Todd Nief

8 min AMRAP:

3-6-9-12…DB Z press

•20 lateral hurdle hops b/w sets.

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(Rest 3 min)

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8 min AMRAP:

3-6-9-12…vertical ring rows

•20 lateral hurdle hops b/w sets.

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(Rest 3 min)

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8 min AMRAP:

3-6-9-12…push-ups, hand-release

•20 lateral hurdle hops b/w sets.

•Bodyweight movements should be difficult, but modify so that you have a realistic shot of completing the set of 9.

8 min AMRAP:

3-6-9-12…strict handstand push-ups

•30 double-unders b/w sets.

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(Rest 3 min)

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8 min AMRAP:

3-6-9-12…strict pull-ups

•30 double-unders b/w sets.

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(Rest 3 min)

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8 min AMRAP:

3-6-9-12…strict ring dips

•30 double-unders b/w sets.

•Bodyweight movements should be difficult, but modify so that you have a realistic shot of completing the set of 9.

A. E90s for 9 sets:

1.1.1 power cleans w/ 1s pause in receiving position

•Reset each rep. Not touch-and-go.

•Start moderate and build as able, but prioritize positions over load lifted.

B. EMOM 12:

1st: 30s DB hang squat cleans

2nd: 30s DB shoulder-to-overhead

3rd: 30s burpees, no push-up

•Try to recover on burpees.

A. E90s for 9 sets:

1st: 1.1.1 power cleans

2nd: 1.1 power cleans

3rd: 1 power clean

•Waveload. Top single should be heavy. Go for it if it feels good.

•Reset each rep. Not touch-and-go.

B. EMOM 12:

1st: 20s squat clean and jerks (95/65)

2nd: 20s chest-to-bar pull-ups

3rd: 30s burpees, no push-up

•Move fast on each of these pieces.

•Try to recover on burpees.

A. 10 min practice kicking up into a handstand

•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.

B. 10 min AMRAP @ 85%:

10 bike/row calories

10 DB snatches, alternating

10 wall balls

10 bike/row calories

20 reverse lunges, alternating

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(Rest 5 min)

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10 min AMRAP @ 85%:

10 bike/row calories

10 DB snatches, alternating

10 wall balls

10 bike/row calories

20 reverse lunges, alternating

•We’re moving into just straight 10 minute AMRAPs after a few weeks of separating cyclical pieces and mixed pieces from a pacing perspective. Use your learning from the last few weeks to find a solid pace for this work.

A. 10 min handstand walking practice

•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.

B. 10 min AMRAP @ 85%:

10 bike/row calories

10 DB snatches, alternating (50/35)

10 wall balls

10 bike/row calories

20 jumping switch lunges

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(Rest 5 min)

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10 min AMRAP @ 85%:

10 bike/row calories

10 DB snatches, alternating (50/35)

10 wall balls

10 bike/row calories

20 jumping switch lunges

•We’re moving into just straight 10 minute AMRAPs after a few weeks of separating cyclical pieces and mixed pieces from a pacing perspective. Use your learning from the last few weeks to find a solid pace for this work.

Scaled Open 20.4

Open 20.4

A. E2min for 6 sets:

2 clean pulls

3 box jumps from seated on 12” box

2 clean pulls

•Start moderate and build every 2 sets. Clean pull weight should stay fast.

•Reset on each rep of clean pulls.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

5 push-ups, hand-release

10 box jumps, step down

-Rest 1 min

•Each round will take 4 minutes.

•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.

A. E2min for 6 sets:

2 clean pulls

3 box jumps from seated on 12” box

2 clean pulls

•Start moderate and build every 2 sets. Clean pull weight should stay fast.

•Reset on each rep of clean pulls.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

3 strict handstand push-ups

10 box jumps, step down (24”/20”)

-Rest 1 min

•Each round will take 4 minutes.

•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.

27-21-15-9:

Row/bike calories

DB snatches, alternating

-Into

27-21-15-9:

Row/bike calories

DB goblet squats

•25 minute cap.

•DB weight should be “light”

•Same weight for snatches and goblet squats.

27-21-15-9:

Row/bike calories

Power snatches (75/55)

-Into

27-21-15-9:

Row/bike calories

Overhead squats (75/55)

•25 minute cap.

•Barbell weight should be “light”