Todd Nief

A. E3min for 3 rounds:

5 strict bar dips w/ assistance

10 DB Z press

15 ring push-ups

•All unbroken sets.

•Short rest between exercises – adjust reps and movements such that you can keep this unbroken.

•Elevate rings to keep push-up sets unbroken.

B. 6 min AMRAP:

2-4-6-8…burpee pull-ups

5-10-15…bike/row calories

+

(Rest 3 min)

+

6 min AMRAP:

3-6-9-12…vertical ring rows

5-10-15…bike/row calories

•Can do some form of burpee jumping pull-ups for the first AMRAP.

A. E3min for 3 rounds:

5 strict weighted ring dips

10 DB Z press

15 ring push-ups

•All unbroken sets.

•Short rest between exercises – adjust reps and movements such that you can keep this unbroken.

B. 6 min AMRAP:

2-4-6-8…burpee bar muscle-ups

5-10-15…bike/row calories

+

(Rest 3 min)

+

6 min AMRAP:

3-6-9-12…strict pull-ups

5-10-15…bike/row calories

•Should be two challenging upper body pulling movements. Adjust movements accordingly.

Closed (Christmas Day)

@ 0:00–

21-15-9:

Double KB front squat (moderately tough)

Lateral burpees over the KBs

•8 minute cap.

@ 10:00–

12 min AMRAP:

10 Russian KB swings (70/53)

15 air squats

10 lateral hurdle hops

•First piece should be quick and high turnover.

•Second piece should have consistent splits per round.

@ 0:00–

21-15-9:

Thrusters (115/75)

Toes-to-bar

•5 minute cap.

@ 10:00–

12 min AMRAP:

10 double DB power cleans

20 double DB front rack reverse lunges, alternating (35/hand – 25/hand)

10 assault bike/row calories

•First piece was part of a South Loop Games event.

•Second piece should have consistent splits per round.

•One head of DBs touches the ground on DB power cleans.

A. 10 minutes kipping skill work

•If you struggle on the kip, probably best to practice with toes-to-bar.

•If you are comfortable with kipping, practice really dialing in your kip. Different variations for toes-to-bar, pull-ups, muscle-ups, etc.

B. 3 rounds:

1 min ring muscle-ups/DB humanmakers

1 min rowing

-Rest 2 min

1 min sandbag over-shoulder (150/100)/double KB cleans

1 min assault bike

-Rest 2 min

•Shoot for consistent splits per round.

•Sandbag weight should be tough but sustainable.

1 wall climb

2 vertical ring rows

3 hang power snatches

4 burpee box jumps

5 box jumps, step down

6 thrusters

7 Russian KB swings

8 hanging leg raises

9 DB snatches, alternating

10 assault bike calories

11 shoulder-to-overhead

12 squat cleans

•The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1.

•Use the same barbell weight for all movements.

“12 Days of Christmas”

1 wall climb

2 strict pull-ups

3 hang power snatches (115/75)

4 burpee box jumps (24”/20”)

5 box jumps, step down (24”/20”)

6 thrusters (115/75)

7 Russian KB swings (70/53)

8 toes-to-bar

9 DB snatches, alternating (50/35)

10 assault bike calories

11 shoulder-to-overhead (115/75)

12 squat cleans (115/75)

•The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1.

30 min AMRAP:

10 DB hang power cleans

10 push-ups

10 box jumps, step down

10 bike/row calories

30 min AMRAP:

5 power cleans (155/105)

13 push-ups

9 box jumps, step down (24”/20”)

•This is a modified version of the hero workout “McGhee”

•Power clean weight should be moderate