Jul 25, 2020

 by Ryan Webb



Every 3min. x 10 Rounds:

12/10 Cal Bike

200 m run

3 Power Clean and Jerks (Climbing)

For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 60% range should do it... Then begin to add from there. You may add a little something every round or make big jumps every 2-3 rounds is fine too. This is only going to be as hard you make it, so don't slack.



"Macho Man... Daily D Style"


EMOM for as long as possible...

4 DB Power Cleans 45/30s

4 DB Front Squats

4 DB Push Jerks

**Stop at 20min. regardless



4-5 Sets in a 18min. Window


6-8 Heavy db step ups

immediately into;

6-8 Heavy Deadlifts


Rest 2min. Between "Working" Sets.


AMRAP 15min.

25 Ballslam 25/20

25 reverse sit ups

50 Overhead DB Squats 

25 Box Jumps 24/20

25 Ballslam 25/20

*Yes, you have to do 25 Ballslam again to start the 2nd round, so 50 in a row.


*Can you finish the second round?



Just some old school bodyweight today :)


For Time:

10 Pull-Ups

20 Push-Ups

30 Sit-Ups (anchored)

40 Air Squats

1min. Rest


Repeat for 5 total rounds



35min. to finish...


1 Mile Run


immediately into;

5 Rounds:

10 DB Bench Press 50/25s

10 Pull-Ups


immediately into;

2000m Row


immediately into;

5 Rounds:

10 Bench Press 50/25s

10 Pull-Ups



For Time:


7 Rounds:

10 Alt. DB Snatches 50/35lb.

30 Double Unders


immediately into;


5 Rounds:

10 Burpee Deadlifts 50/35lb.

15 Toes-To-Bar/ reverse sit up

Little nastier than it seems ;)



17min. to work up to a heavy complex of:

2 Front Squats + 2 Push or Split Jerks


*The entire complex is 1 rep

*Do as many sets as time allows for

*Rest 90sec between sets


17min. to get as far as possible...

5 Rounds:

15 Snatches 75/55lb.

30 Double Unders


immediatley into;


AMRAP in remaining time...

15 American KB Swings 70/53

15 Sit-Ups (Anchored on KB)

30 Double Unders

PLEASE DO NOT DROP the bar until it hits your waist. #savethe10s 





In Teams of 2!


Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!


50 Rounds:

5 Air Squats

6 Jumping Lunges

7 Push-Ups


You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Need to scale it? Or want to do it with a friend who doesn't have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is :)


Have fun!



5 Rounds:

3 Power Cleans

Immediately into;


Rest 2min. Between Rounds


1.) I want you first set of cleans to be like 70-75% effort, so heavy. Singles with good form. No touch and goes.

2.) The Run is a SPRINT



3 Sets:

15 Barbell or DB Hip Thrusts (Building)

200 Meter Double KB Carry*

Rest 90sec. between sets


*** On the Double KB Carry:

Meters 0-100 - Left KB in Front Rack, Right KB in Hang

Meters 101-200 - Right KB in Front Rack, Left KB in Hang


15min. to finish this butts and guts section :)




Single Arm Bench Press (right)

Bent Over Row (right)

Single Arm Bench Press (left)

Bent Over Row (right)


Ret 3-4min.



DB Front Squats 45/30s

DB press