Jul 18, 2020

 by Ryan Webb



Bulgarian Split Squat (6-8 reps on each leg)



10 Lateral Barbell Lunges on EACH side


Rest 90sec. And Repeat Sets Until the 18min. Mark. Build in weight on both movements for each set.


Bulgarian Split Squats:



Lateral Barbell Lunges:



Every 3min x 5 Rounds:

10 Cal Bike

10 Push Jerks 115/75

10 Reverse sit up

10 Front Squats




12min. AMRAP:

10 DB Front Squats 45/30s

  5 Toes To Bar

10 DB Lunges 45/30s

  5 Toes To Bar


Rest 2min.


For time:

100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.




DB Bench Press (5 x 10)


10 Barbell Bent Over Rows (supinated grip)


- Rest 90sec.. Between Sets

- 18min. Window.

- Shoot for 4-5 Sets.


*starting at 60% effort and climbing in weight on both movements.


18min. to get as far as possible...


Double Unders


immediately into;


American KB Swings 53/35





5 Rounds:

40sec. of Bench Press 45/25s+

20sec. of Rest

40sec. of Pull-Ups/bent over db row

20sec. of Rest

40sec. of Double Unders

20sec. of Rest


Rest 2-3min.


Bent Over Row Ladder:

10 reps on the right arm

10 reps on the left arm

  9 reps on the right arm

  9 reps on the left arm

... All the way to 1 rep on each arm.




Every 4min AMRAP:

500m Row

5 Deadlifts 275/195

Max Ballslam in remaining time (20/15lbs.)


Rest 1min. Repeat for 5 Total Rounds

Try and keep the same pace on the row each round! Men (1:45 range) Women (2:00 range)


Pick One:

 Farmer Carry (Single arm or double)

 Partner Barbell Bicep Curls. "you do 10, I do 10" for 10 Rounds. Just the bar.

 3 x 15 Single DB Skull Crushers: (Like this vid but with no band)




20min... Running Clock...

10 DB Strict Shoulder Press 35/20+

immediately into;

10 DB Upright Rows 35/20+

immediately into;

10 Burpee Deadlifts in your DBs (Same DBs)

Rest 60sec.


Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.


*The Upright rows are... Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.


*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that's fine!





Every 60sec. x 3 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks


Rest 1min. (add weight)


Every 60sec. x 4 Rounds:

2 Power Cleans

2 Front Squats

2 Push Jerks


Rest 1min. (Add more weight. Make this one really hard and go for some max efforts)


Every 60sec. x 5 Rounds:

1 Power Cleans

1 Front Squats

1 Push Jerks

Score is your last weight lifted. You must power clean it. No squat cleans today.


Section 1 should be around 50% of your 1RM. Section 2 is around 60% of 1RM.


15min. to get as far as possible...

3 Rounds:

15 Reverse sit up

5 Devil Press 45/30s

Immediately into;

3 Rounds:

10 Reverse sit up

3 Devil Press 45/30s

Immediately into;

3 Rounds:

5 Reverse sit up

1 Devil Press 45/30s


Max Double Unders in remaining time...

Can you get to the dubs?!





5min. Running Clock.

30sec. of Jumping Jacks

30sec. of Calf Raises

30sec. of Flutter Kicks

30sec. of Glute Bridge Hold

30sec. of Pike Push-Ups

30sec. of Supermans

30sec. of Plank

30sec. of Reverse Sit-Ups

30sec. of Plank Tricep Extensions

30sec. of a Squat Hold (bottom position)


Rest 1min. Repeat for 4 Total Rounds

Plank Tricep Extensions Demo:



Pike Push-Up Demo:



Superman Demo:






Butts & Guts Superset:

14  DB RDL's

14  DB Long Lunges (step as far back as you can)

*7 reps of each movement on each leg


Immediately into;


7 SIngle DB Sit-Ups (right)

7 Single DB Sit-Ups (left)

7  DB Sit-Ups (both arms)

Rest 90sec. Repeat for 4 Total Sets


18min. to finish. 



Russian KB Swings 70/53


*15/12 Cal Bike After Each Set

Time CAP: 18min.



"Butts and Guts Marathon"


Every 2min. Until you fail or give up ;)

50 Double Unders

15 Sit-Ups

  5 Heels Elevated DB Goblet Squats 50/35lb


*If you get 10 rounds, you can stop or keep going for bragging rights!


*Advanced can try a 70/50lb.

Goblet Squat Demo: