HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups
(Score is Weight)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers
(No Measure)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Extensions
HF30
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps
-Rest as Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold
HF30
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00
CFP, please join us for our annual “Robert Rosas” WOD in memory of Border Patrol Agent Robert Rosas. Please remember to hydrate the night prior as a portion of the workout is outside.
“Robert Rosas”
For Time:
-2.55 Mile Run
-51 Push-Ups
-51 Sit-Ups
-51 Kettlebell Swings
-51 Wallballs
-51 Double-Unders
HF30
PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
“PUENTES”
For Time
-7 Wall Walks
-503m Run with Partner*
-21 Burpee box Step-ups with Partner*
-503m Run with Partner*
-20 Kettlebell Swings
-503mRun with Partner*
-15 Over head Walking lunges (15 per Leg)
-503m Run With Partner*
*Partner for this work out will be a 53/35lb kettlebell.