Todd Nief

19.07.02

FITNESS & PERFORMANCE
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”)

Training notes:
•35 minute cap.

Record time.

19.07.01

FITNESS
A. Push-ups
AMRAP in 60s

Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.

Record reps completed.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 DB push presses
8 DB bent over rows
12 air squats

Training notes:
•Partners alternate rounds.
•DB weight should be moderately tough but unbroken.

Record rounds completed.

PERFORMANCE
A. Strict ring dips
One AMRAP set

Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.

Record reps completed.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 air squats

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep moving with minimal breaks.

Record rounds completed.

19.06.29

FITNESS & PERFORMANCE
“AMRAP Christine”
In teams of two—
P1: 500m row
P2: 500m row
P1: 12 deadlifts (bodyweight) + 21 box jumps, step down (24”/20”)
P2: 12 deadlifts (bodyweight) + 21 box jumps, step down (24”/20”)

Training notes:
•One partner rests while the other works.
•Bodyweight deadlifts should be “moderate” – adjust weight as necessary based upon that.

Record reps completed.

19.06.28

FITNESS
A. EMOM 9:
Mins 1-3: 3 power cleans w/ 1s pause in receiving position
Mins 4-6: 2 power cleans w/ 1s pause in receiving position
Mins 7-9: 1 power clean w/ 1s pause in receiving position

Training notes:
•Build as able but maintain solid positions throughout.

Record weights used.

B. 3 rounds:
400m run
10 DB Curtis Ps

Training notes:
•DB weight should be moderately tough.
•15 minute cap.

Record weights used.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 touch-and-go squat cleans
Mins 4-6: 2 touch-and-go squat cleans
Mins 7-9: 1 squat clean

Training notes:
•No misses but all tough weights.

Record weights used.

B. 3 rounds:
400m run
10 hang power cleans (155/105)
10 thrusters (155/105)

Training notes:
•Barbell weight should be moderately tough.
•18 minute cap.

Record time.

19.06.27

FITNESS & PERFORMANCE
A1. Double KB front rack rear-foot elevated split squats
3×10/leg; Short rest b/w legs; Rest 1 min
A2. Banded good mornings
3×30-60s; Rest 1 min

Training notes:
•Thumbs between collar bones and elbows down on KB front rack.

Record weights used.

B. 30 wall balls (20 to 10’/14 to 9’)
30 Russian KB swings (70/53)
-Rest 2 min
40 wall balls (20 to 10’/14 to 9’))
40 Russian KB swings
-Rest 2 min
50 wall balls (20 to 10’/14 to 9’)
50 Russian KB swings (70/53)

Training notes:
•Weight should be no heavier than moderately challenging on wall balls and swings.

19.06.26

WEDNESDAY
FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×3; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×3; Rest 45s
A3. DB Turkish get-ups
3×4/side; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record resistance used on pull-ups and dips.

B. 90s assault bike/row
90s DB devil presses (50/hand – 35/hand)
-Rest 2 min
90s assault bike/row
90s box handstand push-ups
-Rest 2 min
90s assault bike/row
90s devil presses (50/hand – 35 /hand)

Training notes:
•Modify box handstand push-ups so that you’re able to get a few larger sets.

Record reps completed.

PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×4; Rest 45s
A2. DB push presses
3×8; 40×1 tempo; Rest 45s
A3. Bottoms-up half Turkish get-ups
3×5/side; Rest 2-3 min

Training notes:
•Honest on tempo on DB push presses. That should be a grind.
•Don’t alternate on TGU – complete all on one arm before switching.

Record weight used on pull-ups and push presses.

B. 90s assault bike/row
90s DB devil presses
-Rest 2 min
90s assault bike/row
90s wall climbs
-Rest 2 min
90s assault bike/row
90s devil presses

Training notes:
•Assault bike should be difficult but sustainable across rounds.

Record reps completed.