PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 20 Single DB Bent Over Row 20 DB Glute Bridge Floor Press
(Score is Weight)

PUSH x PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans* 6 DB Renegade Rows
*Hold DB across Chest -Rest 1:00 b/t sets- (Score is Rounds + Reps)

FULL-BODY STRENGTH
AMRAP x 10 MINUTES
10 Single DB Suitcase Deadlift (R) 10 DB Ground to Overhead
10 Single DB Suitcase Deadlift (L) 20 DB Slides
(Score is Weight)

FULL-BODY WORKOUT
E2MOM x 8 SETS
12 Single DB Ground to Overhead 12 Alt Single DB Lunges
Plank until next interval
(Score is Weight)

FINISHER
FOR QUALITY
Max Time in Any Style Plank for 2:00
-Rest 1:00-
Max Time in Any Style Plank for 2:00

FULL-BODY STRENGTH
EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold
Into…
EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold
*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows
(Score is Weight)

FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch MIN 2 – :45 Double Unders
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs MIN 2 – :45 Double Unders

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
5 SETS ON A 15:00 CLOCK… 16 DB March
10 DB Power Clean
(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Single DB Russian Swings
MIN 3 – :25 Single DB Push Press + :25 DB OH Hold
(Score is weight)

BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)* MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups
*Alternate between both movements for 1 set.
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES 10 Burpee + Tuck Jump 12 Jumping Lunges
14 Glute Bridges
-Rest 2:00-
AMRAP x 8 MINUTES
6 Burpee + Tuck Jump 10 Jumping Lunges 12 Glute Bridges
(Score is Rounds + Reps)

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

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 10 DB Romanian Deadlift
8 DB Hang Power Cleans
6 DB Deficit Push-Ups
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
1:00 Cardio Choice
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time
(Score is Weight)

FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats 1:00 Single DB Strict Press
-Rest 1:00 b/t Sets-
(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press* 10 Up-Downs
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups MIN 2 – :45 Single DB Floor Press MIN 3 – :45 Squat Thrust
*Hold DB across chest
(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 Single DB Russian Swing 4/4 Single Arm DB Up-Down*
-Rest as Needed b/t Sets-
*Perform all 4 on one side before switching hands
(Score is Weight)

BASELINE WORKOUT
“GO BASELINE III”
3 SETS*
AMRAP x 6 MINUTES 3 DB Deadlifts
6 DB Hang Squat Clean 9 DB Thrusters
-Rest 2:00 b/t Sets-
*Pick up where you left off Each Set (Score is Rounds + Reps)

FINISHER
3 SETS
15 Hollow Rocks 15 Supermans
-Rest as needed b/t sets-

PUSH x PULL STRENGTH
3 SETS FOR MAX REPS*
:30 Single DB Strict Press / :30 OH Hold :30 Single DB High Pull / :30 Single DB RDL 1:00 Plank
*No rest between sets
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 4 SETS 1:00 Cardio Choice 10 DB Renegade Row
-Rest Remaining Time b/t Sets- (Score is Weight)

BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers
(Score is Jumping Lunges)

FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus MIN 3 – :50 Max Walking Lunges MIN 4 – :50 Max Quad Heel Taps MIN 5 – :50 Max Cardio Choice MIN6-Rest
(Score is Reps)

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