BODYWEIGHT PUMP

AMRAP × 3 MINUTES

10 Slow Deadbugs

5 Plank to Push-Back

-Rest:30-

AMRAP × 3 MINUTES

10 Alt V-Ups

5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with

arms extended and palms planted

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

EMOM × 25 MINUTES* MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

FINISHER

EMOM x 6 MINUTES

MIN 1 – Single DB Curls*

MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads

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)