PUSH x PULL STRENGTH
5 SETS
ON A 3:00 RUNNING CLOCK… 10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R) 50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)
(Score is Rounds + Reps)

FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 – Seesaw Bent Over Rows 1:00 – DB Suitcase Calf Raises 1:00 – Superman Hold
-1:00 Rest b/t Sets-
(Score is Reps)

FULL-BODY WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls 50 Double Unders
(Score is Each Set for Time)

FINISHER
AMRAP x 5 MINUTES 2-4-6 and so on… Sit-ups
DB Heel Taps

FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row 1:15 – DB Sumo Deadlift
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold
(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 7 MINUTES
10 DB Facing Up-Downs 10 Tuck Jumps
10 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 6 MINUTES
8 DB Facing Up-Downs 8 Tuck Jumps
8 Weighted Sit-Ups
-1:00 Rest-
AMRAP x 5 MINUTES
6 DB Facing Up-Downs 6 Tuck Jumps
6 Weighted Sit-Ups
(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES :30 Hollow Hold
10 Glute Bridges
10 Tuck-ups

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK
10 Slow Lateral Raises
10 Slow Bent Over Reverse Flys 10 Slow Forward Raises
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
10/10 SA Bent Over Rows 8/8 SA Push Press
6/6 SA DB Deficit Push-ups
(Score is Each Set for Time)

BODYWEIGHT PUMP
AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges 10 Alt. DB Snatch
(Score is Rounds + Reps)

FINISHER
2 SETS
AMRAP x 2 MINUTES 10 V-ups
20 Russian Twists
-1:00 Rest b/t Sets-

PUSH x PULL STRENGTH
5 SETS
AMRAP x 1:30 MINUTES 1 DB Deadlift
2 DB Hang Power Cleans 3 DB Thrusters
-Rest :30 b/t Sets-
*Pick up where you left off. (Score is Rounds + Reps)

PUSH x PULL WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice
8 DB Up-Downs
10 Renegade Rows
12 DB Hang Squat Clean
-1:00 Rest b/t Sets-
(Score is Each Set for Time)

FULL-BODY STRENGTH
EMOM x 8 MINUTES
MIN 1 – :50 DB Suitcase Step-Ups MIN 2 – :50 DB Close Grip Floor Press
(Score is Weight)

FULL-BODY SPRINT WORKOUT
5 SETS
AMRAP x 3 MINUTES 1 DB Up-Down
2 DB Suitcase Lunge 1 DB Up-Down
2 DB Suitcase Lunge
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)

FINISHER
ON A 5:00 RUNNING CLOCK… 3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists

PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB Renegade Rows**
*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side
-Rest :30 b/t Sets-
(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 6 MINUTES
4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead
Immediately into… 2:00 Cardio Choice
Immediately into…

AMRAP x 6 MINUTES 4 DB Push Press
2 DB Split Jerk
4 DB Ground to Overhead (Score is Rounds + Reps)

BODYWEIGHT PUMP
ON A 5:00 RUNNING CLOCK… 20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)

FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Jump Squats
MIN 2 – :50 Plank Rotations
MIN 3 – :50 Max Effort Cardio Choice
(No Measure)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls