Todd Nief

8 min AMRAP:

600m run

2 min AMRAP: box jumps, step down

AMRAP in remaining time: push-ups, hand-release

+

(Rest 4 min)

+

8 min AMRAP:

600m row

2 min AMRAP: box jumps, step down

AMRAP in remaining time: strict hanging leg raises

+

(Rest 4 min)

+

8 min AMRAP:

1 mile assault bike

2 min AMRAP: box jumps, step down

AMRAP in remaining time: renegade rows, no push-up

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

Bodyweight and DB movements should be “challenging but doable.”

8 min AMRAP:

600m run

40 box jumps, step down (24”/20”)

AMRAP chest-to-bar pull-ups in remaining time

•Done in unbroken sets of 4.

+

(Rest 4 min)

+

8 min AMRAP:

600m row

40 box jumps, step down (24”/20”)

AMRAP strict ring dips in remaining time

•Done in unbroken sets of 3.

+

(Rest 4 min)

+

8 min AMRAP:

1 mile assault bike

40 box jumps, step down (24”/20”)

AMRAP ring muscle-ups in remaining time

•Done in unbroken sets of 2.

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

•Gymnastics pieces must remain in unbroken sets throughout. Don’t do more per set, and wait until you’re ready before starting another set.

•If unbroken targets are not realistic for you, reduce the number of reps or change the movement.

A. E2min for 5 sets:

1.1.1 power cleans w/ 1s pause in receiving position

-Into

E20s for 5 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.

B. EMOM 12:

1st: 30s single-arm DB thrusters, right

2nd: 30s single-arm DB thrusters, left

3rd: 30s reverse lunges, alternating

•Find a challenging but sustainable weight for the DB thrusters

A. E2min for 5 sets:

1.1.1 power cleans

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

-Into

E20s for 5 min:

1 power clean

•Tough but fast.

•Build to something challenging on the E2min power cleans

•Quickly drop the weight for something sustainable on the E20s power cleans

B. EMOM 12:

1st: 20s thrusters (95/65)

2nd: 20s hang power cleans (95/65)

3rd: 30s jumping switch lunges

•Move fast on thrusters and hang power cleans.

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

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. 5 min bike/row @ 85%:

-Into

5 min @ 85%:

5 hanging leg raises

10 DB hang clean & jerks

•5/side

15 air squats

+

(Rest 5 min)

+

5 min bike/row @ 85%:

-Into

5 min @ 85%:

5 hanging leg raises

10 DB hang clean & jerks

•5/side

15 air squats

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

•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.

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. 5 min bike/row @ 85%:

-Into

5 min @ 85%:

5 toes-to-bar

10 DB hang clean & jerks (50/35)

•5/side

15 air squats

+

(Rest 5 min)

+

5 min bike/row @ 85%:

-Into

5 min @ 85%:

5 toes-to-bar

10 DB hang clean & jerks (50/35)

•5/side

15 air squats

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

•If you go too fast, you will blow up on the second five minute AMRAP. Figure out what pace is sustainable for you.

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. Back squat

Build to a tough set of 3 for today in 12 minutes

•No misses. Top set heavy, but not necessarily maximal.

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.

A. Back squat

Build to a tough set of 3 for today in 12 min

•No mises. Top set heavy but not necessarily maximal – go for it if it feels good, though.

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.

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

3 miles assault bike/1500m row

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

2 miles assault bike/1000m row

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

1 mile assault bike/500m row

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

•35 minute cap.

•Comparte to week of 19.07.01