HF30
FULL-BODY STRENGTH
EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups
MIN 2 – :50 DB Close Grip Floor Press
(Score is Weight)
FULL-BODY SPRINT WORKOUT
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
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-
(Score is Weight)
PUSH x PULL 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
BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)
FULL-BODY SWEAT 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
PUSH x PULL STRENGTH
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows
*Focus on quality of rounds/reps over quantity.
(Score is Weight)
PUSH x PULL 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
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups
(Score is Weight)
FULL-BODY SPRINT WORKOUT
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
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12 DB Hang Clusters
(Score is Weight)
PUSH x PULL 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)
HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R Row
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers
(Score is Reps)
HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R Row
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers
(Score is Reps)
HF30
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest-
1:15 – Weighted Sit-ups
-:15 Rest-
1:15 – DB Goblet Lunge
-:15 Rest-
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Gun Hold
