HF30
BODYWEIGHT PUMP
5 SETS (:40 ON / :20 OFF)
MVMT 1 – Glute Bridge Hold
MVMT 2 – Jumping Lunges
(Score is Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Crossbody Mountain Climbers
MIN 2 – :50 DB Seesaw Bent Over Row
MIN 3 – :50 DBL DB Ground to Overhead
MIN 4 – :50 “”Speed”” Squats
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
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
EMOM x 12 MINUTES
MIN 1 – :45 Alt. DB Power Cleans
MIN 2 – :45 Alt. Sit-Thru
MIN 3 – :45 DB Romanian DL
(Score is Reps)
FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:30 – Mt. Climber + Jump Over DBs*
1:30 – Alt. DB Hang Squat Clean
1:30 – Sumo Deadlifts
-1:30 Rest b/t Sets-
1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
(Score is Reps)
FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold
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 Rotation
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
“Jules”
For Time:
Buy In: 100 Double Unders (150 Singles)
5 Rounds:
31 Kettlebell Swings 53/35
20 Goblet Squats 53/35
16 Kettlebell Sit-ups 53/35
Cash Out: 100 Double Unders (150 Singles)
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)
The gym will be closed this Monday, 05/31/21 in observance of the holiday. Have a wonderful holiday weekend and stay active and safe!
Murph
1 Mile Run
100 Pull-ups
200 Pushups
300 Air Squats
1 Mile Run
Rx 20/14 weighted Vest Or service body armor
Rx+ 20/14 weighted Vest and unpartitioned reps
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
HF30
Half “Murph”
1/2 Mile Run
50 Pull-ups
100 Pushups
150 Air Squats
1/2 Mile Run
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)