Friday 01/14/2022

HF30

FULL-BODY STRENGTH 

E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks

(Score is Weight)

FULL-BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk

-Rest 1:00-

AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 “”No Row”” DB Manmakers

-Rest 1:00-

AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 DB Swings

(Score is Rounds + Reps)

FINISHER
3 SETS
20 DB Russian Twists
20 DB Plank Taps

-Rest as needed b/t sets-

Thursday 01/13/2022

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK…
12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row
12 Shoulder Taps

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Alt Reverse DB Suitcase Lunges
MIN 2 – :45 Max Renegade Row
MIN 3 – :45 Max DB G2OH
MIN 4 – :45 Crossbody Mountain Climbers

(Score is Weight)

Wednesday 0/12/2022

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans
2:00 – Burpees
3:00 – Cardio Choice*

*Increase Cardio Pace Every Minute…
Min 1 – EZ
Min 2 – Moderate
Min 3 – Hard

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

Tuesday 01/11/2022

HF30

PUSH x PULL STRENGTH 

EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*

*1 Rep = Lunge (R) + Lunge (L) + Thruster

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups
MIN 2 – :45 Max DB High Pulls

Into…

EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull

(Score is Total Reps)

Monday 01/10/2022

HF30

FULL-BODY STRENGTH 

4 SETS FOR MAX REPS
1:00 – Single DB Russian Swing
1:00 – Slow Deadbugs
1:00 – Up-Downs

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises

Friday 01/07/2022

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
10 DB Manmakers
20 Tuck-Ups

-Rest as Needed b/t Sets-

(No Measure)

FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

Thursday 01/06/2022

HF30

PUSH x PULL STRENGTH 

4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)

-Rest :30 b/t Sets-

*Slow on the way up and the way down

(Score is Load)

PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats

-Rest 1:00-

AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press

(Score is Rounds + Reps)

Wednesday 01/05/2022

HF30

BODYWEIGHT PUMP 

EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers

(Score is Reps)

FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps

(Score is Each Set for Time)

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

(No Measure)

Tuesday 01/04/2022

HF30

PUSH x PULL STRENGTH 

5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Sit-ups
8 Up-Downs

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

PUSH x PULL WORKOUT
ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time

(Score is Reps)

Monday 01/03/2022

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK
10 DB Sumo Deadlifts
10 DB Goblet Squats
6/6 SA DB Strict Press

-Rest as Needed b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:00 – Single DB Thrusters
1:00 – DB Push Press
1:00 – Step-Ups (No Weight)
1:00 – Sumo Deadlift High Pull
1:00 – Cardio Choice

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold