0-10 minutes
Work to a heavy clean
1.1
12-24 minutes
Every 4 minutes for 12 minutes
4 front squats (use weight from top set of cleans)
8 L/R 1-1/4 walking lunge (hold KB at chest)
3 rounds
AMRAP4
12 air squats
8 burpees
4 power cleans (155/105)
Rest 2 minutes between rounds
Teams of 2
1000m run
100 box jumps (24/20)
100 alternating single-arm Russian KB swings (53/35)
100 calorie row
100 alternating single-arm Russian KB swings (53/35)
100 box jumps (24/20)
1000m run
Citysiders Niiko and Carrie Rautiola at The White House
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54)Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
Every 5 Minutes For 20 Minutes
8 L/R front foot elevated double KB front rack reverse lunge
8 double KB tempo sumo deadlift (44x1)
8 double KB shoulder to overhead
Complete sequence of movements with :30 seconds rest between each
OPEN GYM
Bike/Row
3 rounds
1:30 minutes @moderate
:45 seconds @hard
1:45 minutes @easy
Rest 2 minutes
2 rounds
2:30 minutes @moderate
1:00 minute @hard
2:30 minutes @easy
Rest 2 minutes
3:00 minutes @moderate
1:30 minutes @hard
5:30 minutes @easy
A) Single-Arm Front Leaning Rest
4x:20 seconds L/R
B) Farmers Carry
4x100'
ROMWOD
Movement Prep
A) Cossak Squat + Curtsy Lunge
2x8 L/R
B) A-Skips Onto Plates
2x10 L/R
Use 8"/6" plate heights
Every 5 Minutes For 25 Minutes (5 rounds)
400m run
20 back squats (135/95)
A) Hip Thrust
1x5
1x10
1x15
B) Standing Single-Arm DB Press
3x12 L/R
Complete all reps on one arm before switching
Movement Prep
A) Split-Stance Goblet Good Morning
2x6 L/R
B) Standing Calf Pulses
2x20
Hold KB at chest
Every Minute For 30 Minutes
1st: 6 deadlift (315/225)
2nd: 60 DU
3rd: Rest
4th: 20 Russian KB swings (53/35)
5th: 20 TTB
6th: Rest
A) Pull-Ups
4x max reps
B) DB Bent-Over Row
4x15 @30% of bodyweight, 15% in each hand
No Rest between movements. Rest 2 minutes between rounds.
Movement Prep
A) Thoracic Rotations
2x6 L/R
B) Tempo Goblet Squat (55x1)
2x5
C) Tall Kneeling Jump-Up + Tuck-Jump
2x4
15 squat clean (185/135)
12 front squat
9 power clean + jerk
Rest 4 minutes
15-12-9
Thruster (95/65)
Lateral burpee
1) Bench Press
3x12
2) Dips
3x12-15
Try and perform eccentric with full bodyweight. Place feet on ground as needed for support during concentric.
