Friday 04/16/2021

HF30

FULL-BODY STRENGTH 

EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

(No Measure)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

Wednesday 04/14/2021

HF30

BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges

(Score is Rounds + Reps)

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

Monday 04/12/2021

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers

(No Measure)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

Friday 04/09/2021

HF30

FULL-BODY STRENGTH 

DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t sets

Thursday 04/08/2021

HF30

PUSH x PULL STRENGTH 

3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**

*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch

(Score is Each Set for Time)

Wednesday 04/07/2021

HF30

BODYWEIGHT PUMP 

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

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

Tuesday 04/06/2021

HF30

PUSH x PULL STRENGTH 

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

Monday 04/05/2021

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

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