Teams of 2
0-10 minutes
Row for max distance
Partner not rowing will complete 50m OH KB carry (70/53)
10-20 minutes
Row for max distance
Partner not rowing will complete 5 KB complex
20-30 minutes
Partner not rowing will complete 20 abmat sit-ups
KB complex = Russian swing + reverse lunge (L) + reverse lunge (R)
Bench press
3x3
3x8
Strict pull-ups
Max set
+
3 sets at 150% of max set reps
Use partner for assistance on reps. Rest :60 seconds between sets.
Part 1
400m run
10 squat snatch (115/65)
Rest 1 minute
400m run
8 squat snatch (135/75)
Rest 1 minute
400m run
6 squat snatch (165/95)
Rest 1 minute
400m run
4 squat snatch (185/115)
Score is finishing time
Rest 2 minutes
Part 2
With a 4 minute clock
400m run
Max squat snatch (135/75)
A) Single-arm ring row
3x8L/R
B) Single-arm FLR hold
3x:30 seconds L/R
OPEN GYM
Bike/Row
1 minute easy - :15 seconds hard (rest :30 seconds)
2 minutes easy - :30 seconds hard (rest :30 seconds)
3 minutes easy - :45 seconds hard (rest :30 seconds)
4 minutes easy - :60 seconds hard (rest :30 seconds)
5 minutes easy - :90 seconds hard
Rest 6 minutes
5 minutes easy - :90 seconds hard (rest :30 seconds)
4 minutes easy - :60 seconds hard (rest :30 seconds)
3 minutes easy - :45 seconds hard (rest :30 seconds)
2 minutes easy - :30 seconds hard (rest :30 seconds)
1 minute easy - :15 seconds hard
ROMWOD
Front squat
4x4 @80%
Pause :02 seconds at bottom of first rep. Based off 1RM clean.
Teams of 2
AMRAP20
5 lateral burpees
5 DB cluster (50/35, one in each hand)
5 lateral burpees
*Each athlete completes entire round before switching
**Every 2 minutes starting at 0:00, 50m DB carry (50/35)
A) Half-kneeling DB Arnold press (hold KB front rack in other arm)
3x8L/R
B) Single-arm upright DB row
3x12L/R
C) Landmine trunk rotations
3x6L/R
Citysiders Sarah Tocco, Erica Reyes, and Flic Tipping at Camp No Counselors in Hunt, Texas
EMOM12
1st - 4 low-hang power clean (below knee)
2nd - 4 push press
3rd - :30 second OH hold
7 rounds
Unbroken kipping pull-ups
:25 seconds on
:35 seconds off
Rest 4th round
40-30-20
Calorie row
Russian KB swings (70/53)
TTB
Thoracic twist 10L/R
3 minute saddle
Thoracic twist 10L/R
3 minute pancake
Thoracic twist 10L/R
HBBS
10 @80%
2x10 @70%
2x10 @60%
Based off 2RM. Rest :90 seconds between sets.
3 rounds
200m run
15 snatches (75/55)
Rest 4 minutes after round 3
+
3 rounds
200m run
9 thrusters (105/75)
A) Reverse lunge
3x6L/R
Hold DB/KB at side. Rest :30 seconds between sides.
B) Hollow rock + flutter + scissor
3x10+10+10
C) Weighted hip thrust
3x30
Hold DB on hip
2 rounds
3 minute childs pose
3 minute frog
Teams of 2
Every 8 minutes for 40 minutes
800m run (both)
30 shoulder-to-overhead (155/105)
Partner not working will complete 6 alternating reverse lunges (3L/R) before switching.
