HF30 WORKOUT
FULL BODY SWEAT!!
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-
“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.
HF30 WORKOUT
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups
-2:00 Rest-
AMRAP x 8 MINUTES
10 DB Devils Press
20 Tuck-ups
(Score is Reps + Rounds)
FINISHER
EMOM x 5 MINUTES
10 Single DB Bicep Curls + 10 Single DB Overhead Tricep Extensions
HF30 WORKOUT
FULL BODY SPRINT!!
5 SETS
AMRAP x 3 MINUTES
1 DB Up-Down
2 DB Suitcase Lunge
1 DB Up-Down
2 DB Suitcase Lunge
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists
HF30 WORKOUT
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into…
2:00 Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
(Score is Rounds + Reps)
HF30 WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice
(No Measure)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls
HF30 WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
-Rest 2:00-
AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides
*Hold DB across chest.
(Score is Rounds + Reps)
HF30 WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice
Immediately into…
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back
(Score is Rounds + Reps)
FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Plank
Immediately into…
2:00 of Max Reps of Sit-Ups
HF30 WORKOUT
HAPPY FRIDAY FULL-BODY SPRINT!!
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders
-1:00 Rest-
ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders
-1:00 Rest-
ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders
(Score is Each Set for Time)
FINISHER
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*
*1 Rep = L + R
HF30 WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest
-1:00 Rest b/t Sets-
(Score is Reps)