HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK
1:00 Plank Hold
15 DBL DB Hammer Curls
15 Box or Chair Dips
(Score is Weight)
PUSH x PULL WORKOUT
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice
Into…
AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups
Into…
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice
(Score is Rounds + Reps)
HF30
FULL-BODY STRENGTH
3 SETS FOR QUALITY REPS
1:00 – Alt. Sit-Thrus
1:00 – Alt. V-ups
-1:00 Rest b/t Sets-
(Score is Reps)
FULL-BODY SPRINT WORKOUT
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – DB Push Press
TABATA 2 – DB Reverse Lunges
TABATA 3 – Hollow Body Flutter Kicks
-1:00 Rest b/t Tabatas-
(Score is Reps)
FINISHER
1 SETS
1:15 Tall Plank Hold
-:15 Rest-
1:15 Side Plank (R)
-:15 Rest-
1:15 Side Plank (L)
-:15 Rest-
1:15 Plank Rotations
HF30
PUSH x PULL STRENGTH
5 SETS ON A 12:00 CLOCK
10 DBL DB Snatch (:01 Pause Overhead)
15 Push-ups (:01 Pause at Top)
(Score is Each Set for Time)
PUSH x PULL WORKOUT
EVERY 2:30 FOR 6 SETS
20 Alt. DB Hang Snatch
15 DB Goblet Squats
(Score is Each Set for Time)
HF30
BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – :50 Plank Hold
MIN 2 – :50 Up-Downs
(Score is Reps)
FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 – Burpees Over DB
1:30 – DB Slides
1:30 – Single DB Up-Down + Overhead*
-1:30 Rest b/t Sets-
*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.
(Score is Reps)
FINISHER
3 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest
HF30
PUSH x PULL STRENGTH
5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)
(Score is Rounds + Reps)
HF30
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 – Seesaw Bent Over Rows
1:00 – DB Suitcase Calf Raises
1:00 – Superman Hold
-1:00 Rest b/t Sets-
(Score is Reps)
FULL-BODY WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Double Unders
(Score is Each Set for Time)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps
HF30
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold
(Score is Reps)
FULL-BODY SPRINT WORKOUT
AMRAP x 7 MINUTES
10 DB Facing Up-Downs
10 Tuck Jumps
10 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 6 MINUTES
8 DB Facing Up-Downs
8 Tuck Jumps
8 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 5 MINUTES
6 DB Facing Up-Downs
6 Tuck Jumps
6 Weighted Sit-Ups
(Score is Rounds + Reps)
FINISHER
AMRAP x 5 MINUTES
:30 Hollow Hold
10 Glute Bridges
10 Tuck-ups
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 PULL WORKOUT
EVERY 3:00 x 6 SETS
10/10 SA Bent Over Rows
8/8 SA Push Press
6/6 SA DB Deficit Push-ups
(Score is Each Set for Time)
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 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch
(Score is Rounds + Reps)
FINISHER
2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists
-1:00 Rest b/t Sets
