Todd Nief

A. Push-ups

1 AMRAP set

•Warm-up, but you will only get one chance at a true AMRAP set.

B. 5 rounds—

3 min AMRAP:

3 push-ups

6 ring rows

9 DB hang power cleans

-Rest 1 min

•Variation of “The Chief”

A. Strict ring dips

1 AMRAP set

•Warm-up, but you will only get one chance at a true AMRAP set.

B. 5 rounds—

3 min AMRAP:

3 kipping handstand push-ups

6 pull-ups

9 hang power cleans (115/75)

-Rest 1 min

•Variation of “The Chief”

A. E90s for 8 sets:

Sets 1-2: 4 squat snatches

Sets 3-4: 3 squat snatches

Sets 5-6: 2 squat snatches

Sets 7-8: 1 squat snatch

•Reset each rep.

•Start moderate and build in weight throughout as able.

B. On a 15 minute running clock—

@ 0:00:

3 min AMRAP:

Burpee box jumps

@ 5:00:

3 min AMRAP:

14 Russian KB swings

14 lateral hurdle hops

@ 10:00:

3 min AMRAP:

Burpee box jumps

•Shoot for challenging but sustainable paces.

A. E90s for 8 sets:

Sets 1-2: 4 squat snatches

Sets 3-4: 3 squat snatches

Sets 5-6: 2 squat snatches

Sets 7-8: 1 squat snatch

•Reset each rep.

•Start moderate and build in weight throughout as able.

B. On a 15 minute running clock—

@ 0:00:

30 burpee box jump overs (24”/20”)

•Lateral is ok.

@ 5:00:

For time:

15-12-9 Deadlifts (225/155)

75-50-25 double-unders

•Reduce reps on double-unders as necessary to make this realistic to complete in 5 minutes.

@ 10:00:

30 burpee box jump overs (24”/20”)

•Move fast on this, but ideally there isn’t a huge drop-off on second set of burpee box jump overs.

20 min AMRAP:

8 ball slams

10 DB hang clean and jerks

•5/side

12 assault bike calories

•DB weight should be moderately light.

“18.1”

20 min AMRAP:

8 toes-to-bar

10 DB hang clean and jerks (50/35)

•5/side

14/12* row calories

•Men row 14 calories, women row 12 calories.

In teams of two—

3 rounds:

P1: 500m row

•P2 holds double KB front rack hold (53/hand – 35/hand) while P1 rows.

P2: 500m row

•P1 holds double KB front rack hold (53/hand – 35/hand) while P1 rows.

P1 & P2: 800m run

•Partners run together and cannot start the next round until both are back.

•Each partner will have completed 1500m rowing and 2400m running at the end of the workout.

A. Power clean + Push jerk

Build to a tough triple for today in 12 minutes

•Reset each rep.

B. 5 rounds:

15 bike/row calories

12 DB hang power cleans

9 DB front squats

6 DB shoulder-to-overhead

•18 minute cap

•DBs should be “moderately tough”

A. Squat clean + Split jerk

Build to a tough single for today in 12 minutes

•No more than two misses.

B. 5 rounds:

15 bike/row calories

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 shoulder-to-overhead (155/105)

•18 minute cap

•Barbell weight should be “challenging” but not overly heavy.

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. EMOM 8:

1st: 30-45s banded good mornings

2nd: 30s reverse lunges, alternating

+

(Rest 2 min)

+

8 min AMRAP:

10 double KB deadlifts

5 strict hanging leg raises

•KBs should be “moderate”

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. EMOM 8:

1st: 30-45s banded good mornings

2nd: 30s jumping switch lunges

+

(Rest 2 min)

+

8 min AMRAP:

20 double KB deadlifts (53/hand – 35/hand)

10 strict toes-to-bar

•It’s preferred that you keep the toes-to-bar strict and reduce the range of motion – rather than doing a sketchy not actually strict version of toes-to-bar.