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)
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-
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
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
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)
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
HF30
PUSH x PULL STRENGTH
EVERY 2:30 x 6 SETS
10 Slow Diamond Push-ups
12 Bent Over Rows
14 DB Slides
(Score is Weight)
PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:30 – Alt. DB Hang Clean to Press
1:30 – Alt. V-ups
– Rest 1:00 b/t Sets-
(Score is Reps)
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
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)
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)