12.29.17

Fitness and Performance
A.for time
50 cal row
50 burpees
50 double unders or 150 singles
50 wall ball shots
50 sandbag GTS @ 60/45
B.penguin X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

12.28.17

Fitness and Performance
A.5 sets (barefoot)
-5-8 strict TTB
-front squat @ 21X1 X 5
-shrimp 1 length
-L-sit X 10 seconds
-special shoulder #1 X 10 reps (alt)
-3 jumps over hurdle
-twisting Lunge X 5 breaths ea
B.dorsi X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

12.27.17

Fitness and Performance
A.Helen
3 Rounds for Time
run 400 meters
21 swings @ 55/35 (Russian or American)
12 pull-ups
B. 2 sets
side plank X 20 seconds ea
½ rolls from sphinx X 10
front plank X 20 seconds
10 alternating windshield wipers
OA lat X 10 breaths ea
C.breathe @ 4-7-8 w/ wave tension for 2-3:00

Christmas Schedule

TPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.

Merry Christmas!

12.22.17

Fitness
A.5 sets
-15 russian swings
-10 hamstring rocks ea side
-p.lette push-ups @ 2111 X AMRAP-1
-penguin X 6 breaths
-run 200 meters @ 85-90%
-walk 60 seconds
B.sphinx X 10 breaths
20 windshield wipers (alt)
-breathe @ 3-5-7 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 burpee pull--ups
10 sandbag GTOH @ 60/45
B.20 rocks
-20 windshield wipers (alt)
-OA lat X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Men use taller bars

12.21.17

Fitness
A.AMRAP in 15:00
5 knees-to-elbows
10 wall ball shots
20 sprawl-to-jumps
30 jump rope reps
200 meter row
B.30 second hollow plank
-dorsi X 10 breaths ea
-down dog to up dog X 10
-breathe @ 3-5-7 for 2-3:00

Performance

A.36 Minutes @ Tempo MAP Pace

-100 meter sandbag run

-14 box step-ups @ 24/20

-5.3.2 TTB

-AB 10 cals

-5 TNG GTOH @ light

-12.8 wall ball shots

*5 seconds b/t clusters

B.table-to-plow X 10 

-glute bridge w/hands under feet X 10 breaths

-breathe @ 3-5-7 for 2-3:00

12.20.17

Fitness
A.4 sets
-back squat @ 20X0 X 3
-ring rows @ 1111 X 8-10
-OA lat X 5 breaths ea
-8 point plank X 25 seconds
-plow-to-side-sit X 10 (alt)
-rest 30 seconds
B.10 reps inch worm
-20 rocks
-seated spinal twist X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Performance
A.30 Minute Block
-kneeling DB OH press @ 1111 X 8
-ring rows @ 1011 X 10
-down dog X 5 breaths
-½ rolls from sphinx X 10 (alt)
-row 175 meters or AB .3 miles  @ 90%
-rest 30 seconds
-5-10 hamstring rocks ea side
B.bretzel X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

12.19.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 3-5-7 for 2-3:00

Performance
A.5 sets
-snatch X 3 (drop all-start @~70%)
-elevated child’s pose X 5 breaths + 60 seconds rest
B.4 sets
-hang power clean and jerk @ 60% X 2
-split squat @ 2011 X 5 ea
-90/90 rotations X 10 (alt)
C.pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe @ 3-5-7 for 2-3:00