Friday 9/6/19

HonorFit 60

STRENGTH

5-5-5-5-5

Bench Press

-Rest 1:30 b/t Sets-

Wodapalooza Online Qualifier Week 3

21-15-9

Thruster 95/65

Cal Row

Burpee Over the Rower

-16 Min Time Cap-

Strength & Conditioning 45

STRENGTH

ON A 15:00 RUNNING CLOCK…

Front Squat

1×10, 1×8, 1×6, 1×4

-Rest 1:30 b/t Sets-

WORKOUT

3 ROUNDS FOR TIME

200m Row

20 KB Goblet Squat (35/26)

60 Double Unders (2:1 Singles)

HonorFit 30

WORKOUT

3 ROUNDS FOR TIME

100m Run

15/12 Cal. Row

15 Sit-Ups

15 Box Step-ups

-15:00 Hard Cap-

Honorfit Hours

 

Thursday 9/5/19

HonorFit 60

SKILL

EMOM x 6 MINUTES

MIN 1 – 5-7 False Grip Tempo Ring Row

MIN 2 – 10/8 Cal Bike

*Focus should be on

maintaining the False Grip

the entire pull.

WORKOUT

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice

for the strict pull…

2 Muscle-Ups

7 Strict Pull-Ups

10 Strict Ring Rows

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies

 

STRENGTH & CONDITIONING 45

STRENGTH

3 SETS

6 Strict Press

4 Push Press

2 Push Jerk

-Rest 1:30 b/t Sets-

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 20 Sit-ups

MIN 3 – 10 Push Jerk (115/75)

HonorFit 30

WORKOUT

EMOM X 16 MINUTES

MIN 1 – 15  KB Sumo Deadlift

MIN 2 – :45 Max Jump Rope

MIN 3 – 15 KB Russian KBS

MIN 4 – :45 Max Jumping Air Squats

Honorfit Hours

 

 

Wednesday 9/4/19

HonorFit 60

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Power or Squat, Athlete

Choice

BENCHMARK WORKOUT

GRACE

FOR TIME

30 Clean & Jerks

135/95

Strength & Conditioning 45

STRENGTH

EVERY 4:00 FOR 3 SETS

1:00 Push-Up Plank

15 DB Bent Over Row

10 Strict Pull-ups

WORKOUT

FOR TIME

400m Row into…

5 ROUNDS

10 Up-Downs

10 DB Power Cleans 40/30

into…

400m Row

HonorFit 30

WORKOUT

FOR TIME

3-6-9-12-15-18-21

Slam Ball

Ring Row

Push-Up

*12:00 Hard Cap

Honorfit Hours

 

 

Tuesday 8/3/2019

HonorFit 60
WORKOUT
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Lunges 50/35
500m Row
400m Run
40 Double Unders
20 Single DB Lunges 50/35
-24:00 Time Cap-
OPTIONAL FINISHER
3 SETS
10/10 Single DB Bent Over Row
10 Strict Hanging Knee Raise
30 Glute Bridge-Ups
 
 
 
 
 
Strength and Conditioning 45
STRENGTH
ON A 15:00 RUNNING CLOCK…
Back Squat
1×10, 1×8, 1×6, 1×4
-Rest 1:30 b/t Sets-
WORKOUT
AMRAP x 9 MINUTES
2-4-6-8-10…and so on
Hang DB Clean and Jerk 35/25
Box Jumps 24/20
 
 
 
 
 
 
 
 
HonorFit 30
WORKOUT
AMRAP X 10 MINUTES
10 DB Hang Power Cleans
10 Alt. DB Suitcase Lunges
10/8 Cal. Bike
OPTIONAL FINISHER
2 SETS
2:00 Quad Smash w/barbell
or foam roller*
25 Hollow Rocks
*1:00 on each quad
Honorfit Hours

 

Thursday 8/29/19

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any

major compromise in mechanics!

WORKOUT

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift

185/135*

*Every round add (2) More DL.

3-5-7-9-11 and so on…until

the end of the AMRAP.

Score is the round you completed plus any reps

FINISHER

NOT FOR TIME

3 rounds

10 Strict Pull-ups

12 empty Barbell Curls

 

Tuesday 8/27/19

Skill

EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip

Workout

EVERY 3:00 FOR 15 MINUTES
Run 150m
30 Double Unders
15 Handstand Push-ups 

COOL DOWN
FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

Monday 8/26/19

Strength

EMOM X 14 MINUTES
MIN 1 – 7 Tempo Strict Press (1 second at top, 3 sec descent)
MIN 2 – 14 DB Suitcase Reverse Lunge (Moderate)

*Increase weight each Set.

Workout
AMRAP x 3 MINUTES*
6 Wall Balls 20/14
5 Box Jumps 24/20
4 Burpees

-1:00 Rest-

Repeat!

-1:00 Rest-

Repeat!

-1:00 Rest-

Repeat!

Finisher 

Tabata Abs 

(athletes choice)

*Special Announcement*

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

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Honorfit Hours