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

 

 

 

 

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