HF30
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)
-Rest :30 b/t Sets-
*Slow on the way up and the way down
(Score is Load)
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
(Score is Rounds + Reps)
HF30
BODYWEIGHT PUMP
EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers
(Score is Reps)
FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps
(Score is Each Set for Time)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Sit-ups
8 Up-Downs
-1:00 Rest b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
PUSH x PULL WORKOUT
ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time
(Score is Reps)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK
10 DB Sumo Deadlifts
10 DB Goblet Squats
6/6 SA DB Strict Press
-Rest as Needed b/t Sets-
(Score is Weight)
FULL-BODY WORKOUT
3 SETS FOR MAX REPS
1:00 – Single DB Thrusters
1:00 – DB Push Press
1:00 – Step-Ups (No Weight)
1:00 – Sumo Deadlift High Pull
1:00 – Cardio Choice
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*
*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press
(Score is Weight)
FULL BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead
20 Russian Twists
-Rest 1:00-
AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead
20 Russian Twists
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold
HF30
PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press
MIN 2 – Max Super Slow* DB Bent Over Row
*Super Slow = Slow on the way down and up
(Score is Total Reps)
PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down*
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down
MIN 2 – Single Alt. DB Snatch
MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
-Rest 2:00-
AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)
FINISHER
4 SETS (:40 on/:20 off)
Single DB Bicep Curls
HF30
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster*
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 DB Pull Over
*1 Rep = 1 Squat + 2 Push Press
(Score is Reps)
PUSH x PULL WORKOUT
EMOM x 4 MINUTES
:45 Max Up-Downs
Into…
3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – DB Slides
Into…
EMOM x 4 MINUTES
:45 Max Burpees
(Score is Reps)
HF30
FULL BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
6/6 Staggered Stance DB Deadlift
8 DB Bent Over Rows
10 Single or Double DB Strict Press*
*If single, hold across chest with both heads of DB in hands.
(Score is Weight)
FULL BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB
– Rest 1:00 –
EMOM x 5 MINUTES
:45 Cardio @ Hard Pace
-Rest 1:00-
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB
(Score is Rounds + Reps)
FINISHER
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extensions
