HF30 WORKOUT
EMOM x 30 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max Effort Cardio
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
FINISHER
ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*
*Every time you break, perform :30 active squat hold
HF30 WORKOUT
3 SETS
AMRAP x 5 MINUTES
35 Doubles Unders
10 Alt DB Suitcase Lunges
7 DB Push Jerks
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
HF30 WORKOUT
ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB
(Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups
HF30 WORKOUT
FULL-BODY SPRINT!!
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Plyo Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead*
*Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
FINISHER
AMRAP x 5 MINUTES
20 Alt. Bicycle Kicks
20 Tuck-ups
20 Russian Twists
HF30 WORKOUT
5 SETS
AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls
7 Tuck Jumps
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
HF30 WORKOUT
EVERY 4:00 FOR 5 SETS
30 Alt. Jumping Lunges
30 Air Squats
30 Glute Bridge-Ups*
then in the remaining time…
Max Plank Hold
*Check clock after last rep of Glute Bridge-Up for time.
(Score is Time)
FINISHER
EMOM x 5 MINUTES
12 DB Hammer Curls + Max Gun Hold
HF30 WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)
(Score is Rounds + Reps)
HF30 WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-
(Score is Reps)
FINISHER
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists
CFP would like to say goodbye to Alex and Michael and wish them a safe journey back to Camp Pendleton. Thanks for all the help these past few months guys. Hopefully we cross paths with you again.
“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 WORKOUT
FULL BODY SPRINT!!
7 SETS
1:00 – Max DB Power Clean
-Rest :30-
1:00 – Max Effort Cardio Choice
-Rest :30-
*No additional rest b/t Sets
(Score is Reps)
FINISHER
3 SETS
20 Heel Taps Over DB
20 Bicycle Crunches
20 Tuck-Ups
-Rest as Needed b/t Sets