PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 10/10 Single DB Suitcase Deadlift 8/8 Single Arm DB Strict Press
-Rest as Needed b/t sets-
(Score is Weight)

BASELINE WORKOUT
“GO BASELINE II”
4 SETS FOR MAX REPS 1:00 – Max Air Squats
1:00 – Max DB Power Clean 1:00 – Max Double Unders 1:00 – Max DB Push Press
-Rest 1:00 b/t Sets- (Score is Reps)

FULL-BODY STRENGTH
E2MOM x 10 MINUTES
16 Pike Shoulder Taps
10 Single DB Goblet Squats
(Score is Weight)

BASELINE WORKOUT
“GO BASELINE I”
I. AMRAP x 10 MINUTES 7 Up-Downs
7 Push-Ups
7 DB Front Squats
(Score is Rounds + Reps) -Rest 3:00 b/t Efforts-
II. AMRAP x 3 MINUTES Max Burpees
(Score is Reps)

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

FULL-BODY STRENGTH

EMOM x 5 MINUTES*
:25 Single DB Strict Press/ :25 OH Hold
Into…
EMOM x 5 MINUTES
:25 Single DB G2OH / :25 OH Hold
*No rest between EMOMs
(Score is Weight)

FULL-BODY SPRINT WORKOUT
E2MOM x 14 MINUTES
7 Up-Down DB Power Clean 7 DB Push Press
(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)* MOVT 1 – Crossbody Mountain Climbers MOVT 2 – Air Squats
*Alternate between both movements for a total of 8 mins
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee -Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold

FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans 4 DB Thrusters
– Rest 1:00 –
*Pick up where you left off each round
(Score is Rounds + Reps)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate) MIN 2 – :45 Single DB Sumo Deadlift
– Rest 1:00 –
EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB Swing
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard) MIN 2 – :45 Single DB G2OH
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press
(Score is Weight)

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

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

PUSH x PULL WORKOUT
3 SETS FOR MAX REPS 1:30 DB Slides -Rest:30-
1:30 Alt DB Box Step-Ups -Rest:30-
1:30 Wtd Sit-Up – Rest :30 –
(Score is Reps)

BODYWEIGHT PUMP
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*
– Rest 1:00 –
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches
*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg
(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice MIN2-:45WallSit
MIN 3 – :45 V-Ups or Tuck-Ups
– Rest 1:00 –
AMRAP x 12 MINUTES 1:00 Cardio Choice 20 Air Squats
20 V-Ups or Tuck-Ups
(Score is Reps)

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

PUSH x PULL STRENGTH
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
-Rest1:00-
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up!
(Score is Weight)

PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS 12 Alt DB Up-Downs 12 Alt DB Hang Snatch
(Score is Weight)