Todd Nief

A. Back squat

3×6; Across; Rest 2 min

•All working sets should be somewhat challenging, and last few reps of last set should be “tough”

•Use previous weeks as a guidance for what to shoot for on sets of 6.

B. 2 rounds:

1 min AMRAP humanmakers

1 min anti-rotational front plank – slowly switch arms throughout

-Rest 1 min

1 min AMRAP wall climbs

30s/side seated single-leg raises

-Rest 1 min

•Anti-rotational front plank: https://www.youtube.com/watch?v=7jNQV5Q5uf8

•Seated single-leg raises: https://www.youtube.com/watch?v=EvleorZT7wU

•Nose touches wall and control eccentric on wall climbs.

For time:

30 ring rows

30 thrusters

2000m row/3 miles assault bike

30 thrusters

30 ring rows

•25 minute cap.

•This is a variation of the named workout “Jackie.”

•Don’t drop the empty barbell!

For time:

30 pull-ups

50 thrusters (45/35)

2000m row/3 miles assault bike

50 thrusters (45/35)

30 pull-ups

•25 minute cap.

•This is a variation of the named workout “Jackie.”

•Don’t drop the empty barbell!

A. E90s for 6 sets:

3 high hang power snatches with pause in dip and in receiving position

•Prioritize speed on the turnover and good positions over load lifted.

•Start moderate and build in weight throughout as able.

B. 10 min AMRAP:

10 Russian KB swings (tough)

10 ball slams

10 burpees

•Choose weights such that you can move steadily throughout.

A. E90s for 6 sets:

3 tall snatches + 2 overhead squats

•Prioritize speed on the turnover and good positions over load lifted.

•Start moderate and build in weight throughout as able.

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

B. 10 min AMRAP:

7 deadlifts (185/125)

9 toes-to-bar

11 lateral barbell burpees

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

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. EMOM 20:

1st: 30s DB thrusters (35/hand – 35/hand)

2nd: 30s power wall balls (20 to 10’/14 to 9’)

3rd: 30s double-unders or single-unders

4th: 30s assault bike/row

•This will be a lot of work on the same muscle groups. Pace such that your sets on the wall balls do not drop off throughout.

•Power wall balls are wall balls without the full squat.

“Thanksgiving Feast”

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

35 min AMRAP:

11 KB taters

28 CALORIES

20 giblet squats

19 table push-aways

•Push-aways = push-ups

•Giblet squats = goblet squats

•You can accumulate your calories on any device that you like.

5 rounds:

2 min AMRAP:

7 DB hang squat cleans

7 DB shoulder-to-overhead

7 burpees, 6” target

-Rest 2 min

•DB weight should be moderately.

“The Lyon”

5 rounds:

7 squat cleans (165/110)

7 shoulder-to-overhead (165/110)

7 burpee chest-to-bar pull-ups

-Rest 2 min

•Barbell weight should be challenging but manageable. If your rounds start slower than 2 minutes, you should reduce the weight.