Wednesday 05/19/2021

HF30

BODYWEIGHT PUMP 

ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice

(No Measure)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

Tuesday 05/18/2021

HF30

PUSH x PULL STRENGTH 

AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)

Monday 05/17/2021

HF30

FULL-BODY STRENGTH 

5 SETS ON A 13:00 CLOCK…
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT
ON A 13:00 RUNNING CLOCK…
3:00 Cardio Choice

Immediately into…

AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead

1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

(Score is Rounds + Reps)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups

Friday 05/14/2021

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups

(Score is Weight)

FULL-BODY SPRINT WORKOUT
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders

(Score is Each Set for Time)

FINISHER
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*

*1 Rep = L + R

Thursday 05/13/2021

HF30

PUSH x PULL STRENGTH 

E2MOM x 12 MINUTES
12 DB Hang Clusters

(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest

-1:00 Rest b/t Sets-

(Score is Reps)

Wednesday 05/12/2021

HF30

BODYWEIGHT PUMP 

EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold

(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*

*Hold DB across chest

Tuesday 05/11/2021

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

(Score is Reps)

Monday 05/10/2021

HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:15 – Alt. DB Snatch
-:15 Rest-
1:15 – Weighted Sit-ups
-:15 Rest-
1:15 – DB Goblet Lunge
-:15 Rest-

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 13 MINUTES
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run

(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Gun Hold

Friday 03/07/2021

HF30

FULL-BODY STRENGTH 

3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit

-No Additional Rest b/t Sets-

(Score is Reps)

FULL-BODY SPRINT WORKOUT
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders

(Score is Each Set for Time)

FINISHER
5 SETS (:40 ON/ :20 OFF)
“Long” Plank*

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

Thursday 03/06/2021

HF30

PUSH x PULL STRENGTH 

6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

(Score is Weight)

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

(Score is Reps)