Todd Nief, Author at South Loop Strength & Conditioning

20.05.30

Sam + Jacob Special

20.05.29

MINIMAL EQUIPMENT

@ 0:00—

33-21-9:

Row/bike calories

Burpees

@ 9:00—

21-15-9:

Row/bike calories

Burpees

@ 17:00—

15-12-9:

Row/bike calories

Burpees

EMOM 10:

1st: 30s half Turkish get-ups, right

2nd: 30s half Turkish get-ups, left

BARELY ANY EQUIPMENT

@ 0:00—

33-21-9:

Odd object ground-to-overhead

Burpees

@ 9:00—

21-15-9:

Odd object ground-to-overhead

Burpees

@ 17:00—

15-12-9:

Odd object ground-to-overhead

Burpees

EMOM 10:

1st: 30s half odd object Turkish get-ups, right

2nd: 30s half odd object Turkish get-ups, left

20.05.28

MINIMAL EQUIPMENT

A. 5 rounds:

10/side goblet kickstand squats

-Rest 1 min

•Goblet kickstand squat: https://youtu.be/DPj6R13i2do

B. 5 rounds:

30s goblet wall sit

30s air squats @ 3030 tempo

30s jumping switch lunges

-Rest 90s

BARELY ANY EQUIPMENT

A. 5 rounds:

10/side odd object goblet kickstand squats

-Rest 1 min

•Goblet kickstand squat: https://youtu.be/DPj6R13i2do

B. 5 rounds:

30s odd object goblet wall sit

30s air squats @ 3030 tempo

30s jumping switch lunges

-Rest 90s

20.05.27

MINIMAL EQUIPMENT

20 min AMRAP:

4 DB thrusters

6 V-ups

24 double-unders

3 rounds:

10-15/side single-leg hip thrusts

30-45s extended plank

-Rest as needed

•Extended plank: https://www.youtube.com/watch?v=mChNsVlpdZs

BARELY ANY EQUIPMENT

20 min AMRAP:

4 odd object thrusters

6 V-ups

12 lateral hurdle hops

3 rounds:

10-15/side single-leg hip thrusts

30-45s extended plank

-Rest as needed

•Extended plank: https://www.youtube.com/watch?v=mChNsVlpdZs

20.05.26

MINIMAL EQUIPMENT

A. 3 rounds:

90s AMRAP: 3 unbroken strict handstand push-ups

90s AMRAP: 5 unbroken double DB bent over rows

-Rest 90s

•Sets must be unbroken. Break after completing the required number of reps.

B. 12 min AMRAP:

1-2-3-4…wall climbs

2-4-6-8…jumping squats

3-6-9-12…bike/row calories

BARELY ANY EQUIPMENT

A. 3 rounds:

90s AMRAP: 5 unbroken push-ups

90s AMRAP: 5 unbroken bent over odd object rows

-Rest 90s

•Sets must be unbroken. Break after completing the required number of reps.

B. 12 min AMRAP:

1-2-3-4…pike push-ups

2-4-6-8…jumping squats

4-8-12-16…burpees, no push-up

20.05.25

“COVID Murph”

For time:

1 mile run

-Into

20 rounds:

5 KB swings

10 push-ups

15 squats

-Into

1 mile run

•Sub 1600m row or 2.5 mile assault bike for 1 mile run.

Todd Nief

20.05.30

20.05.29

20.05.28

20.05.27

20.05.26

20.05.25

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