WARM-UP

1 ROUND

10 Up-Downs

10 Good Mornings

10 Tuck-Ups

:30 Dead Hang from Pull-Up Bar

Into…

1 ROUND

10 Up-Downs

10 Kang Squats

10 V-Ups

10 Scap Pull-Ups

Into…

1 ROUND

10 Up-Downs

10 Empty Bar Back Squats

10 Strict Knees to Chest

10 Kip Swings

WORKOUT (PERFORMANCE)

AMRAP X 8 MINUTES

2-4-6 and so on…

Back Squats (135/95)

Toes to Bar

(Score is Total Reps)

KG BB: (60/42.5)

POST WORKOUT STRENGTH (ALL)

5X5

Back Squat*

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)

FULL-BODY STRENGTH

EMOM x 8 MINUTES

MIN 1 – :50 DB Suitcase Step-Ups

MIN 2 – :50 DB Close Grip Floor Press (Score is Weight)

FULL-BODY SPRINT WORKOUT

5 SETS

AMRAP × 3 MINUTES

1 DB Up-Down

2 DB Suitcase Lunge

1 DB Up-Down

2 DB Suitcase Lunge

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

FINISHER

ON A 5:00 RUNNING CLOCK…

3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

PUSH X PULL STRENGTH

4 SETS FOR MAX REPS

1:00 – DB Curl into Around the World*

1:00 – Single DB Tempo Strict Press (2121)

1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L+ Around the World R

**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

PUSH X PULL WORKOUT

AMRAP × 6 MINUTES

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

Immediately into…

2:00 Cardio Choice

Immediately into…

AMRAP × 6 MINUTES

4 DB Push Press

2 DB Split Jerk

4 DB Ground to Overhead

(Score is Rounds + Reps)

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 × 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

PUSH X PULL STRENGTH

AMRAP × 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 × 8 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

-Rest 2:00-

AMRAP × 6 MINUTES

36 Double Unders

12 Single DB Front Rack Lunges*

12 DB Slides

*Hold DB across chest.

(Score is Rounds + Reps)b

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 × 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

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 × 5 MINUTES

20 Slow Deadbugs

20 Russian Twists*

*1 Rep =L+R

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)