Todd Nief

A. E2:30 for 4 sets:

2 front squats

•Start moderately tough and build per set.

B. 3 min AMRAP:

DB burpee box overs

-Rest 2 min

3 min AMRAP:

DB Turkish get-ups, alternating

-Rest 2 min

3 min AMRAP:

DB burpee box overs

•DBs should be “tough”

•Use the same weight for burpee box overs and TGUs.

A. E2:30 for 4 sets:

1st: 4 front squats

2nd: 3 front squats

3rd: 2 front squats

4th: 1 front squat

•Top single tough. Go for it if it feels good.

B. 3 min AMRAP:

DB burpee box overs (50/hand to 24” – 35/hand to 20”)

-Rest 2 min

3 min AMRAP:

DB Turkish get-ups, alternating (50/35)

-Rest 2 min

3 min AMRAP:

DB burpee box overs (50/hand to 24” – 35/hand to 20”)

•DBs should be “tough”

•Use the same weight for burpee box overs and TGUs.

3 rounds–

8 min @ 85-90%:

600m run/600m row

AMRAP in remaining time–

21 ring rows

15 DB push presses

9 double DB front squats

-Rest 4 min

•Run or row once per 8 minutes

•Same weight on push presses and front squats

•Shoot for consistent splits on rounds.

3 rounds–

8 min @ 85-90%:

600m run/600m row

AMRAP in remaining time–

21 chest-to-bar pull-ups

15 handstand push-ups

9 goblet squats (70/53)

-Rest 4 min

•Run or row once per 8 minutes

•Shoot for consistent splits on rounds.

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. 2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 DB snatches, alternating

10 wall balls

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 DB snatches, alternating

10 wall balls

+

(Rest 5 min)

+

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 burpees

20 reverse lunges, alternating

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 burpees

20 reverse lunges, alternating

•Find a challenging but sustainable pace for the bike/row.

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. 2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 DB snatches, alternating (50/35)

10 wall balls (20 to 10’/14 to 9’)

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 DB snatches, alternating (50/35)

10 wall balls (20 to 10’/14 to 9’)

+

(Rest 5 min)

+

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 burpees

20 jumping switch lunges

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

10 burpees

20 jumping switch lunges

•Find a challenging but sustainable pace for the bike/row. You should have an idea of where your pace will set based upon the previous weeks.

Scaled Open 20.3

Open 20.3

A. E2min for 6 sets:

Clean pull + Below-the-knee clean pull + Above-the-knee clean pull

4 box jumps (tough)

•Start moderate and build every 2 sets.

•Make box jumps tough, but don’t risk missing.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

10 DB snatches, alternating

10 lateral hurdle hops

-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:

Clean pull + Below-the-knee clean pull + Above-the-knee clean pull

4 box jumps (tough)

•Start moderate and build every 2 sets.

•Make box jumps tough, but don’t risk missing.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

5 squat snatches (moderate – drop each rep)

30 double-unders

-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. Choose weights based upon this parameter.

A. E90s for 6 sets:

1 power clean w/ 1s pause in receiving position

-Into

E30s for 3 min:

1 power clean w/ 1s pause in receiving position

•Tough but fast.

•Prioritize good positions and nailing your receiving position on every set on the power cleans.

•Shoot for a bit heavier than last week.

B. EMOM 12:

1st: 30s double DB hang cleans

2nd: 30s push-ups

3rd: 30s box jumps, step down

•Find a challenging but sustainable weight for the DB hang cleans

A. E90s for 6 sets:

1 power clean

•Start moderate and build per set. Shoot for no misses.

-Into

3 min AMRAP:

Power cleans @ 90% of top single for today

•Build to something challenging but not maximal on E90s piece.

•Shoot for something a bit heavier than last week.

B. EMOM 12:

1st: 20s power cleans (115/75)

2nd: 20s shoulder-to-overhead (115/75)

3rd: 30s box jumps, step down (24”/20”)

•Move fast on barbell cycling.

•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round