Friday 08/19/2022

HF30

FULL-BODY STRENGTH 

EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)

(No Measure)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

Wednesday 08/17/2022

HF30

BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges

(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

Monday 08/15/2022

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges
30 Mountain Climbers

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers

(No Measure)

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

Friday 08/12/2022

HF30

FULL-BODY STRENGTH 

5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press
16 Quad Heel Taps

-Rest as Needed b/t Sets-

(Score is Weight)

FULL-BODY SPRINT WORKOUT
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders

*1 Rep = 1 Burpee + 3 Shuffle Out and Back

(Score is Slowest Set)

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

Thursday 08/11/2022

HF30

PUSH x PULL STRENGTH 

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank

(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

Wednesday 08/10/2022

HF30

BODYWEIGHT PUMP 

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice

(Score is Rounds + Reps)

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

Tuesday 08/09/2022

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean

(Score is Weight)

Monday 08/08/2022

HF30

FULL-BODY STRENGTH 

E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers

(Score is Rounds + Reps)

FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00