Thursday 06/24/2021

HF30

PUSH x PULL STRENGTH 

EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press
MIN 2 – Max Super Slow* DB Bent Over Row

*Super Slow = Slow on the way down and up

(Score is Total Reps)

PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down*
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups

-Rest 2:00-

EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups

*Alternate arms each rep

(Score is Reps)

Monday 06/21/2021

HF30

FULL-BODY STRENGTH 

4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2

(Score is Rounds + Reps)

FINISHER
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

Friday 06/25/2021

HF30

FULL-BODY STRENGTH 

3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

FULL BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists

(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold

Friday 6/18/2021

HF30

FULL BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
6/6 Staggered Stance DB Deadlift
8 DB Bent Over Rows
10 Single or Double DB Strict Press*

*If single, hold across chest with both heads of DB in hands.

(Score is Weight)

FULL BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB

– Rest 1:00 –

EMOM x 5 MINUTES
:45 Cardio @ Hard Pace

-Rest 1:00-

AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB

(Score is Rounds + Reps)

FINISHER
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extension

Thursday 6/17/2021

HF30

PUSH x PULL STRENGTH 

3 SETS FOR MAX REPS
1:30 – Single DB Strict Press
1:30 – DB Plank Taps
1:30 – Renegade Rows*

-1:30 Rest b/t Sets-

*No Push-up.

(Score is Reps)

PUSH x PULL WORKOUT
5 SETS (:40 ON / :20 OFF)
MOVT 1 – DB Push Jerks
MOVT 2 – Double Unders
MOVT 3 – Jumping Air Squats

(Score is Reps)

Wednesday 06/16/2021

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups
MIN 3 – :45 Cardio Choice

-Rest 2:00-

AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations

*Set-Up with Feet on a 2″-6″.

(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups
MIN 2 – 20 Russian Twists

Monday 06/14/2021

HF30

FULL-BODY STRENGTH 

EMOM x 15 MINUTES
MIN 1 – :45 DB Thrusters
MIN 2 – :45 DB Up-Downs
MIN 3 – :45 Hollow Body Hold

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
10 Alt. DB Snatch
8 DB Thrusters
6 DB Burpees

-Rest 1:00-

AMRAP x 5 MINUTES
5 Alt. DB Snatch
4 DB Thrusters
3 DB Burpees

(Score is Rounds + Reps)

FINISHER
3 SETS
20 Deadbugs
20 Bird Dogs

Friday 06/11/2021

HF30

FULL-BODY SPRINT WORKOUT 

EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press
MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

Thursday 06/10/2021

HF30

PUSH x PULL STRENGTH 

5 SETS FOR MAX REPS
1:00 – DB Push Press
-:30 Rest-
1:00 – DB Pull Overs
-:30 Rest-

(Score is Reps)

PUSH x PULL WORKOUT
7 SETS
AMRAP x 2 MINUTES
5 Up-Downs
10 DB Push Press
20 Double Unders

-:30 Rest b/t Sets-

*Pick-up where you left off

(Score is Rounds + Reps)