Wednesday 10/14/2020

HF30 FULL-BODY SWEAT WORKOUT 

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

-Rest 1:00-

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

Friday 10/09/2020

HF30 FULL-BODY SPRINT WORKOUT 

TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

FINISHER

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

Wednesday 10/07/2020

HF30 FULL-BODY SWEAT WORKOUT 

ON A 2:00 CLOCK
Max Cardio Choice*

Into…

AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups
Into…

ON A 2:00 CLOCK
Max Cardio Choice

*Same Cardio Choice for both

(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans

Monday 10/05/2020

HF30 FULL-BODY WORKOUT 

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders

(Score is Reps)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

Friday 10/02/2020

HF30 FULL-BODY SPRINT WORKOUT 

EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations


Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-