Jul 5, 2020

 by Ryan Webb



Every 4 Minutes x 5 Rounds:

Row 20/15 Cals

200m Run

Building Weight Hang Clean + Jerk


Rounds 1+2 are 3 reps

Rounds 3+4 are 2 reps

Round 5 is a heavy single


*To scale, keep it the same weight and do 3s the whole time.

Tabata dips

Tabata Air squats

Tabata ring rows/pullups

Tabata bent rows




With a Running Clock in 24 minutes...


Tabata DB Push Press 45/30s

Tabata Air Squats

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups


*1 minute Rest between each


Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)


Each station is 4min.


Each Tabata is followed by 1 minute of rest.


Score for each movement is the lowest number of reps




5 Sets:

5 Rep Incline Barbell Bench Press (Keep Reps light enough that failing the last rep isn’t an option.)

*** Super Set ***

20 DB Russian Twist (30/15+)

10 DB Bicep Curls (supinated) (20/15+)


Rest 60-90sec. After Each Set


Supinated DB Curls:



3 Rounds:

20 ballslam (30/20)

15 Toes To Bar

12 DB Snatches (70/50)

9 Burpee Pull-Ups



For Time:

10-9-8-7-6-5-4-3-2-1 reps of:


10 Deadlifts (70/50lb DBs)

20 Double Unders

Just to be clear on the format, here is how it goes...


10 TTB

10 Deadlifts

20 Double Unders





10 Deadlifts

20 Double Unders





10 Deadlifts

20 Double Unders


until you get to 1 TTB and finish with the dubs




21 Minute EMOM:

Min. 1) 1 Round of "DT" 115/80

Min. 2 ) 50 Double Unders

Min. 3) 15/12 Cal Bike

DT is:

12 Deadlifts

9 Hang Power Cleans

6 Jerks


3 Sets:

15 Barbell or DB Hip Thrusts (Building)

200 Meter Double KB Carry*

Rest 2:00 between.


*** 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 :)




AMRAP in 20 minutes:

6 Elevated Heel DB Goblet Squats (70/50lb)

7 Burpee Pull-Ups

10 Alt. Hang DB Snatch (5 ea. side)

200 meter Run

Goblet Squat Demo 




5min. AMRAP:

10 Back Lunges (climbing)

15 Heels Elevated DB Goblet Squats (70/50lb.)

20 American KB Swings 53/35

Max Pull-Ups in remaining time


Rest 1 Minute. Repeat For 5 Total Sets.

Back Rack Lunges are out the rack and it's 5 each leg.


Elevated DB Goblet Squats look like: (with a 25lb. plate)



If possible, do strict pull-ups.




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:





Snatch Complex:

10 Sets: Every 90 seconds

1 Snatch Deadlift

1 Hang Snatch High Pull

1 Power Snatch


8 Rounds:

8 DB Hang Clean and Jerks 70/50

8 Toes To Bar

8 SDHP's 115/75

8 Lateral Burpees Over The Bar

8 Calorie Assault Bike

Deceivingly harder than it looks.


DB Hang Clean and Jerks are 4 each side.




For Time:

1,200 meter Run

30 Devil Press 25/15s

800 meters Run

20 Devil Press 25/15s

400 meters Run

10 Devil Press 25/15s


Time Cap: 20 minutes

Feel free to make it extra brutal with heavier DBs like 45/30s but it's a lot of reps so I chose DBs that were on the lighter end.