Friday 09/24/2021

HF30

FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK…
8/8 Slow DB Supported Bent Over Row
8/8 Slow DB Single Arm Floor Press
16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time

(Score is Max Plank Time)

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

Wednesday 09/22/2021

HF30

BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

Tuesday 09/21/2021

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 3 MINUTES
Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES
Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

Monday 09/20/2021

HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice

(Score is Reps)

FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

Friday 09/17/2021

HF30

FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

Thursday 09/16/2021

HF30

PUSH x PULL STRENGTH 

EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*

*Hold DB across chest

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time

*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB

(Score is Weight)

Wednesday 09/15/2021

HF30

BODYWEIGHT PUMP 

EMOM x 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges

(No Measure)

FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

Monday 09/13/2021

HF30

FULL-BODY STRENGTH 

AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides

(Score is Weight)

FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval

(Score is Weight)

FINISHER
FOR QUALITY
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00