PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK..
10/10 Half-Kneeling DB Arnold Press
12 Slow DB Romanian Deadlift
-Rest As Needed b/t Sets-
(Score is Weight)
PUSH X PULL WORKOUT
AMRAP x 3 MINUTES
Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)
FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat
(L)*
1:00 – DB Quad Crawl*
-Rest 1:00 b/t Sets-
*Use two DBs for Split Squats and DB Quad Crawl
(Score is Reps)
FULL-BODY WORKOUT
EMOM × 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice
(Score is Reps)
FINISHER
5 SETS (:20 on/: 10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM × 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM × 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM × 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Trice Extensions
15 Supermans
-Rest as needed b/t sets-
PUSH X PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Alt Single Arm DB Hang Snatch
10 Single DB Push Press*
*Hold DB across chest
(Score is Weight)
PUSH X PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings* Max Box Dips in Remaining Time
*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB
(Score is Weight)
BODYWEIGHT PUMP
EMOM × 9 MINUTES
MIN 1 – :45 Max Double Unders
MIN 2 – :45 Inch Worm + Push-Up
MIN 3 – :45 Alt Reverse Lunges
(No Measure)
FULL-BODY SWEAT WORKOUT
2 SETS
ON A 10:00 CLOCK…
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cardio Choice in Remaining Time
-Rest 2:00 b/t sets-
(Score is Weight)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press
(Score is Weight)
PUSH X PULL WORKOUT
3 SETS
AMRAP × 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows
*Hold DB across Chest
-Rest 1:00 b/t sets-
(Score is Rounds + Reps)
FULL-BODY STRENGTH
EMOM × 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold
Into…
EMOM × 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM × 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM × 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders
-Rest 1:00-
EMOM × 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders
FINISHER
1 SET
:45 Plank
– :15 Rest –
:45 Side Plank (R)
– :15 Rest –
:45 Side Plank (L)
– : 15 Rest –
:45 Plank
– : 15 Rest-
1:00 Hollow Hold
PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
16 DB March
10 DB Power Clean
(Score is Weight)
PUSH X PULL WORKOUT
EMOM × 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold
(Score is Weight)
BODYWEIGHT PUMP
DOUBLE TABATA,
8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges
– Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank
