Wednesday 11/13/2019

HonorFit 60

STRENGTH

3 x 5

Thruster*

*Keep loading moderate

and reps TNG for all three

sets. Bar should start on

ground.

BENCHMARK WORKOUT

“JACKIE”

FOR TIME

1000m Row

50 Thrusters 45/35

30 Pull-ups

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling

SC 45

STRENGTH

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set.

Keep weight moderate.

**Pause for :02 above knee

then continue the lift.

WORKOUT

5 ROUNDS FOR TIME

7 Hang Power Clean 115/75

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

HonorFit 30

WORKOUT

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

-3:00 Rest-

AMRAP x 7 MINUTES

12 Sit-Ups

9 Wall Balls

7 Cal. Bike

 

 

 

 

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