HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers
(Score is Total Reps)
HF30
BODYWEIGHT PUMP
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-
*Take 2 steps out & 2 steps back, keep reps low and slow…see Follow Along video for demo.
(No Measure)
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press
*As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up
(Score is Weight)
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press
*Alternate DB in hands every rep
**Hold DB across chest
(Score is Rounds + Reps)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps
CFP, please join us for our annual “Robert Rosas” WOD in memory of Border Patrol Agent Robert Rosas. Please remember to hydrate the night prior as a portion of the workout is outside.
“Robert Rosas”
For Time:
-2.55 Mile Run
-51 Push-Ups
-51 Sit-Ups
-51 Kettlebell Swings
-51 Wallballs
-51 Double-Unders
“PUENTES”
For Time
-7 Wall Walks
-503m Run with Partner*
-21 Burpee box Step-ups with Partner*
-503m Run with Partner*
-20 Kettlebell Swings
-503m Run with Partner*
-15 Over head Walking lunges (15 per Leg)
-503m Run With Partner*
*Partner for this work out will be a 53/35lb kettlebell
HF30
BODYWEIGHT PUMP
AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans
2:00 – Burpees
3:00 – Cardio Choice*
*Increase Cardio Pace Every Minute…
Min 1 – EZ
Min 2 – Moderate
Min 3 – Hard
-Rest 1:00 b/t Sets-
(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
HF30
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*
*1 Rep = Lunge (R) + Lunge (L) + Thruster
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups
MIN 2 – :45 Max DB High Pulls
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull
(Score is Total Reps)
HF30
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 – Single DB Russian Swing
1:00 – Slow Deadbugs
1:00 – Up-Downs
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets-
(No Measure)
FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean*
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-