Friday 03/26/2021

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

Thursday 03/25/2021

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)

Wednesday 03/24/2021

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.

Monday 03/22/2021

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-

Friday 03/19/21

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-

Thursday 03/18/21

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)

Wednesday 03/17/21

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

Tuesday 03/16/21

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Single DB Suitcase Deadlift
8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

BASELINE WORKOUT
“NCGO BASELINE II”

4 SETS FOR MAX REPS
1:00 – Max Air Squats
1:00 – Max DB Power Clean
1:00 – Max Double Unders
1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

Monday 03/15/21

HF30

FULL-BODY STRENGTH 

E2MOM x 10 MINUTES
16 Pike Shoulder Taps
10 Single DB Goblet Squats

(Score is Weight)

BASELINE WORKOUT
“NCGO BASELINE I”

I. AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats

(Score is Rounds + Reps)

-Rest 3:00 b/t Efforts-

II. AMRAP x 3 MINUTES
Max Burpees

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold