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-
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 Extensions
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)
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
16 Pike Shoulder Taps
10 Single DB Goblet Squats
(Score is Weight)
BASELINE WORKOUT
“NCGO BASELINE I”
I. AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats
(Score is Rounds + Reps)
-Rest 3:00 b/t Efforts-
II. AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
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)
HF30
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
12 DBL DB Deadlift
12 DB Hang Power Clean
6 DB Push Press
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice
(Score is Weight)
HF30
BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Air Squats
*Alternate between both movements for a total of 8 mins
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
16 DB Seesaw Bent Over Row
10 DB Arnold Press
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
15 Single DB Push Press*
10 Single DB Alt Up-Downs**
*Hold DB across chest
**Alt hands on the floor
(Score is Weight)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
*Hold DB over chest
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
(No Measure)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists