Todd Nief

30 min AMRAP:

400m run

10 double DB front squats

8 double DB shoulder-to-overhead

6 burpees, 6” target

•DB weight should be challenging but should allow you to keep moving.

30 min AMRAP:

400m run

10 double DB front squats (50/hand – 35/hand)

8 double DB shoulder-to-overhead (50/hand – 35/hand)

6 burpees, 6” target

•DB weight should be challenging but should allow you to keep moving.

A. E2min for 5 sets:

2 front squats

•Build throughout. All sets tough but no misses.

B. 3 rounds:

1 min devil presses

1 min DB box step-ups, alterenating

-Rest 90s

•Moderately tough weight for DBs.

C. 5 rounds:

20 Russian KB swings

20 reverse goblet lunges, alternating

•7 minute cap.

•Same weight for KB swings and goblet lunges. Moderately tough weight.

A. E2min for 5 sets:

1st: 3 front squats

2nd: 2 front squats

3rd: 1 front squat

4th: 2 front squats

5th: 1 front squat

•Waveload. Top single tough but not maximal. No misses.

B. 3 rounds:

8 devil presses (tough)

16 DB box step-overs to 24”/20” (same weight)

-Rest 90s

•Weights should be moderately challenging, but not compromise technique at all.

•Make sure sets are sustainable throughout.

C. For time:

50 Russian KB swings (70/53)

100 jumping switch lunges

50 Russian KB swings (70/53)

•7 minute cap.

•This should be a fast workout. Adjust weights and reps accordingly.

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%:

Wall balls

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

DB snatches, alternating

+

(Rest 5 min)

+

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

Wall balls

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

DB snatches, alternating

•Find a challenging but sustainable pace for the bike/row. Bike/row is shorter than last week, so this may alter pace.

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%:

Wall balls (20 to 10’/14 to 9’)

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

DB snatches, alternating (50/35)

+

(Rest 5 min)

+

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

Wall balls (20 to 10’/14 to 9’)

-Into

2:30 bike/row @ 85%

-Into

2:30 AMRAP @ 85%:

DB snatches, alternating (50/35)

•Find a challenging but sustainable pace for the bike/row. Bike/row is shorter than last week, so this may alter pace.

Scaled Open 20.2

Open 20.2

A. E2min for 6 sets:

2 segmented clean pulls

4 box jumps, no step-in (tough)

•Start moderate and build every 2 sets.

•Pause below-the-knee and above-the-knee for segmented pulls.

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

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

8 double KB deadlifts (moderately tough)

20 double DB front rack reverse lunges, alternating (moderately tough)

-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 segmented clean high pulls

4 box jumps, no step-in (tough)

•Start moderate and build every 2 sets.

•Pause below-the-knee and above-the-knee for segmented pulls.

•High pull will be lighter than standard pull last week.

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

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

8 touch-and-go deadlifts (tough but unbroken)

10/side DB overhead reverse lunges, alternating (tough but unbroken)

-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.

8 min AMRAP:

400m run

21 push-ups, hand-release

+

(Rest 4 min)

+

8 min AMRAP:

500m row

15 vertical ring rows

+

(Rest 4 min)

+

8 min AMRAP:

1 mile assault bike

9 DB (hu)manmakers

•Can rotate through bike, run and row in any order based upon logistics.

•Shoot for consistent splits on rounds.

8 min AMRAP:

400m run

21 chest-to-bar pull-ups

+

(Rest 4 min)

+

8 min AMRAP:

500m row

21 handstand push-ups

+

(Rest 4 min)

+

8 min AMRAP:

1 mile assault bike

9 DB (hu)manmakers (50/hand – 35/hand)

•Can rotate through bike, run and row in any order based upon logistics.

•Shoot for consistent splits on rounds.