Wednesday 12/11/19

HonorFit 60

Strength

ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

BENCHMARK WORKOUT
“STRAIGHT 100.”

FOR TIME
25 Cal Row
20 Wall Balls 20/14
20 Box Jumps 24/20
25 Cal Row
30 Wall Balls 
30 Box Jumps 
25 Cal Row
50 Wall Balls 
50 Box Jumps 
25 Cal Row

OPTIONAL FINISHER
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)

SC 45

Strength

EVERY 1:15 x 7 SETS*
4 Back Squats

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups

HonorFit 30

Workout

TRIPLE AMRAP
AMRAP x 4 MINUTES
24 Double-Unders (2:1 singles)
12 Push-Ups

-Rest 2:00-

AMRAP x 3 MINUTES
20 Double-Unders (2:1 singles)
8 Push-Ups

-Rest 2:00-

AMRAP x 2 MINUTES
16 Double-Unders (2:1 singles)
4 Push-Ups

OPTIONAL FINISHER
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups

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