HF30
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*
*1 Rep = Lunge (R) + Lunge (L) + Thruster
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups
MIN 2 – :45 Max DB High Pulls
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull
(Score is Total Reps)
The gym will be closed Monday, 07/05/2021 in observance of the holiday. Stay active and stay safe!
Join us tomorrow to honor ICSO Deputy Anthony Redondo, who was killed in the line of duty on Saturday, June 26, 2021. Deputy Officer Redondo was responding to a call in his assigned patrol car when he collided with another vehicle. Redondo succumbed to his wounds.
“Freckles”
4 Rounds
623m Row
9 – Power Cleans
11 – Burpees Over Bar
6 – Deadlifts
26 – Box Jumps
OR
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets-
(No Measure)
FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
HF30
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)
-Rest :30 b/t Sets-
*Slow on the way up and the way down
(Score is Load)
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
(Score is Rounds + Reps)
HF30
BODYWEIGHT PUMP
EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers
(Score is Reps)
FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps
(Score is Each Set for Time)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Sit-ups
8 Up-Downs
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
PUSH x PULL WORKOUT
ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time
(Score is Reps)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
10 DB Sumo Deadlifts
10 DB Goblet Squats
6/6 SA DB Strict Press
-Rest as Needed b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:00 – Single DB Thrusters
1:00 – DB Push Press
1:00 – Step-Ups (No Weight)
1:00 – Sumo Deadlift High Pull
1:00 – Cardio Choice
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*
*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press
(Score is Weight)
FULL BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold
HF30
PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press
MIN 2 – Max Super Slow* DB Bent Over Row
*Super Slow = Slow on the way down and up
(Score is Total Reps)
PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down*
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
-Rest 2:00-
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 on/:20 off)
Single DB Bicep Curls