first week of July

Jul 1, 2019

 by Ryan Webb



EMOM x 3min.

15/12 Cal Row


EMOM x 10min. (Both in the same min.)

8 DB Power Cleans 45/30s

8 DB Push Press


EMOM x 3min.

200 m run


EMOM x 10min. (Both in the same min.)

8 Alt. DB Snatch 45/30lb.

8 Toes-To-Bar


EMOM x 3min.

15/12 Cal Assault Bike

Rest 2min. Between Each Section


If you need to scale the cardio, be sure that it's something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed.



Every 3 min x 6

10 DB box step ups 

10 DB front squats

50 single unders


2 min rest


10 20 30 40 50 60

push up 

ring row

not meant to be finished, make these hard.

Like if u can do more than 5 without a break it is too easy



30min. Running Clock...

5 Push Jerks (Climbing but unbroken)

10 Chin-ups 

50 Double Unders

Rest 60sec. Between Sets

If you happen to get to 10 rounds, then stop.


Again, you can climb as much as you want, but it must be unbroken.

If you have time, complete this on your own time open gym style:


3 Sets:

1min. of lateral Db raises

1min. of sit-ups

1min. of front Db Raises

1min. of rest


* pick a weight that you get between 12 to 15 reps with





10 min to finish...


Front Rack DB Step Ups 35/20s+


single Unders


Rest 3min.


10 min to finish...

75 KB Squat Cleans 53/35lb.

*5 burpees every min on the min

**start with burpees


Rest 3min.


10 min amrap:

10 Lunges 45/35lb

1 min plank

15 squats

1 min plank



Slip on some go fasters


10x 50m sprints

rest is as long as it takes to walk back




Pull up progressions

push up progressions



35min. to finish...


Run 1 Mile


Immediately into;

5 Rounds:

10 Power Cleans 135/95

10 Bench Press 135/75


Row 2,000m


Immediately into;

5 Rounds:

10 Deadlifts 225/155

10 Bench Press 135/75



Have a good independance 






3 Rounds:

1min. of max reps: Plate Overhead Lunges 45/25lb.

1min. of max reps: Box Jumps 20"

1min. of max reps: Russian KB Swings 70/53lb

1min. of max reps: Glute Bridges with a DB

1min. of max reps: DB Box Step Overs 20"

1min. of max reps: Cals on the Assault Bike

1min. REST


Rest 5min.


Not For Time:

50 KB Turkish Get-Ups

*Switch Arms Every 5 reps

** Pick a weight that will take you about 10min. to finish

*If space allows, you may use a barbell for the glute bridges. Hip Bridge or Hip Thrust = Same Thing ;)



5 Rounds

10 bench press

10 bent rows

rest 1 min


rest 4 min then,


5 rounds

10 glute bridge

10 deadlift

25 jump squats





Back Squat (7 x 3)

28min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Assault Bike

Min. 4) 15 American KB Swings 70/53


Pulling options:

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups


* You can climb a little on the back squat, but ideally the same weight the whole time.