Wednesday 05/27/2020

HF30 WORKOUT 

ON A 10:00 RUNNING CLOCK…
2:00 Cardio Choice
2:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…
1:00 Cardio Choice
1:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.
**Everytime you break, complete 2 Wall Walks.

(No Measure)

FINISHER 
3 SETS
20 Single DB Curls
20 Single DB Behind Head Extensions
20 Hollow Rocks

-Rest as Needed b/t sets

Friday 05/22/2020

Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

Rx  20/14 weighted Vest Or service body armor

Rx+  20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

HF30 WORKOUT 
FULL-BODY SPRINT!!

EMOM x 5 MINUTES
:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Renegade Row*

*No push-up

(Score is Reps)

FINISHER
AMRAP x 5 MINUTES
2,4,6,and so on…
Glute Bridges
Alt. V-ups

(Score is Reps)

Wednesday 05/20/2020

HF30 WORKOUT

FULL-BODY SWEAT
AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks

*Pickup where you left off in each AMRAP.

(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Curls**
MOVT 2 – Crossbody Mountain Climbers

*Both movements are 1 Set.
**Hold DB by both heads and curl from waist.

Monday 05/18/2020

HF30 WORKOUT 

ON A 3:00 RUNNING CLOCK…
Max DB Devils Press

(Score is Reps)

-1:00 Rest-

EMOM x 12 MINUTES
MIN 1 – Max Double Unders
MIN 2 – 20 Up-Downs
MIN 3 – 20 Alt. V-ups

(No Measure)

-1:00 Rest-

ON A 3:00 RUNNING CLOCK…
Max DB Devils Press

(Score is Reps)

FINISHER
3 SETS
:30 Plank
:30 Side Plank (R)
:30 Side Plank (L)
:30 Plank

-1:00 Rest b/t Sets-

Friday, 05/15/2020

HF30 WORKOUT 
Full Body Sprint!!

5 SETS (:45 ON / :15 OFF)
Max Double Unders*

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)
Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)
Max Up-Down + Tuck Jump

(Score is Reps)

FINISHER
3 SETS FOR QUALITY
20 Heel Taps Over DB
20 Alt. V-Ups
20 Hollow Rocks