Thursday 12/12/19

HonorFit 60

STRENGTH

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

WORKOUT

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 Burpee Over Bar + 5 Deadlift 185/135

RX+ 7 Burpees, 275/185

COOL DOWN

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

SC 45

STRENGTH/ SKILL

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups

MIN 2 – 5 DBL KB Cleans

WORKOUT

 

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!

HonorFit 30

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 14 MINUTES

200m Run*

40 DB Hang Power Cleans**

60 Alt. Jumping Lunges

*Partners run together. For

the other movements, P1

works while P2 rests.

The DB HPC & Lunges can be

broken up in any way….does

not need to be completed in order.

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