Tuesday 11/29/2022

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 11/28/2022

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

Thursday 11/24/2022

We will be closed for the holiday. We have posted a thanksgiving workout you may do at home for the holidays. Have a Happy Thanksgiving and stay safe!

Mashed Potatoes Mash Up

(Partner Workout)

Both work together to complete:

-50 Clean & Jerk (135/95)*

-100 Burpees*

-50 KBS (53/35)*

-100 Wallballs (20/14)*

-50 Toes to Bar*

-100 Deadlifts (135/95)*

While one partner works on the movements, other partner will be completing a 200 meter run.

* Movements can be modified.

Wednesday 11/23/2022

HF30

BODYWEIGHT PUMP 

AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

FINISHER
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers

Monday 11/21/2022

HF30

FULL-BODY STRENGTH 

EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold

(Score is Weight)

FULL-BODY WORKOUT
EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold

(Score is Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations

Friday 11/18/2022

HF30

FULL-BODY STRENGTH 

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

Thursday 11/17/2022

HF30

PUSH x PULL STRENGTH 

4 SETS
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

(No Measure)

PUSH x PULL WORKOUT
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Rounds + Reps)

Wednesday 11/16/2022

HF30

BODYWEIGHT PUMP 

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads