Todd Nief

For time:

1000m row/60 bike calories

40 push-ups, hand-release

1000m row/60 bike calories

20 renegade rows

1000m row/60 bike calories

10 wall climbs

•25 minute cap.

•Adjust movements or reps as necessary. Each set of gymnastics movements should be “tough.”

For time:

1000m row/60 bike calories

30 strict handstand push-ups

1000m row/60 bike calories

20 ring muscle-ups

1000m row/60 bike calories

10 wall climbs

•25 minute cap.

•Adjust movements or reps as necessary. Each set of gymnastics movements should be “tough.”

A. E90s for 6 sets:

4 high hang power snatches – pause briefly in receiving position

•Torso stays upright on high hang power snatches.

B. 10 min AMRAP:

10 double KB deadlifts (moderate)

10 lateral burpees over the KBs

10 box jumps, step down

•Choose KBs that allow you to move at a steady rate throughout.

A. E90s for 6 sets:

2 tall power snatches + 2 tall snatches – pause briefly in receiving position

•Receive in the power position for the first two reps, then receive in a full squat for the second two reps.

•Start moderate and build in weight throughout as able.

•Tall snatch: https://www.youtube.com/watch?v=dCiugtIWFrU

B. 10 min AMRAP:

5 deadlifts (225/155)

10 lateral barbell burpees

15 box jumps, step down (24”/20”)

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

A. E3min for 3 rounds:

4-6 unbroken ring push-ups

6-8 DB floor press

30-45s plank

•Elevate rings as necessary to keep ring push-ups unbroken.

•Sets should be tough but unbroken.

•Short rest between movements.

B. EMOM 16:

1st: 2 Turkish get-ups, right

2nd: 3-6 vertical ring rows

3rd: 2 Turkish get-ups, left

4th: 3-6 strict hanging leg raises

•Choose a rep count that you can keep unbroken throughout.

•KB weight should be tough but doable for the Turkish get-ups.

A. E3min for 3 rounds:

2-4 unbroken strict handstand push-ups to deficit

6-8 unbroken kipping handstand push-ups

8-10 unbroken double DB push presses

•Sets should be tough but unbroken.

•Short rest between movements.

B. EMOM 16:

1st: 5-10 unbroken chest-to-bar pull-ups

2nd: 2 Turkish get-ups, right (tough)

3rd: 5-10 unbroken toes-to-bar

4th: 2 Turkish get-ups, left (tough)

•Choose a rep count that you can keep unbroken throughout.

•KB weight should be tough but doable for the Turkish get-ups.

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. 24 min:

1 min double KB cleans + double KB front squat

1 min air squats

-Rest 2 min

1 min assault bike/row

1 min air squats

-Rest 2 min

•Shoot for consistent splits per round.

In teams of two with one person working at a time–

For time:

100 bike/row calories

80 box jumps, step down

60 double DB deadlifts 

40 DB shoulder-to-overhead

20 renegaded rows

•Partners split reps anyhow.

•One head of DBs touches ground on DB deadlifts.

•May need to have two different DB weights for different movements – that’s ok.

•30 minute cap.

In teams of two with one person working at a time–

For time:

100 bike/row calories

80 box jumps, step down (24”/20’)

60 deadlifts (155/105)

40 shoulder-to-overhead (155/105)

20 burpee bar muscle-ups

•Partners split reps anyhow.

•Optional Rx+: 185/125 for barbell if you think this will take you less than 20 minutes.

•30 minute cap.

@ 0:00–

30-20-10:

American KB swings

Wall balls

•8 minute cap.

@ 10:00–

12 min AMRAP:

12 assault bike/row calories

10 DB snatches, alternating

8 push-ups

•Turkish get-ups should be moderately challenging but not super heavy.

•Use the same weight for DB cleans and Turkish get-ups

•Everyone starts the second piece together at 10 minutes on the clock.

@ 0:00–

30-20-10:

American KB swings (53/35)

Wall balls (20 to 10’/14 to 9’)

•8 minute cap.

@ 10:00–

12 min AMRAP:

12 assault bike/row calories

10 DB snatches, alternating (50/35)

8 kipping handstand push-ups

•First piece should be quick and high turnover.