Friday 06/19/2020

HF30 WORKOUT 

AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

Wednesday 06/17/2020

HF30 WORKOUT 

FULL BODY SWEAT!!

AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders

(Score is Rounds + Reps)

FINISHER 
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t sets

Wednesday 06/10/2020

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 

Monday 06/08/2020

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