HF30

FULL-BODY STRENGTH 

4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –

(Score is Reps)

HF30

BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

HF30

PUSH x PULL STRENGTH 

EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch

(Score is Weight)

HF30

FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows

(Score is Weight)

FULL-BODY SPRINT WORKOUT
TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(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 DB Push Press
12 DB Deadlifts
20 DB Russian Twists

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch
MIN 2 – :45 Burpees
MIN 3 – :45 Plank

(Score is Reps)

HF30

BODYWEIGHT PUMP 

EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers
MIN 3 – 10 Squat Rotations

(No Measure)

FULL-BODY SWEAT WORKOUT
ON A 2:00 CLOCK
Max Cardio Choice*

Into…

AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups
Into…

ON A 2:00 CLOCK
Max Cardio Choice

*Same Cardio Choice for both

(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides

(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 Max Alt Single DB Up Down + Devil’s Press
-Rest :30-
1:30 Max Single DB Front Rack Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 Alt Sit-Thrus
-Rest :30-

(Score is Reps)

HF30

FULL-BODY STRENGTH 

AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats

(Score is Weight)

FULL-BODY WORKOUT
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders

(Score is Reps)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext