Todd Nief

Sam + Jacob Special

A. 4 rounds:

10 staggered stance DB good mornings, right foot forward

15 seated single-leg raises, right

10 staggered stance DB good mornings, left foot forward

15 seated single-leg raises, left

-Rest 2 min

 

B. 3 rounds:

60s bike/row @ gradually escalating pace

60s goblet squats

60s bike/row @ gradually escalating pace

60s air squats

-Rest 2 min

•Start at moderate pace on bike/row and increase to a tough pace by the end of the interval.

 

A. 4 rounds:

10 staggered stance odd object good mornings, right foot forward

15 seated single-leg raises, right

10 staggered stance odd object good mornings, left foot forward

15 seated single-leg raises, left

-Rest 2 min

 

B. 3 rounds:

60s mountain climbers/reverse lunges/step-ups

60s goblet squats

60s mountain climbers/reverse lunges/step-ups

60s air squats

-Rest 2 min

 

8 min:

80 bike/row calories

AMRAP burpees in remaining time

-Into

6 min:

60 bike/row calories

AMRAP burpees in remaining time

-Into

4 min:

40 bike/row calories

AMRAP burpees in remaining time

-Into

2 min:

20 bike/row calories

AMRAP burpees in remaining time

•Scale calories to 60/45/30/15 to give yourself more time on burpees.

+

4 rounds:

30s anti-rotational front plank

60s reverse DB death march, alternating

-Rest 1 min

 

20 min:

60s mountain climbers/stairs/single-unders/high knees

10 burpees

•Pick two or three different “cyclical” variations and rotate through those for the 60s intervals doing 10 burpees between each 60s set.

+

4 rounds:

30s anti-rotational front plank

60s single-leg odd object RDLs, alternating

-Rest 1 min

 

A1. 1 1/4 goblet squats

3x45s; 40×1 tempo; Rest 45s

A2. Air squats

3x45s; 40×1 tempo; Rest 45s

A3. DB back rack good mornings

3x45s; 40×1 tempo; Rest 45s

A4. Tall-kneeling goblet hip extensions

3x45s; 1111 tempo; Rest 45s

 

B. For time:

50 Turkish get-ups, alternating

•Every 10 reps, do 45s unbroken extended plank.

 

A1. 1 1/4 odd object squats

3x45s; 40×1 tempo; Rest 45s

A2. Air squats

3x45s; 40×1 tempo; Rest 45s

A3. Odd object back rack good mornings

3x45s; 40×1 tempo; Rest 45s

A4. Tall-kneeling hip extensions

3x45s; 1111 tempo; Rest 45s

 

B. For time:

50 odd object Turkish get-ups, alternating

•Every 10 reps, do 45s unbroken extended plank.

In teams of two—

16 rounds:

8 jumping switch lunges

10 DB snatches, alternating

8 jumping switch lunges

•Partners alternate rounds.

•20 minute cap.

+

EMOM 10:

1st: 30-45s single-leg alternating V-ups

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

 

In teams of two—

16 rounds:

8 jumping switch lunges

10 odd object ground-to-overhead

8 jumping switch lunges

•Partners alternate rounds.

•20 minute cap.

+

EMOM 10:

1st: 30-45s single-leg alternating V-ups

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

 

A. E90s for 8 rounds:

1st: 5 single-arm DB hang power cleans + 5 single-arm DB front squats + 5 single-arm DB shoulder-to-overhead, right

2nd: 5 single-arm DB hang power cleans + 5 single-arm DB front squats + 5 single-arm DB shoulder-to-overhead, left

•12 total minutes of work.

 

B. 12 min AMRAP:

3-6-9-12…push-ups

3-6-9-12…double DB bent over rows

•2×15 unbroken double-unders b/w each set.

•Push-ups and rows must be done in unbroken sets of 3.

 

A. E90s for 8 rounds:

5 odd object hang power cleans + 5 odd object front squats + 5 odd object shoulder-to-overhead

 

B. 12 min AMRAP:

3-6-9-12…push-ups

3-6-9-12…odd object bent over rows

•2×10 unbroken lateral hops over odd object b/w sets.

•Push-ups and rows must be done in unbroken sets of 3.