Wednesday 1/29/20

HonorFit 60

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand

Release Push-Ups

*Athletes can choose which rep scheme they follow in

the bodyweight movements.

Power Snatch starts light then can build every round or every other round.

Score is final weight and reps you and your coach chose for T2B’s and HRPU’s

Example: Rx John 135/9/12

FINISHER

3 SETS

12 Barbell Bent Over Rows

(Moderate)

1:00 Hollow Flutter Kicks

SC 45

STRENGTH

EMOM x 6 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)

MIN 2 – 10-15 SA DB Bench Press (L)

WORKOUT

I. AMRAP x 6 MINUTES

Max Cal Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

HonorFit 30

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Deadlifts

4 DB Strict Press

2 Devil’s Press

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

FINISHER

2-3 SETS

10 Hammer Curls

20 Weighted Russian Twists

10 Skull Crushers

 

 

 

 

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