HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
-Rest 1:00-
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB
(Score is Rounds + Reps)
HF30
FULL-BODY STRENGTH
EMOM x 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides
*Option to hold Single DB or Unweighted
(Score is Weight)
FULL BODY WORKOUT
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time
-No Rest b/t Sets-
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
8 DB Manmakers
24 Alt V-Ups
-Rest As Needed b/t Sets-
(Score is Weight)
FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 -Single DB Push Press
1:00 – Single DB Sumo Deadlift High Pull
1:00 – Box Step-Ups
1:00 – Mountain Climbers
1:00 – Single DB Bicep Curl
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists
HF30
PUSH x PULL STRENGTH
4 SETS
AMRAP x 3 MINUTES
12 DB Goblet Squats
12 Single DB G2OH
-Rest 1:00 b/t Sets-
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches
30 Double Unders
Max Plank Hold in remaining time
-No Additional Rest b/t Sets-
(Score is Weight)
HF30
BODYWEIGHT PUMP
6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks)
MOVT 2 – Max Lunges
(Score is Reps)
FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time
(No Measure)
FINISHER
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers
*Break up in any order or in any combination in sets/reps.
HF30
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 Plank
(Score is Weight)
PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES
1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
HF30
FULL-BODY STRENGTH
4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt Cossack Squats
-12:00 Time Cap-
(Score is Weight)
FULL BODY WORKOUT
3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
(Score is Reps)
FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
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)
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 Extension