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 Up-Downs
7 Push-Ups
7 DB Front Squats
(Score is Rounds + Reps)
-Rest 3:00 b/t Efforts-
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
EMOM x 5 MINUTES*
:25 Single DB Strict Press/ :25 OH Hold
Into…
EMOM x 5 MINUTES
:25 Single DB G2OH / :25 OH Hold
*No rest between EMOMs
(Score is Weight)
FULL-BODY SPRINT WORKOUT
E2MOM x 14 MINUTES
7 Up-Down DB Power Clean
7 DB Push Press
(No Measure)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
12 DBL DB Deadlift
12 DB Hang Power Clean
6 DB Push Press
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice
(Score is Weight)
HF30
BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Air Squats
*Alternate between both movements for a total of 8 mins
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
16 DB Seesaw Bent Over Row
10 DB Arnold Press
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
15 Single DB Push Press*
10 Single DB Alt Up-Downs**
*Hold DB across chest
**Alt hands on the floor
(Score is Weight)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
*Hold DB over chest
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
(No Measure)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists
HF30
FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters
– Rest 1:00 –
*Pick up where you left off each round
(Score is Rounds + Reps)
FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
(Score is Weight)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –
(Score is Reps)
HF30
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups
– Rest 1:00 –
AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up!
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch
(Score is Weight)