Todd Nief

@ 0:00–

3 rounds:

15 ball slams

12 DB thrusters (light)

9 burpees

•8 minute cap.

@ 10:00–

12 min AMRAP:

15 assault bike/row calories

12 American KB swings

9 goblet squats

•Don’t go too hot on the first piece or you will be cooked for the second piece.

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

@ 0:00–

15-12-9-6-3:

Thrusters (75/55)

Toes-to-bar

Lateral barbell burpees

•8 minute cap.

@ 10:00–

12 min AMRAP:

15 assault bike/row calories

12 hang power snatches (75/55)

9 overhead squats (75/55)

•Don’t go too hot on the first piece or you will be cooked for the second piece.

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

A. Back squat

3×8; Across; Rest 2 min

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

B. 3 rounds:

1 min AMRAP DB hang clean and jerk (moderately tough)

-Rest 1 min

1 min plank

-Rest 1 min

•Shoot for consistency between rounds.

•DB C&J and plank should both be unbroken.

A. Back squat

3×8; Across; Rest 2 min

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

B. 3 rounds:

1 min AMRAP DB devil press (tough but unbroken)

-Rest 1 min

1 min FLR on rings

-Rest 1 min

•Shoot for consistency between rounds.

•Devil press and FLR should both be unbroken.

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 wall balls (20 to 10’/14 to 9’)

2nd: 30s box jumps, step down (24”/20”)

3rd: 30s air squats

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.

In teams of two, with partners alternating rounds—

30 min AMRAP:

12 DB hang power cleans (50/hand – 35/hand)

12 DB front rack reverse lunges (50/hand – 35/hand)

250m row

•DB weight should be moderate.

•Compare to week of 19.08.19

A. Front squat

Build to a 3RM for today

•Build to something heavy but shoot for no misses.

B. For time:

20 burpees

10 wall climbs

30 DB box step-overs

10 wall climbs

20 burpees

•Pick a height for wall climbs and stick to it.

•DB box step overs should be a grind.

•Compare to week of 19.09.30

A. Front squat

Build to a max for today in 12 minutes

•Go for it.

B. For time:

20 DB burpees (50/hand – 35/hand)

10 wall climbs

30 DB box step-overs (50/hand to 24” – 35/hand to 20”)

10 wall climbs

20 DB burpees (50/hand – 35/hand)

•Nose touches wall on wall climbs. Control the eccentric.

•Compare to week of 19.09.30

A. 10 min support on rings/ring dip skill work

•Work on feeling comfortable controlling the rings in a variety of different contexts. Work isometric holds in support and at the bottom of the range of motion.

@ 0:00

For time:

30 (hu)manmakers (tough weight)

•10 minute cap.

@ 15:00

5 min AMRAP:

Assault bike/row calories

•Choose a weight that is challenging but that you have a shot of finishing ideally in ~7 minutes for manmakers.

•Compare to week of 18.12.31

A. 10 min ring muscle-up skill work

•If you’re already comfortable with ring muscle-ups, work on switching back and forth between uprises and muscle-ups

@ 0:00

For time:

30 ring muscle-ups

•10 minute cap.

@ 15:00

5 min AMRAP:

Assault bike/row calories

•If you don’t have ring muscle-ups, pick either 50 strict pull-ups or 50 strict ring dips for time. Scale the movements appropriately so that 50 reps is challenging but potentially doable within a 10 minute timeframe.

•Compare to week of 18.12.31