Tuesday 07/27/2021

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 07/26/2021

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

Friday 07/23/2021

CFP, please join us for our annual “Robert Rosas” WOD in memory of Border Patrol Agent Robert Rosas. Please remember to hydrate the night prior as a portion of the workout is outside. 

Robert Rosas

For Time:

-2.55 Mile Run

-51 Push-Ups

-51 Sit-Ups

-51 Kettlebell Swings

-51 Wallballs

-51 Double-Unders 

Thursday 07/22/2021

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)

Tuesday 07/20/2021

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)

Monday 07/19/2021

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

Friday 07/16/2021

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)

Wednesday 07/14/2021

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