Todd Nief

A. 4 rounds:

10 single-arm DB/KB goblet squats, right

10 single-arm DB/KB Russian swings, right

10 single-arm DB/KB front rack reverse alternating lunges, right

-Rest 90s

10 single-arm DB/KB goblet squats, left

10 single-arm DB/KB Russian swings, left

10 single-arm DB/KB front rack reverse alternating lunges, left

-Rest 90s

 

B. 2 rounds:

45s unbroken plank

20 burpees

45s unbroken plank

-Rest 90s

45s unbroken glute bridge

30 unbroken DB/KB swings

45s unbroken glute bridge

-Rest 90s

•Rest and make sure you can do the second isometric hold unbroken.

 

A. 8 rounds:

10 odd object goblet squats

10 odd object Russian swings

10 odd object reverse lunges, alternating

-Rest 90s

 

B. 2 rounds:

45s unbroken plank

20 burpees

45s unbroken plank

-Rest 90s

45s unbroken glute bridge

30 unbroken odd object swings

45s unbroken glute bridge

-Rest 90s

•Rest and make sure you can do the second isometric hold unbroken.

4 rounds—

2 min row/bike/stairs @ escalating pace

3 min AMRAP: 30 double-unders + 8/side single-arm DB shoulder-to-overhead

-Rest 1 min

•Start each round of row/bike/stairs at moderate pace and escalate to tough pace by the end of the interval.

+

EMOM 10:

1st: 30-45s plank DB pull-throughs

2nd: 30-45s single-leg hip thrusts, alternating

 

4 rounds—

1 min stairs/mountain climbers/burpees no push-up @ moderate effort

1 min stairs/mountain climbers/burpees no push-up @ higher effort

3 min AMRAP: 20 skaters, alternating + 10 odd object shoulder-to-overhead

-Rest 1 min

+

EMOM 10:

1st: 30-45s anti-rotational front plank

2nd: 30-45s single-leg hip thrusts, alternating

A. For time:

40 air squats

30 1 1/14 air squats

20 goblet squats

10 heavier goblet squats

•Use an odd object or your heaviest DB/KB for the last set of squats.

 

B. 4 rounds:

10 staggered stance back rack good mornings, right

30-45s side plank, right

10 staggered stance back rack good mornings, left

30-45s side plank, left

 

C. For time:

Accumulate 2:30 wall sit

•Every time you break, do 12 jumping switch lunges

•7 min cap.

 

A. For time:

40 air squats

30 1 1/14 air squats

20 odd object squats

10 heavier odd object squats

•Use an odd object or your heaviest DB/KB for the last set of squats.

 

B. 4 rounds:

10 staggered stance back rack good mornings, right

30-45s side plank, right

10 staggered stance back rack good mornings, left

30-45s side plank, left

 

C. For time:

Accumulate 2:30 wall sit

•Every time you break, do 12 jumping switch lunges

In teams of two—

8 min AMRAP:

P1: 30/20 row/bike calories

P2: 30/20 row/bike calories

AMRAP single-arm devil press in remaining time

•Partners alternate every 4 reps. Switch arms every time you do devil press.

+

(Rest 2 min)

+

In teams of two—

8 min AMRAP:

P1: 30/20 row/bike calories

P2: 30/20 row/bike calories

AMRAP alternating DB snatches in remaining time

•Partners alternate every 8 reps.

+

(Rest 2 min)

+

In teams of two—

8 min AMRAP:

P1: 30/20 row/bike calories

P2: 30/20 row/bike calories

AMRAP single-arm devil press in remaining time

•Partners alternate every 4 reps. Switch arms every time you do devil press.

 

In teams of two—

8 min AMRAP:

P1: 30 mountain climbers

P2: 30 mountain climbers

•1 mountain climber = right foot + left foot

AMRAP odd object devil press in remaining time

•Partners alternate every 4 reps.

+

(Rest 2 min)

+

In teams of two—

8 min AMRAP:

P1: 30 mountain climbers

P2: 30 mountain climbers

AMRAP odd object ground-to-overhead in remaining time

•Partners alternate every 8 reps.

+

(Rest 2 min)

+

In teams of two—

8 min AMRAP:

P1: 30 mountain climbers

P2: 30 mountain climbers

•1 mountain climber = right foot + left foot

AMRAP odd object devil press in remaining time

•Partners alternate every 4 reps.

A. 2-4-6-8:

DB hang power cleans, left

DB shoulder-to-overhead, left

+

(Rest 2 min)

+

2-4-6-8:

DB hang power cleans, right

DB hang power cleans, right

•Adjust reps as necessary based upon the weight that you have so that this is challenging and the last set is difficult to do unbroken.

 

B. 3 min AMRAP:

3 unbroken strict pull-ups

-Into

3 min AMRAP:

6 unbroken push-ups

-Into

3 min AMRAP:

9 unbroken goblet squats

-Into

3 min AMRAP:

6 unbroken push-ups

-Into

3 min AMRAP:

3 unbroken strict pull-ups

 

A. 2 rounds—

2-4-6-8:

Odd object hang power cleans

Odd object shoulder-to-overhead

-Rest 2 min

•Adjust reps as necessary based upon the weight that you have so that this is challenging and the last set is difficult to do unbroken.

 

B. 3 min AMRAP:

6 unbroken odd object bent over rows

-Into

3 min AMRAP:

6 unbroken push-ups

-Into

3 min AMRAP:

9 unbroken odd object goblet squats

-Into

3 min AMRAP:

6 unbroken push-ups

-Into

3 min AMRAP:

6 unbroken odd object bent over rows