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WARM-UP
1:00 Cardio Choice, into…
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs, into…
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

FULL-BODY STRENGTH
E2MOM x 14 MINUTES
10 DB Romanian Deadlifts
8 DB Bent Over Rows
6 DB Ground to Overhead

FULL-BODY WORKOUT
ON A 3:00 RUNNING CLOCK…
Cardio Choice 1
-Rest 1:00-
ON A 2:00 RUNNING CLOCK…
Cardio Choice 2
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean
MIN 2 – :45 Burpees Over DB (Score is Reps)

FINISHER
ON A 4:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank*
*Every time you break, perform 15 Push-Ups then…
MOBILITY

At Home
WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders

FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Plyo Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead*
*Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-

FINISHER + MOBILITY
AMRAP x 5 MINUTES
20 Alt. Bicycle Kicks
20 Tuck-ups
20 Russian Twists then…
MOBILITY

At Home
WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats

PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts
1:00 – DBL DB Overhead Hold
1:00 – DB Slides

PUSH x PULL WORKOUT
5 SETS AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls
7 Tuck Jumps
-Rest 1:00 b/t Sets-

MOBILITY

At Home
WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges

BODYWEIGHT PUMP
5 SETS ON A 10:00 CLOCK…
1:00 Cardio Choice
12 Burpees
(Score is Each Set for Time)

FULL-BODY SWEAT WORKOUT
EVERY 4:00 FOR 5 SETS
30 Alt. Jumping Lunges
30 Air Squats 30 Glute Bridge-Ups*
then in the remaining time… Max Plank Hold
*Check clock after last rep of Glute Bridge-Up for time

FINISHER
EMOM x 5 MINUTES
12 DB Hammer Curls + Max Gun Hold
then…
MOBILITY

At Home
WARM-UP
1:00 Cardio Choice, then…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs

PUSH x PULL WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)

At Home
WARM-UP 1:00 Cardio Choice
into… AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice

STRENGTH
4 SETS ON A 12:00 CLOCK
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters

FULL-BODY WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-

COOL DOWN/FINISHER
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists
Mobility

Warm-Up
2:00 Cardio
:30 Rest
:30 Jumping Jacks
:30 Alt Samson Stretches
:30 Rest
:30 Single DB Swings
:30 High Knees

Strength
3 rounds
10 DB Push Press w/ slow lower
7/7 DB Forward Lunges

Workout
3 sets
AMRAP x 4 minutes
15 Single Arm DB Push Press Left
15 Single Arm DB Push Press Right
10 Single Arm DB Up Down Left
10 Single Arm DB Up Down Right
Max Single DB Lunges in remaining time
Rest 1:00 b/t Sets

At Home Workout

Warm-up
1:00 Cardio
20 Sit-ups
40 Mountain Climbers
80 Single Unders

AMRAP x 5 minutes
50 Mountain Climbers
50 Flutter Kicks

10:00 clock
2:00 Cardio
2:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock

Rest 2:00

8:00 clock
1:00 Cardio
1:00 Max Double Unders
50 Plank Rotations
Max Wall Sit for remaining clock

Mobility

At Home Workout

Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
Min 1 – :45 Single DB Press
Min 2 – :45 Single DB Front Squats

Push x Pull Strength
EMOM x 10 Minutes
Min 1 – :50 Max Slow DB Renegade Row (row in plank position)
Min 2 – :50 Max 3 Air Squats + Tall Jumps

Push x Pull Workout
EMOM x 15 Minutes
Min 1 – :50 Max Single DB Front Squat
Min 2 – :50 Max DB Slides
Min 3 – :50 Max Burpees over DB

Mobility

At Home Workout

Warm-Up
1:00 Cardio Choice
EMOM x 4 Minutes
10 Single DB Russian Swings + Max Sit-Ups

Strength
3 Sets in 10:00
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs

Metcon
EMOM x 5 Minutes
:45 Max Up-Downs
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Hang Power Clean
2:00 Rest
EMOM x 5 Minutes
:45 Max DB Renegade Row

Mobility