FULL-BODY STRENGTH
AMRAP x 10 MINUTES
12 DB Hang Power Cleans 10 DB Push Jerks
8 DB Front Squats
(Score is Weight)

FULL-BODY WORKOUT
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders
(Score is Reps)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls MVMT 2 – Single DB OH Tricep Ext

FULL-BODY STRENGTH
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold MIN 2 – :50 DB Flutter Kicks
(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L) MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks MIN 2 – :30 Cardio (Max Effort)
(No Measure)

FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-

PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK…
10/10 DB Suitcase Bulgarian Split Squats 10-15 DB Bent Over Rows
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Sumo Deadlift High Pull MIN 2 – :50 DB Slides
MIN 3 – :50 Cardio Choice
(Score is Weight)

BODYWEIGHT PUMP
AMRAP x 4 MINUTES 10 Tuck-Ups
20 Pike Shoulder Taps 30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES 10 Supermans
20 Pike Shoulder Taps 30 Single Unders
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES 1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle 30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES 1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle 20 Jumping Lunges
(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift 15 Single DB Floor Press
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press 16 Alt Hang Power Clean 16 Weighted Sit-Ups
(Score is Weight)

FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK… 10/10 Single Arm DB Swings
20 Single DB Front Rack Lunges 30 Mountain Climbers
(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers
(No Measure)

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls MVMT 2 – Single DB OH Tricep Ext

FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
8 DB Sumo Deadlift Curl to Press 16 Quad Heel Taps
-Rest as Needed b/t Sets- (Score is Weight)

FULL-BODY SPRINT WORKOUT

EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle* 20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back (Score is Slowest Set)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off) MOVT 1 – Deadbugs MOVT 2 – Tuck Hold

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L) MIN 3 – :50 Plank
(Score is Weight)

PUSH x PULL WORKOUT
4 SETS FOR MAX REPS 1:00 DB Reverse Lunges -Rest :30-
1:00 DB Hang Power Clean -Rest :30-
1:00 Hollow Body Flutter Kicks -Rest 1:00 b/t Sets-
(Score is Reps)

BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES 10 DB Quad Crawl 10 Alt DB Snatches 1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES 10 DB Quad Crawl 20 Russian Twists 1:00 Cardio Choice
(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows