Wednesday 1/22/20

HonorFit 60

BENCHMARK WORKOUT

“BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat

(Score is Weight)

-Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t

Efforts

**Last Seen 9/27/19

(Score is Calories)

SC 45

STRENGTH

EMOM x 6 MINUTES

1 High Hang Power Clean +

1 Hang Power Clean +

1 Front Squat

*Keep loading moderate.

WORKOUT

4 ROUNDS FOR TIME

5 Hang Power Cleans 95/65

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans 135/95

7 Pull-ups

100m Run

(Score is Time)

HonorFit 30

WORKOUT

AMRAP x 12 MINUTES

8 DBL DB Snatch

16 DB Suitcase Alt. Reverse Lunges

24 Double-Unders or 48 Singles

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

10 Clam Shells/Side

20 Slow Arm Haulers

:30 Hollow Hold

 

 

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