PUSH X PULL STRENGTH
E2MOM × 12 MINUTES
16 DB Seesaw Bent Over Row
10 DB Arnold Press
(Score is Weight)
PUSH X PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
15 Single DB Push Press*
10 Single DB Alt Up-Downs**
*Hold DB across chest
**Alt hands on the floor
(Score is Weight)
FULL-BODY WORKOUT
AMRAP × 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
– Rest 1:00-
AMRAP × 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists
FULL-BODY STRENGTH 4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans 4 DB Thrusters
– Rest 1:00 –
*Pick up where you left off each round (Score is Rounds + Reps)
FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate) MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
(Score is Weight)
FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Weighted Sit-Up
– Rest :30 –
(Score is Reps)
BODYWEIGHT PUMP
AMRAP x 4 MINUTES 8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches* – Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups – Rest 1:00 –
AMRAP x 12 MINUTES 1:00 Cardio Choice 20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
PUSH x PULL STRENGTH
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up! (Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS 12 Alt DB Up-Downs 12 Alt DB Hang Snatch
(Score is Weight)
🇺🇸 9/11 Memorial WOD 🇺🇸
-900 Meter Run
-11 T2B
-11 Deadlift @ BW
-11 Strict Pull Ups
-11 DL @ BW
-11 Kettlebell Swings 53/35
-11 DL @ BW
-11 Wallballs 20/14
-11 DL @ BW
-11 Burpees
-2001 Meter Row
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows
(Score is Weight)
FULL-BODY SPRINT WORKOUT
TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas- (Score is Reps)
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
EVERY 3:00 x 4 SETS 10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch MIN 2 – :45 Burpees
MIN 3 – :45 Plank
(Score is Reps)
BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers MIN 3 – 10 Squat Rotations
(No Measure)
FULL-BODY SWEAT WORKOUT
ON A 2:00 CLOCK Max Cardio Choice*
Into…
AMRAP x 15 MINUTES 10 Plank Rotations 20 Tuck-Ups
30 Box Step Ups Into…
ON A 2:00 CLOCK Max Cardio Choice
*Same Cardio Choice for both (Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans