HonorFit 60

STRENGTH

ON A 15:00 RUNNING

CLOCK…

3 reps of 3 second Tempo Bench Press

Build to a Heavy Set of 3 Reps

(3 seconds on the way down)

WORKOUT

“TRIPLE AMRAP”

AMRAP x 7 MINUTES

7 DBL DB Ground to OH 25/15

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH 25/15

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH 25/15

3 DBL DB Up-Down

6 Push-up

RX+ 35/25

Strength and Conditioning 45

STRENGTH

3 SETS

7/7 DB Snatch

7/7 DB OH Lunge

-Rest 1:30 b/t Sets-

WORKOUT

AMRAP x 14 MINUTES

10-9-8-7-6-5-4-3-2-1*

Strict Pull-ups

Push-ups

*100m Run after each full set.

HonorFit 30

WORKOUT

FOR TIME

50-40-30-20-10

Russian KBS

Sit-Ups

Jump Rope

-14:00 Time Cap-