🇺🇸 9/11 Memorial WOD 🇺🇸 -900 Meter Run -11 T2B -11 Deadlift @ BW -11 Strict Pull Ups -11 DL @ BW -11 Kettlebell Swings  53/35 -11 DL @ BW […]

HF30 PUSH x PULL STRENGTH  5 SETS ON A 15:00 CLOCK… 16 DB March 10 DB Power Clean (Score is Weight) PUSH x PULL WORKOUT EMOM x 15 MINUTES MIN […]

HF30 BODYWEIGHT PUMP  DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)* MOVT 1 – Alt Reverse Lunges MOVT 2 – V-Ups *Alternate between both movements for 1 set. (Score […]

HF30 PUSH x PULL STRENGTH  4 SETS ON A 12:00 CLOCK… 10 DB Romanian Deadlift 8 DB Hang Power Cleans 6 DB Deficit Push-Ups (Score is Weight) PUSH x PULL […]

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HF30 FULL-BODY STRENGTH  5 SETS ON A 10:00 CLOCK… 8 Single DB Russian Swing 4/4 Single Arm DB Up-Down* -Rest as Needed b/t Sets- *Perform all 4 on one side […]

HF30 PUSH x PULL STRENGTH  3 SETS FOR MAX REPS* :30 Single DB Strict Press / :30 OH Hold :30 Single DB High Pull / :30 Single DB RDL 1:00 […]

HF30 BODYWEIGHT PUMP  EMOM x 6 MINUTES MIN 1 – :50 Jumping Lunges MIN 2 – :50 Up-Down + Mountain Climbers (Score is Jumping Lunges) FULL-BODY SWEAT WORKOUT EMOM x […]

HF30 PUSH x PULL STRENGTH  4 SETS ON A 12:00 CLOCK… 10/10 Single DB Suitcase Deadlift 8/8 Single Arm DB Strict Press -Rest as Needed b/t sets- (Score is Weight) […]

HF30 FULL-BODY STRENGTH  E2MOM x 10 MINUTES 16 Pike Shoulder Taps 10 Single DB Goblet Squats (Score is Weight) BASELINE WORKOUT “NCGO BASELINE I” I. AMRAP x 10 MINUTES 7 […]