HF30 WORKOUT
3 SETS
AMRAP x 4 MINUTES
15 Single Arm DB Push Press (L)
15 Single Arm DB Push Press (R)
10 Single Arm DB Up-Down (L)
10 Single Arm DB Up-Down (R)
Max Single DB Lunges in Remaining Time*
-Rest 1:00 b/t Sets-
(Score is Reps)
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
HF30 WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Front Squat*
MIN 2 – :50 Max DB Slides
MIN 3 – :50 Max Burpees Over DB
*Hold DB Across Chest.
(Score is Reps)
The gym will be closed this Monday, 05/25/20 in observance of the holiday. Have a wonderful holiday weekend and stay active and safe!
Also, starting Tuesday, 05/26/20, we will resume normal closing hours and close at 6:00 p.m.
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)
HF30 WORKOUT
5 SETS FOR MAX REPS
1:15 – Max Single DB Thruster*
1:15 – Max Single DB Alt. Snatch
*Hold Single DB Across Chest
-1:00 Rest b/t Sets-
(Score is Reps)
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.
HF30 WORKOUT
AMRAP x 12 MINUTES
20 Lunges
10 Hand Release Push-ups
8 DB Hang Squat Cleans
(Score is Rounds + Reps)
Into…
EMOM x 4 MINUTES
15 DB Bent Over Rows
(Score is Rounds + Reps)
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-
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