesday 10/22/19

HonorFit 60

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH 45/35

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share

the work…P1 works while P2

rests. For the “Synchro”

movements, both athletes

work at the same time.

-35:00 Time Cap-

COOLDOWN

200m Nasal Breathing walk

SC45

 

STRENGTH

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every

other round. Keep weight

moderate-heavy.

WORKOUT

10 ROUNDS FOR TIME

10 Thrusters 75/55

10 Push-ups

-15:00 Time Cap-

HonorFit 30

WORKOUT

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups

Monday 10/21/19

HonorFit 60

Strength

ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

FOR TIME
200m Run
15 Hang Power Snatch 95/65
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-14:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY

2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine

SC 45

Strength

10-10-10-10
Bench Press*

*Sets must be unbroken.

Workout

AMRAP x 9 MINUTES
8 Strict Ring Rows
8 DB Ground to OH 35/25
100m Run

HonorFit 30

Workout

EMOM x 15 MINUTES
MIN 1 – 16/14 Cal. Row
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch

Friday 10/18/19

HonorFit 60

Open Workout 20.2

20 Min AMRAP

4 Dumbbell Thrusters 50/35

6 Toes to Bar

24 Double-Unders

SC45

Open Workout 20.2

HonorFit 30

Workout

PARTNER WORKOUT*
IN TEAMS OF 2…

FOR TIME
3000m Row**

*While partner 1 rows, partner 2 holds a plank
**Switch Every 250m

Plank Hold Options…
Forearm
Top of Push-Up
Side
Side Star
Weighted

-14:00 Hard Cap-

Thursday 10/17/19

HonorFit 60

PARTNER RECOVERY

WORKOUT

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row for Cals

P2 – 5 DB Muscle Cleans  +

10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Bike for Cals

P2 – 5 Push-ups + 10

Sit-ups + 20 Jumping Lunges

*In both AMRAPs, P2 is the

pace-setter. P2 completes a

full round of the work while

P1 is on the bike or rower.

Once P2 finishes a full

round, athletes switch.

Score is the total number of

calories.

COOL DOWN

FOR RECOVERY

3:00 Banded Hamstring Stretch

3:00 Calf Release on KB

*Perform 1:30 on each side

of the body.

SC 45

STRENGTH

6-6-6-6-6

Tempo Bench Press (3 sec. descent)

WORKOUT

EVERY 2:00 FOR 5 SETS

12/10 Cal Bike

MAX Devil’s Press 35/25

in remainder of time

HonorFit 30

WORKOUT

ON A 5:00 RUNNING CLOCK…

50/40 Cal. Bike*

then…

AMRAP x 10 MINUTES

10 DB Deadlifts

10 Box Jump Overs

10 V-Ups/Tuck-Ups

10 Box Dips

*If athlete finishes under the

5:00 Cap, rest until minute

5:00. All athletes start the

AMRAP at the same time.

OPTIONAL FINISHER

2 SETS

30 Hollow Flutter Kicks

1:00 Plank

 

 

 

 

Wednesday 10/16/19

HonorFit 60

STRENGTH

5×3

Power Snatch*

*No misses and perfect mechanics. This is not 3RM.

WORKOUT

3 Rounds For Time:

50 Airsquats

Tower Run

20 Box Jumps 24/20

-20 min. Cap-

SC 45

STRENGTH

EVERY 2:00 FOR 4 SETS

5 Strict Pull-ups

15 Supinated Bent Over

Row*

*Keep weight moderate.

WORKOUT

FOR TIME

200m Farmer Carry 53/35

into…

7 ROUNDS

5 Pull-ups

10 Sit-ups

15 Air Squats

into…

200m Farmer Carry

HonorFit 30

WORKOUT

6 ROUNDS FOR TIME

:15 Assault Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS FOR TIME

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS FOR TIME

:40 Max Burpees

:20 rest