FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 – Single DB Russian Swing 1:00 – Slow Deadbugs
1:00 – Up-Downs
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch 15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH (Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/:10 OFF) MVMT 1 – DB Shrugs MVMT 2 – DB Calf Raises
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK… 10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets- (No Measure)
FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean* TABATA 3 – Single Arm DB Push Jerk* TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)
-Rest :30 b/t Sets-
*Slow on the way up and the way down (Score is Load)
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES 10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
(Score is Rounds + Reps)
BODYWEIGHT PUMP
EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers
(Score is Reps)
FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS 1:00 Cardio Choice 15 Single DB G2OH 30 DB Toe Taps
(Score is Each Set for Time)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
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)
FULL-BODY STRENGTH
3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*
*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 5 MINUTES
10 DB Hang Squat Cleans
10 DB Shoulder to Overhead 20 Russian Twists
-Rest 1:00-
AMRAP x 4 MINUTES
8 DB Hang Squat Cleans
8 DB Shoulder to Overhead 20 Russian Twists
-Rest 1:00-
AMRAP x 3 MINUTES
6 DB Hang Squat Cleans
6 DB Shoulder to Overhead 20 Russian Twists
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off) MVMT 1 – Deadbugs MVMT 2 – Tuck Hold
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 MIN3-:45DBPullOver
*1Rep=1Squat+2PushPress
(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)
