May 10, 2020

 by Ryan Webb



In The Gym

Every 4 min x 5

10 Back rack lunges

10 Hip Thrusts below.


16min. EMOM:

Min. 1) 15/12 Cal 

Min. 2) 20 Ballslam

Min. 3) Max Effort Pull-Ups

Min. 4) Rest




5min. Running Clock...

100 Double Unders

 25 DB Deadlifts 50/35s

Max Sit-Ups in remaining time


Rest 90sec. Repeat 4 times total


Every 2min. x 10 Rounds:

5 Burpees

10 Push-Ups

15 Sit-Ups

20 Air Squats

So SPRINT each round and try to finish fast!


Can you keep pace? Can you actually get faster!?




Legs: 1min. of DB Deadlifts with a 20X0 Tempo

Rest 1min. After Each Set. Repeat for 3 Total Sets


Chest + Back Superset:

2 Sets of:

15 Neutral Grip Floor Press

15 Strict Regular Grip Pull-Ups

immediately into;

2 Sets of:

10 Neutral Grip Floor Press

10 Strict Regular Grip Pull-Ups

immediately into;

2 Sets of:

5 Neutral Grip Floor Press

5 Strict Regular Grip Pull-Ups


Shoulders: 1min. of Neutral Grip DB Shoulder Press (If you start to fail, go into a push press)

Rest 1min. After Each Set. Repeat for 3 Total Sets


Biceps + Triceps Superset:

4 Sets: (Nice controlled movement)

1min. of Max Reps Bicep Curls (Holding 1 DB sideways)

immediately into;

1min. of Max Reps Skull Crushers (Holding 1 DB sideways)

Rest 1min.



2min. Running Clock…

1min. Plank on your hands

immediately into;

Max Sit-Ups in remaining time

Rest 15sec.

Repeat for 4 Total Rounds





Clean and Jerk Cardio Complex:


Every 2min. x 10 Rounds:

10/7 Calorie Assault Bike

2 Power Clean and Jerks


*Climbing in weight to the heaviest #'s you can hit.


Metcon (Time)

2 Rounds For Time:

50 Push Jerks 95/65

25 Toes-To-Bar


*EMOM complete 4 Burpees!

*Start with Burpees

*You must finish all 50 jerks before going to the TTB.

*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.




Complete in any order or rep scheme:

For Time:

100 DB Push Press 45/30s

100 Push-Ups (hands in DBs)

100 Pull-Ups

100 Air Squats

Break it up however you want! If you want to do strict pull-ups, then cut it to 50 reps.


5min. of Chair Step-Ups

4min. of Up-Downs with a Double Shot

3min. of Chair Dips

2min. of Russian Twists

1min. of Sliding Pike


Rest 1min.


5min. of Chair Step-Ups

4min. of Up-Downs with a Double Shot

3min. of Chair Dips

2min. of Russian Twists

1min. of Sliding Pike




Legs: 10 Lateral Lunge on each leg (20 total) *Add a tempo here if you only have light weights

immediately into;

1min. Burnout of Banded Good Mornings

Rest 1min. Repeat for 3 sets


Chest: Incline Banded Fly’s (Anchor the bands low versus at shoulder level)

3 Sets to Max Effort

immediately into;

Max set of unbroken Push-Ups

Rest 1min. Repeat for 3 sets


Back: Seal Rows 3 sets of 15-20 Reps

Rest 90sec. Repeat for 3 sets


Shoulders: DB Front Lateral Raise

immediately into;

Banded Upright Rows to Failure

Rest 1min. Repeat for 3 sets


Biceps: Banded 30’s w/ Reverse Grip (3x30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.

Rest 1min. Repeat for 3 sets


Triceps: Banded Overhead extension with pipe or broom

3 sets to failure

Rest 1min. After Each Set


Abs: Tabata DB Russian Twists

20sec. of work by 10sec. of rest x 8 Rounds Straight. (4min. Total)

Tricep Demo:



Seal Row:



Lateral Lunge:







5 Rounds

6-8 Close Grip Bench Press (Superset)

Close grip is "Shoulder width." Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That's it. Nothing more. Nothing less.

After your set go immediately to the deadlift...


6-8 Deadlift (Superset )

with your feet on a 55lb plate or 2-3" Deficit.


3 second descent! No fast reps today.


After this go immediately to the row...

2min. Row For Max Meters

After you complete the row

REST 2min. and complete the entire superset 4 more times.




20min. EMOM:

Min. 1) 1min. Plank

Min. 2) 15 Toes-To-Bar

Min. 3) Max Alt. DB Lunges 50/35lb.

Min. 4) Rest


30min. to finish...


100 Shoulder Taps (L+R=2)

5 Wall Walks

100 Elevated Glute Bridges

5 Wall Walks

100 Lateral Lunges (L+R=2)

5 Wall Walks

100 Shoot Throughs

5 Wall Walks


I don't think it's possible to finish this one but... Let's see! How far can you get!?


**You may scale this to 2 or 3 walk walks if those are really tough for you.

Lateral Lunges:



Shoot Throughs: (Video 3)*You will most likely be using 2 chairs



Elevated Hip Bridges:



Wall Walks:






Legs: DB Spilt Squats (3x10 on ea. leg)*5% more than day 1

Superset with;

Banded adductors (inner thigh) to failure (20 rep range on tension)

Rest 90sec. Repeat for 3 total sets.


Chest: Banded Flat DB Chest Press (3 x 15-20 reps)

Really Stack those bands and make this nasty. If you have access to add hanging KB’s to an actual barbell, do that. Will post a video link for both below. Rest 90sec After each set.


Back: Single Arm High Row (lying)

3x Max reps on ea. arm

Rest 60sec After each set.

*Have a barbell? Superset with 15-20 reps of barbell row


Shoulders: Arnold Press (3x10. Both DBs pressing at the same time) *Shoot for 5% more than Day 1


Biceps + Triceps Superset:

Max reps of Underhand Grip Tricep Pull-downs with pipe or broom stick (max reps)

immediately into;

Max Single DB Bicep Curls (hand on the side in a somewhat hammer position) *Shoot for 25-30 reps here. So a lighter DB today

Rest 90sec. After Each Set


Calves instead of Abs today: Standing DB Cal Raises. 100 reps for quality, but still at a good pace. Pause at the top of each rep for a slight sec. Heavy as you can, but be realistic. If you never do these, keep it light. Should take about 7-10min if you do it right.

Underhand grip Tricep ext:



Single DB Bicep Curl: (2nd video)



Single Arm High Row: (1st video but with 1 arm)



Chest demo:







Build up to a heavy 3 Position Power Snatch


5 rounds

3min. AMRAP:

3 Hang Power Cleans 135/95

6 Push-Ups

9 Air Squats


*Rest 1min. 

*Start where you left off for each new AMRAP



20min. Running Clock...


30sec. of Plank

immediately into;

30sec. of Max Toe Taps (To a 12" Height)

**Continue until you reach 200 Toe Taps (L+R=2 reps)


Go immediately into;


30sec. of Plank

immediately into;

30sec. of Max Squat Jacks

**Continue until you reach 100 Squat Jacks


Go immediately into;


30sec. of Plank

immediately into;

30sec. of Reverse Burpees

**Continue until you reach 50 Reverse Burpees

To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.


If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.


Reverse Burpee:



Squat Jacks:





Legs: 1min. Heel Elevated DB Goblet Squats with a 40X0 Tempo (*5% more than day 2)

immediately into;

1min. of Banded Hip Thrust with a dumbbell for extra resistance.

Rest 90sec. Repeat for 3 Total Sets


Chest: Single Dumbbell Cleavage Cutter (3 x Max reps) Rest 90sec. After Each Set.

*Looking for some bigger burnout kinda reps. I had a 70lb. DB for this and was getting 25-30 reps each time.


Back: Banded Pull-Down (3 x Failure with a 30X0 Tempo) Rest 90sec. After Each Set


Shoulders: Bulletproof Shoulder Complex (3x10-12)  Rest 90sec. After Each Set.

 *Shoot for something slightly heavier than day 5


Biceps: Banded Single Arm Preacher Curl (3x Max Reps) Rest 60sec. After Each Set


Triceps: Chair or Bench Dips (3 x 12-15) Rest 60sec. After Each Set

 *Throw some plates or a DB on your waste and add a 30X0 Tempo.


Abs: DB Overhead Sit-Ups (3 x Max Reps) Rest 60sec. After Each Set

*Use 5-10% more than Day 2

 Hip Thrust Demo:



Preacher Curl Band Demo:



Single Dumbbell Cleavage Cutter:



Banded pull-down demo:



Bulletproof shoulder complex:





Every 2min. x 3 Rounds:

10 Pull-Ups

3 Thrusters (climbing)

immediately into;

Every 2min. x 3 Rounds:

8 Chest-To-Bar Pull-Ups

2 Thrusters (climbing)

Every 2min. x 4 Rounds:

3 Muscle Ups

1 Thruster (climbing)


For Time:

100 Alt. DB Snatches 45/30

50 DB Power Cleans 45/30s

*Every 2min. you must Run 200m

*Start with the run

*Break up the reps however you want. Strategy is going to play a big role today :)


Time CAP: 16min.






Metcon (No Measure)


5 Rounds:

12 Double DB Snatches  45/30s

12 Single DB Russian Twists



4 Rounds:

15 DB Thrusters 45/30s

50 Double Unders



Get as far as possible...


Strict Chin-Ups (underhand grip)

Strict HSPU's

You can scale that last section to kipping if you need to, it's just a lot faster that way.


Double DB Snatch:






Metcon (Time)

10 Pistol Squats


10 Pistol Squats

25 Decline Push-Ups


10 Pistol Squats

25 Decline Push-Ups

50 Straight Leg Sit-Ups


10 Pistol Squats

25 Decline Push-Ups

50 Straight Leg Sit-Ups

100 Crossbody Toe Touches (in plank position)


10 Pistol Squats

25 Decline Push-Ups

50 Straight Leg Sit-Ups

100 Crossbody Toe Touches (in plank position)

150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??


Pistol Demo:


Need to scale? Squat on one leg to a chair and sit back up!


Decline Push-Ups:



Straight Leg Sit-Ups:



Toe Touches (in plank):












High Intensity Full Body Day


Legs: 100 DB Step-Ups (heavy as possible)


Chest: 100 Incline Bodyweight Push-Ups


Back: 100 Regular Grip Pull-Ups


Shoulders: 100 Banded Pull Aparts


Biceps: 100 Banded Bicep Curls (Palms up the entire time)


Triceps: 100 Banded Tricep Pull-Downs with pipe or broom


Abs: 105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)


*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps

Give yourself 10min. to finish each 100 rep station. If you don't finish in that time, it's all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.


As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing last week.