Todd Nief

A. 3 sets:

AMRAP (-2) strict supinated chin-ups

-Rest 2-3 min

•Leave 2 reps in the tank on each set.

•Pay attention to the attrition between sets.

•Use assistance as necessary to start with at least 5 reps on your first set.

B. 20 min AMRAP:

20 air squats

15 box jumps, step down

10 push-ups

5 vertical ring rows

•Shoot for consistent splits per round.

A. 3 sets:

AMRAP (-2) ring muscle-ups

-Rest 2-3 min

•Leave 2 reps in the tank on each set.

•Pay attention to the attrition between sets.

B. 20 min AMRAP:

20 air squats

15 box jumps, step down (24”/20”)

10 push-ups

5 chest-to-bar pull-ups

•Shoot for consistent splits per round.

20 min AMRAP:

20 squat cleans (95/65)

20 toes-to-bar

•Happy 2020.

•Scale toes-to-bar with ball slams or some form of hanging leg raise.

“The Eleventies”

30 min AMRAP:

11 DB hang power cleans

12 push-ups, hand-release

13 burpees, no push-up

14 DB snatches, alternating

15 bike/row calories

16 goblet reverse lunges, alternating

17 single-arm DB push presses

18 lateral hurdle hops

19 wall balls

20 box jumps, step down

•Have a nice decade.

“The Eleventies”

30 min AMRAP:

11 chest-to-bar pull-ups

12 kipping handstand push-ups

13 burpees

14 DB snatches, alternating (50/35)

15 bike/row calories

16 goblet reverse lunges, alternating (50/35)

17 single-arm DB push presses (50/35)

18 double-unders

19 wall balls (20 to 10’/14 to 9’)

20 box jumps, step down (24”/20”)

•Have a nice decade.

A. 10 minutes kipping skill work

•Keep progressing from where you were last week.

B. 10 min AMRAP:

10 bike/row calories

10 double KB cleans

10 bike/row calories

10 double KB shoulder-to-overhead

+

(Rest 5 min)

+

10 min AMRAP:

10 bike/row calories

10 double KB cleans

10 bike/row calories

10 double KB front squats

•Sandbag weight should be moderately tough.

A. 10 minutes kipping skill work

•Practice muscle-up kipping.

B. 10 min AMRAP:

10 bike/row calories

5 burpee bar muscle-ups

10 bike/row calories

5 sandbag-over-shoulder (150/100)

+

(Rest 5 min)

+

10 min AMRAP:

10 bike/row calories

5 burpee ring muscle-ups

10 bike/row calories

5 sandbag front squats (150/100)

•Sandbag weight should be tough but sustainable.

In teams of two, complete the following waterfall style with partners switching order every other movement–

For time:

31 DB push presses

31 ring rows

31 DB snatches, alternating

31 ball slams

31 toes-to-bar

31 push-ups

31 box jumps

31 back squats double DB front squats

31 skaters, alternating

31 DB thrusters

31 lunges

31 burpees

365m row

•P1 does push presses and pull-ups. P2 starts push presses when P1 finishes push presses, then does pull-ups and power snatches. P1 starts power snatches when P2 finishers power snatches, etc.

In teams of two, complete the following waterfall style with partners switching order every other movement–

For time:

31 push presses (75/55)

31 pull-ups

31 power snatches (75/55)

31 ball slams (30/20)

31 toes-to-bar

31 push-ups

31 box jumps (24/20)

31 back squats (75/55)

31 unbroken double-unders

31 thrusters (75/55)

31 lunges

31 burpees

365m row

•P1 does push presses and pull-ups. P2 starts push presses when P1 finishes push presses, then does pull-ups and power snatches. P1 starts power snatches when P2 finishers power snatches, etc.

A. E90s for 6 sets:

3 high hang muscle snatches

•Torso stays upright on high hang snatches.

B. @ 0:00–

15-12-9:

Double KB deadlift (tough)

DB Z press (tough)

•5 min cap.

@ 7:00—

15-12-9:

Double KB deadlift

Assault bike/row calories

•5 min cap.

•Deadlift weight should be tough – not “heavy.”

A. E90s for 6 sets:

High hang muscle snatch + High hang power snatch + High hang squat snatch

•Prioritize speed and position under the barbell.

•Pause briefly in receiving position on high hang snatches.

B. @ 0:00–

15-12-9:

Double overhand deadlift, no hook grip (185/125)

Kipping handstand push-ups

•5 min cap.

@ 7:00—

15-12-9:

Double overhand deadlift, no hook grip (185/125)

Assault bike/row calories

•5 min cap.

•Deadlift weight should be tough – not “heavy.”