645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230

BOOK A FREE CONSULT
BOOK A FREE CONSULT

Todd Nief

20.01.18

FITNESS & PERFORMANCE
In teams of two with one person working at a time—
For time:
50 burpees
-Into
150 shoulder-to-overhead (95/65)
500 double-unders
2000m row
•Partition this section anyhow.
-Into
50 burpees
Training notes:
•Complete the 50 burpees before moving onto the middle section.
•Middle section can be split up in any order.
Record time.

20.01.17

FITNESS 
A. Power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 5 hang power cleans + 5 shoulder-to-overhead
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Barbell weight should be tough but keep reps unbroken.
•Pace cyclical stuff to prioritize barbell work.
Record reps completed.
PERFORMANCE
A. Power clean + Below-the-knee power clean + Above-the-knee power clean
4x(1+1+1); Rest 90-120s
Training notes:
•Hang onto the bar between reps.
•Prioritize positions over load lifted.
Record weight used.
B. EMOM 16:
1st: 6 hang squat clean thrusters (tough but unbroken)
2nd: 30s assault bike/row @ consistent effort
Training notes:
•Barbell weight should be tough but keep reps unbroken.
•Pace cyclical stuff to prioritize barbell work.
Record weight used and pace on cyclical pieces.

20.01.16

FITNESS
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4×3; Building; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
Record weight.
B. For time:
30 DB hang power cleans
20 goblet squats (tough)
10 devil presses
15 DB hang power cleans
10 goblet squats
5 devil presses
Training notes:
•10 min cap
Record time.

PERFORMANCE
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4×3; Building; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
Record weight.
B. For time:
30 chest-to-bar pull-ups
20 overhead squats (95/65)
10 devil press (50/hand – 35/hand)
15 chest-to-bar pull-ups
10 overhead squats (95/65)
5 devil press (50/hand – 35/hand)
Training notes:
•10 min cap
Record time.

20.01.15

FITNESS
“Filthy Fifty”
For time:
50 box jumps, step down
50 KB swings
50 walking lunges
50 knees-to-elbows
50 push presses
50 double DB deadlifts
50 wall balls
50 burpees
50 lateral hurdle hops
Training notes:
•One head of DBs touches the ground on DB deadlifts.
•Don’t drop the empty barbell.
Record time.
PERFORMANCE
“Filthy Fifty”
For time:
50 box jumps, step down (24”/20”)
50 KB swings (35/25)
50 walking lunges
50 knees-to-elbows
50 push presses (45/35)
50 double DB deadlifts (35/hand – 25/hand)
50 wall balls (20 to 10’/14 to 9’)
50 burpees
50 double-unders
Training notes:
•One head of DBs touches the ground on DB deadlifts.
•Don’t drop the empty barbell.
Record time.

20.01.14

FITNESS
A. Bench press
4×4; Across; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 12 min AMRAP:
2-4-6-8…push-ups, hand-release
2-4-6-8…double DB front squats
Training notes:
•Elevate hands as necessary on push-ups.
Record reps completed.

PERFORMANCE
A. Bench press
4,3,4,3; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.

B. 12 min AMRAP:
2-4-6-8…strict handstand push-ups
2-4-6-8…double DB front squats (50/hand – 35/hand)
Training notes:
•Choose a challenging upper body pushing movement that allows you to get through at least 4-5 rounds.
•Can reduce the reps on handstand push-ups as needed.
Record reps completed.

20.01.13

FITNESS & PERFORMANCE
A. 3 sets:
30-60s double-under practice
-Rest 60s
3-6 unbroken strict toes-to-bar/hanging leg raise
-Rest 60s
Training notes:
•Pick something that actually works on the skill of double-unders – not single-unders.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
10 DB snatches, alternating (50/35)
10 burpee box jumps (24”/20”)
+
(Rest 5 min)
+
10 min AMRAP:
10 DB snatches, alternating (50/35)
10 burpee box jumps (24”/20”)
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs. Even though it’s a partner workout, don’t go out too hot.
Record reps completed.

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