HF30
PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
HF30
BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)
(Score is Total Reps)
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
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)
At Home
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
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks
(Score is Weight)
FULL-BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 “”No Row”” DB Manmakers
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 DB Swings
(Score is Rounds + Reps)
FINISHER
3 SETS
20 DB Russian Twists
20 DB Plank Taps
-Rest as needed b/t sets-