PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Pull Overs
12 Close Grip DB Bench Press
(Score is Load)
PUSH X PULL WORKOUT
ON A 5:00 RUNNING CLOCK…
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK…
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time
*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R
(Score is Reps)
FULL-BODY STRENGTH
EMOM × 15 MINUTES
MIN 1 & 2 – AMRAP of… Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold
(Score is Load)
FULL-BODY WORKOUT
AMRAP × 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP × 7 MINUTES
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans
(Score is Round + Reps)
FINISHER
EMOM × 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank
FULL-BODY SWEAT WORKOUT
AMRAP × 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP × 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-Ups
30 Double Unders
(Score is Rounds + Reps)
FINISHER
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks
-30 Rest b/t Sets-
PUSH X PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest:30-
1:00 – 5 Up-Downs then DB Floor Press
-1:00 Rest b/t Sets-
(Score is Load)
PUSH X PULL WORKOUT
EMOM × 15 MINUTES
MIN 1 – Max Crossbody Mountain Climbers
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides
(Score is Load)
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
5/5 Staggered DB Deadlift
8 DB Push Press
6 Slow DB Front Squats
(Score is Load)
FULL-BODY WORKOUT
6 SETS
1:00 – Cardio Choice
1:30 – Max DB Devil Press
-30 Rest b/t Sets-
(Score is Reps)
FINISHER
5 SETS (:40 ON / :20 OFF)
DB Gun Hold
FULL BODY STRENGTH
EMOM × 10 MINUTES
MIN 1 – :45 DB Renegade Row
MIN 2 – :45 Deadbugs
(Score is Weight)
FULL BODY WORKOUT
2 SETS
ON A 8:00 CLOCK…
40 Box Step Ups
30 Single DB Push Press*
20 Push-Up to Pike
10 DB Hang Muscle Clean
Max Plank in Remaining Time
-Rest 2:00 b/t Sets-
*Hold DB Across Chest
(Score is Time in Plank)
FINISHER
3 SETS
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks
-Rest as Needed b/t Sets-
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
6 Lunge (R) + Lunge (L) + Bent Over Row
12 Single DB Front Rack Step Up
(Score is Weight)
PUSH X PULL WORKOUT
EVERY 3:00 x 4 SETS
40 Double Unders
20 Single DB Russian Swings
Max Cardio Choice in Remaining Time
-No Rest b/t Sets-
(Score is Weight)
BODYWEIGHT PUMP
EMOM × 6 MINUTES
MIN 1 – :45 Up-Down Over DB
MIN 2 – :45 Quad Heel Taps
(No Measure)
FULL BODY WORKOUT
EMOM × 4 MINUTES
:45 Cardio Choice
Into..
AMRAP x 15 MINUTES
10 Squat Rotations
20 Hollow Rocks
30 Crossbody Mountain Climbers
Into…
EMOM × 4 MINUTES
:45 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB Trice Extensions
