HonorFit 60
SKILL
EMOM x 6 MINUTES
MIN 1 – 5-7 False Grip Tempo Ring Row
MIN 2 – 10/8 Cal Bike
*Focus should be on
maintaining the False Grip
the entire pull.
WORKOUT
AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*
*Athletes have the choice
for the strict pull…
2 Muscle-Ups
7 Strict Pull-Ups
10 Strict Ring Rows
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies
STRENGTH & CONDITIONING 45
STRENGTH
3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets-
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerk (115/75)
HonorFit 30
WORKOUT
EMOM X 16 MINUTES
MIN 1 – 15 KB Sumo Deadlift
MIN 2 – :45 Max Jump Rope
MIN 3 – 15 KB Russian KBS
MIN 4 – :45 Max Jumping Air Squats
