PUSH x PULL STRENGTH
5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans 10 Sit-ups
8 Up-Downs
-1:00 Rest b/t Sets-
*Pick up where you left off. (Score is Rounds + Reps)

PUSH x PULL WORKOUT
ON A 6:00 RUNNING CLOCK… 100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time -Rest 2:00-
ON AN 8:00 RUNNING CLOCK… 200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time (Score is Reps)

CFP, please join us for our annual “Robert Rosas” WOD in memory of Border Patrol Agent Robert Rosas. Please remember to hydrate the night prior as a portion of the workout is outside. 

“Robert Rosas”

For Time:

-2.55 Mile Run

-51 Push-Ups

-51 Sit-Ups

-51 Kettlebell Swings

-51 Wallballs

-51 Double-Unders

PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 – Max Super Slow* DB Floor Press MIN 2 – Max Super Slow* DB Bent Over Row
*Super Slow = Slow on the way down and up (Score is Total Reps)

PUSH x PULL WORKOUT

EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down* MIN 2 – Single Alt. DB Snatch MIN 3 – DB Weighted Sit-Ups
-Rest 2:00-
EMOM x 9 MINUTES
MIN 1 – Single DB Up-Down MIN 2 – Single Alt. DB Snatch MIN 3 – DB Weighted Sit-Ups
*Alternate arms each rep (Score is Reps)

BODYWEIGHT PUMP
EMOM x 4 MINUTES
10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute
-Rest 1:00-
EMOM x 4 MINUTES
50 Double Unders + Max Curtsey Lunges
(No Measure)

FULL-BODY SWEAT WORKOUT

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press -Rest 2:00-
AMRAP x 10 MINUTES 35 Double Unders 15/15 Split Squats
5 DB Devils Press
(Score is Rounds + Reps)

FINISHER
4 SETS (:40 on/:20 off) Single DB Bicep Curls

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster* MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 DB Pull Over
*1 Rep = 1 Squat + 2 Push Press (Score is Reps)

PUSH x PULL WORKOUT EMOM x 4 MINUTES
:45 Max Up-Downs
Into…
3 ROUNDS FOR MAX REPS 1:00 – DB Alt. Hang Snatch 1:00 – DB Slides
Into…
EMOM x 4 MINUTES :45 Max Burpees
(Score is Reps)

FULL-BODY STRENGTH 4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)

FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls :30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2
(Score is Rounds + Reps)

FINISHER
3 SETS
20 Russian Twists 15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-

FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
6/6 Staggered Stance DB Deadlift
8 DB Bent Over Rows
10 Single or Double DB Strict Press*
*If single, hold across chest with both heads of DB in hands.
(Score is Weight)

FULL-BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
15 Single DB Russian Swings 10 Up Down Over DB
– Rest 1:00 –
EMOM x 5 MINUTES
:45 Cardio @ Hard Pace
-Rest 1:00-
AMRAP x 5 MINUTES
15 Single DB Russian Swings 10 Up Down Over DB
(Score is Rounds + Reps)

FINISHER
ALTERNATING TABATA (:20 ON / :10 OFF) MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extension

PUSH x PULL STRENGTH
3 SETS FOR MAX REPS
1:30 – Single DB Strict Press 1:30 – DB Plank Taps
1:30 – Renegade Rows*
-1:30 Rest b/t Sets- *No Push-up. (Score is Reps)

PUSH x PULL WORKOUT
5 SETS (:40 ON / :20 OFF) MOVT 1 – DB Push Jerks MOVT 2 – Double Unders MOVT 3 – Jumping Air Squats
(Score is Reps)

BODYWEIGHT PUMP
AMRAP x 7 MINUTES 15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups MIN 3 – :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2″-6″.
(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups MIN 2 – 20 Russian Twists