HonorFit 60

Strength

Every 2 mins for 12 mins:

perform 5 Back squats

*Warmup to 60-70% of 1 rep max back squat then stay at that weight for all 6 sets.

Workout 

FOR TIME
1000m Row
100 Double Unders 
750m Row
75 Double Unders 
500m Row
50 Double Unders 

(2:1 singles)

SC 45

Strength

EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

Workout

BENCHMARK WORKOUT
“FRAN”

FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

-12:00 Hard Cap-

HonorFit 30

Workout

EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups