HF30
FULL-BODY STRENGTH
AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R)
10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead
12 Alt Single DB Lunges
Plank until next interval
(Score is Weight)
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 2:00
-Rest 1:00-
Max Time in Any Style Plank for 2:00
🇺🇸 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
-11 Wallballs 20/14
-11 DL @ BW
-11 Burpees
-2001 Meter Row
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 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold
(Score is Weight)
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 is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
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 WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time
(Score is Weight)
We will be closed in observance of the holiday. Try to stay active and be safe!
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 before switching hands
(Score is Weight)
BASELINE WORKOUT
“NCGO BASELINE III”
3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters
-Rest 2:00 b/t Sets-
*Pick up where you left off Each Set
(Score is Rounds + Reps)
FINISHER
3 SETS
15 Hollow Rocks
15 Supermans
-Rest as needed b/t sets-
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 Plank
*No rest between sets
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 4 SETS
1:00 Cardio Choice
10 DB Renegade Row
-Rest Remaining Time b/t Sets-
(Score is Weight)
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 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest
(Score is Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext
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)
BASELINE WORKOUT
“NCGO BASELINE II”
4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press
-Rest 1:00 b/t Sets-
(Score is Reps)