Jun 27, 2020

 by Ryan Webb




18min. to get 4 Sets:

12-15 Hack Lunges (on ea. leg)

Immediately into;

8-10 DB Single Leg RDL's (on ea.



Rest 90sec. Between Sets

Hack Lunges: (*The end of the bar is resting inside of a plate on the ground)



Metcon (Weight)

15min. to get as high as possible...

10/7 Cal Assault Bike

10 Toes-To-Bar

  3 Squat Cleans 135/95


*Round 2: Add 10/5lb.

*Round 3: Add 10/5lb. more

*And so on...

*RX+ is 20/10lb jumps

*To scale it you can just hang out at the same weight the whole time.





10min. to get as far as possible...


DB Squat Clean thruster 35/20s

*30 Double Unders after each set


Rest 3min.


10min. to get as far as possible...


Devil Press 35/20s

*100m Run after each set

Keepin the DBs light today so you can move!


I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!




Every 5min. x 4 rounds:

500m Row

20 Ballslam (25/20lb.)



Round 1.) 5 Deadlifts @30% of 1RM

Round 2.) 5 Deadlifts @40% of 1RM

Round 3.) 5 Deadlifts @40% of 1RM

Round 4.) 5 Deadlifts @50% of 1RM

Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.


10min. AMRAP:


Russin KB Swings 70/53lb

DB Russian Twists 35/25lb.

Sit-Ups (anchored)


*You will not finish this, but get as far as you can.

*Left + Right = 1 on Twists

*Feet will be anchored under DB handle or around KB



For Quality, but also moving quick!



DB Bent Over Row Right Arm (50/35)

DB Bench Press Right Arm

DB Bent Over Row Left Arm

DB Bench Press Left Arm

DB Bicep Curls (using 1 DB)

DB Tricep Extensions (using 1 DB)


*If you have more DBs at your disposal, you can do something a little heaver for the bench and rows (like 70/50) and maybe something a little lighter for the curls and triceps (like 45/25).


*If somehow you finish quick, then just make it an AMRAP and go until the 20min. Mark. (building from 1 back UP to 10)

This looks so fun! Pumped for you.. Literally ;)


Bicep and Tricep Demo: (2nd and 3rd video without the band)





10min. EMOM:

2 Power Cleans + 2 Push Jerks

*Climbing weight or ideally with 1 challenging weight the entire time


Rest 3min. Before Starting Part 2 Below:

Metcon (AMRAP - Reps)

10min. to get as far as possible...

1 Mile Run

200 Double Unders


*If you happen to finish, put your time in the comments

Rest 3min. Before Starting Part 3 Below:

Metcon (Time)

10min. to finish...

50 DB Bench Press 70/35s

50 Strict Pull-Ups

*You may break this however you like!



20min. AMRAP:

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Snatches 50/35lb.

This is a version of the Hero WOD called, "Nate." The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.


*If you can NOT do muscle ups, give this version a go:


20min. AMRAP:

4 Handstand Push-Ups

6 Pull-Ups

8 Alt. DB Snatches 50/35lb.




Back Squat 

4 Sets:

Set 1.) 5 Reps at 40% of 1RM

Set 2.)5 Reps at 40% of 1RM

Set 3.)5 Reps at 50% of 1RM

Set 4.)5 Reps at 60% of 1RM


In Between Each Set Complete;


15-20 Barbell Hip Thrusts

*Something on the lighter side so you can just get a burn. Nothing super heavy.


Rest 90sec. Between Sets


Metcon (Calories)

5 Rounds:

90sec. AMRAP:

10 Front Rack Lunges 155/105

10 Lateral Burpees Over The Bar

Max Cal Assault Bike


Rest 90sec. After Each Round

RX+ 185/135





Metcon (AMRAP - Reps)

Every 3min. x 6 Rounds:

30 Plank Jacks

30 Wall Sit Calf Raises

30 Skaters (L+R=2)

30 Glute Bridges


Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)



Plank Jacks:



Skater Lunge Demo:



Glute Bridge Demo:






Power Snatch 

Every 2:30 x 10 Rounds:

250m Row

8 Toes-To-Bar

* Power Snatches (climbing)


Rounds 1-3: 5 snatches

Rounds 4-6: 3 snatches

Rounds 7-10: 1 snatches


Metcon (Time)

9min. to finish....

75 Push Jerks (115/75lb.)

EMOM complete 8 American KB Swings 53/35lb.

RX+ is 70/53 for 6 reps


P.S. You are starting with swings :)





Metcon (Time)

Choose 1 option below


Option 1: (Advanced) - Walking Lunges for 400 meters with 25/15lb DBs

immediately into;

400m with bodyweight


Option 2: (Novice)  - Bodyweight Walking Lunges for 800 meters


Option 3: (Beginners) Bodyweight Walking Lunges for 400 meters

We've done this one before and you will continue to see it every now and again. Try to build on whatever you've done previously or even just a faster time. This is a great piece