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 […]

HF30 PUSH x PULL STRENGTH  4 SETS ON A 12:00 CLOCK 10 Slow Lateral Raises 10 Slow Bent Over Reverse Flys 10 Slow Forward Raises (Score is Weight) PUSH x […]

HF30 BODYWEIGHT PUMP  AMRAP x 7 MINUTES 10 Up-Down Over DB 20 Alt. DB Toe Taps 30 Crossbody Mountain Climbers (Score is Rounds + Reps) FULL-BODY SWEAT WORKOUT EMOM x […]

HF30 PUSH x PULL STRENGTH  5 SETS AMRAP x 1:30 MINUTES 1 DB Deadlift 2 DB Hang Power Cleans 3 DB Thrusters -Rest :30 b/t Sets- *Pick up where you […]

HF30 FULL-BODY STRENGTH  EMOM x 6 MINUTES MIN 1 – :50 Slow Alt. DB Floor Press MIN 2 – :50 Slow Plank to Pike -1:00 Rest- EMOM x 6 MINUTES […]

HF30 FULL-BODY STRENGTH  EMOM x 8 MINUTES MIN 1 – :50 DB Suitcase Step-Ups MIN 2 – :50 DB Close Grip Floor Press (Score is Weight) FULL-BODY SPRINT WORKOUT 5 […]

HF30 PUSH x PULL STRENGTH  4 SETS FOR MAX REPS 1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB […]

HF30 BODYWEIGHT PUMP  ON A 5:00 RUNNING CLOCK… 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold […]

HF30 PUSH x PULL STRENGTH  AMRAP x 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over […]

HF30 FULL-BODY STRENGTH  5 SETS ON A 13:00 CLOCK… 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo […]