Todd Nief

19.07.24

FITNESS
A. EMOM 10:
2 power snatches w/ 1s pause in receiving position

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.

B. 12 min AMRAP:
12 bike/row calories
8/side alternating goblet lunges
4 DB press (tough)

Training notes:
•Hold KB in goblet position for lunges.
•Note the difference between bike/row pace going into something faster/high turnover on Monday vs something grindier like today.

Record reps completed.

PERFORMANCE
A. EMOM 10:
Mins 1-5: 2 muscle snatches + 2 overhead squats
Mins 6-10: 3 squat snatches

Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. 12 min AMRAP:
12 bike/row calories
8/side alternating single-arm DB overhead reverse lunges, right (50/35)
4 strict handstand push-ups
12 bike/row calories
8/side alternating single-arm DB overhead reverse lunges, left (50/35)
4 strict handstand push-ups

Training notes:
•Hold DB in right hand on right side for first set of lunges and in left hand on second set of lunges. Feet alternate.
•Note the difference between bike/row pace going into something faster/high turnover on Monday vs something grindier like today.

Record reps completed.

19.07.23

FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×8; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause with chin at the top of rings.
•AMRAP(-2) means leave two reps in the tank.

B. 10 min AMRAP:
200m run
15 goblet squats
10 push-ups
5 double DB bent over rows (tough)

Training notes:
•Elevate hands as necessary to keep push-ups looking solid.

Record reps completed.

PERFORMANCE
A1. Strict supinated pull-ups
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×8; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause with chin over bar.
•AMRAP(-2) means leave two reps in the tank.

B. 10 min AMRAP:
200m run
15 goblet squats (53/35)
10 push-ups, hand-release
5 strict pull-ups

Training notes:
•Reduce reps on bodyweight sets as necessary if you can’t do 5+ unbroken strict pull-ups.

Record reps completed.

19.07.22

FITNESS & PERFORMANCE
A. E90s for 6 sets:
1st: 3 back squats @ 21×1 tempo
2nd: 2 back squats @ 21×1 tempo
3rd: 1 back squat @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.

Record weight lifted.

B. 7 min AMRAP:
14 row/bike calories
12 single-arm DB hang clean & jerks (50/35) – 6/arm
10 box jumps, step down (24”/20”)
+
(Rest 3 min)
+
7 min AMRAP:
14 row/bike calories
12 DB snatches, alternating (50/35)
10 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

19.07.20

FITNESS & PERFORMANCE
In teams of two, with only one person working at a time—
For time:
100 KB swings (53/35)
400m run – partners run together.
100 thrusters (45/35)
400m run
100 medball cleans (20/14)
400m run
100 thrusters (45/35)
400m run
100 KB swings (53/35)

Training notes:
•Teams can fraction anyhow – but both partners run together and cannot start working until both return.
•35 minute cap

Record reps completed.

19.07.19

FITNESS & PERFORMANCE
E5 min for 6 sets:
15 assault bike/row calories
12 shoulder-to-overhead (115/75)
9 squat cleans (115/75)

Training notes:
•Barbell weight should be moderate.
•Don’t go too fast on the first set!

Record split times per round.

19.07.18

FITNESS
A. E2min for 10 min:
Squat clean + Front squat + Thruster

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 sets:
1 min assault bike/row @ high effort
1 min renegade rows (tough) in unbroken sets of 3.
-Rest 1 min

Training notes:
•Pace intelligently.
•Renegade rows should be done at a challenging weight.

Record time.

PERFORMANCE
A. E2min for 10 min:
Squat clean + Front squat + Thruster

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 5 sets:
1 min assault bike/row @ high effort
1 min chest-to-bar pull-ups in unbroken sets of 5
-Rest 1 min

Training notes:
•Pace intelligently – avoid a large drop off in bike pace or pull-ups completed.

Record average pace and pull-ups completed per round.