HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
16 DB March
10 DB Power Clean
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold
(Score is Weight)
HF30
BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time
(Score is Weight)
HF30
FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press
-Rest 1:00 b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**
*Hold DB across chest
**See Follow Along video for demo
(No Measure)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Extensions
HF30
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-
(No Measure)
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)
HF30
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 Ext
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)
🇺🇸 9/11 Memorial WOD 🇺🇸
-900 Meter Run
-11 T2B
-11 Deadlift @ BW
-11 Strict Pull Ups
-11 DL @ BW
-11 Kettlebell Swings 53/35
-11 DL @ BW
-11 Wallballs 20/14
-11 DL @ BW
-11 Burpees
-2001 Meter Row
HF30
FULL-BODY STRENGTH
EMOM x 5 MINUTES*
:25 Single DB Strict Press/ :25 OH Hold
Into…
EMOM x 5 MINUTES
:25 Single DB G2OH / :25 OH Hold
*No rest between EMOMs
(Score is Weight)
FULL-BODY SPRINT WORKOUT
E2MOM x 14 MINUTES
7 Up-Down DB Power Clean
7 DB Push Press
(No Measure)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)