11.29.11

A. deadlift X 5-5-5

B1. toes-to-bar (strict) X 10 X 4; rest 0 seconds

B2. butterfly hands-to-floor sit-ups X 20 X 4; rest 75 seconds

11.28.11

3 rounds for times

run 400 meters
20 pull-ups
20 barbell thrusters @ 95/65
50 double unders

rest 3 minutes between each round

11.23.11

A. amrap of ring dips @ 3131 X 5; rest 90 seconds
B. run 1000 meters for time; rest 3 minutes
run 800 meters for time; rest 3 minutes
run 400 meters for time

11.22.11

testing

A. amrap in 5 minutes of clean and jerk @ 135/95

*clean=1 point, jerk=1 point

*must be performed in sequence

*power or squat

rest 10-15 minutes

B. amrap in 5 minutes

10 burpees

10 pull-ups

*each rep=1 point

11.21.11

A. work to a heavy 1 rep squat snatch in 15 minutes
B. turkish get-ups X 5-5-5 each side (heavy)

11.18.11

3 rounds for times

run 400 meters

deadlift X 15 @ 275/185

toes-to-bar X 20

rest 3 minutes between rounds

11.17.11

A. push-press X 3-3-3-3
B. 35 unbroken double unders X 5 for time

11.16.11

5 rounds for times

15 wall ball shots @ 20/14
run 100 meters
10 overhead squats @ 95/65
rest 3 minutes b/t rounds

11.15.11

A. work to a heavy 2 rep squat clean in 15 minutes

B. muscle-up X 5-5-5-5-5; rest 120 seconds

11.14.11

amrap in 30 seconds of sumo deadlift high-pull @ 75/55 X 4; rest 90 seconds

+

amrap in 30 seconds of hands-to-floor sit-ups in butterfly position X 4; rest 90 seconds

+

amrap in 30 seconds of burpees X 4; rest 90 seconds

11.11.11

continuous movement for 20 minutes @ 70%

20 squats
20 ring rows
run 200 meters
2 laps bear crawl
100 meter farmer's carry
10 sprawls

11.10.11

testing

amrap in 20 minutes

run 400 meters

1 power clean @ 185/125

amrap of handstand push-ups--1 attempt each round

Score is total number of handstand push-ups performed.

11.09.11

A. front squat X 5-5-5-5
B. high box jumps X 15-15-15-15; rest 60 seconds--focus on rhythm and height, not speed

Reindeer Run!

TPG will be running our annual 5K for time on Friday, December 2. Here is a link to the Reindeer Run:

http://www.reindeer-run.com/whenwhere.htm

This is a fun event that is held each year in conjunction with the Downtown Festival of Lights. We will leave TPG around 5:30 pm to head downtown. If you need to meet us downtown, let Charles know and we'll set up a meeting point.

Morning classes on this day will be held as usual. There will be an open gym from 4 pm to 5:30 pm on Friday December 2 (the day of the race). All classes after that are cancelled.

11.08.11

3 rounds for times

ground-to-overhead X 10 (heavy)

run 200 meters

chest-to-bar pull-ups X 15

russian swings @ 70/55 X 20

rest 2:30 between rounds

11.07.11

A. clean grip deadlift X 5-5-5-5
B1. hand release push-ups X 25-25-25-25; rest 0 seconds--focus on speed
B2. hollow rocks X 20-20-20-20; rest 60 seconds

11.04.11

6 rounds for times

~200 meter run w/hill
burpee broad jumps for 20 meters
rest 2:30 between each round

11.03.11

A. hang squat snatch X 2-2-2-2

B. 400 meter acceleration ladders @ 60%-70%-80%-90% per 100 M X 3; rest 90 seconds

11.02.11

A1. power cleans X 10 (touch and go-heavy) X 5; rest 30 seconds
A2. 20 wall ball shots @ 20/14 (unbroken) X 5; rest 120 seconds
B. overhead medicine ball throw for distance @ 20/15 X 5; rest as needed--record longest single throw in feet

11.01.11

A. 1 arm barbell press X 3-3-3 (each side)
B. L-pull-ups X 10-10-10-10; rest 60 seconds

10.31.11

for time

run 200 meters
20 barbell thrusters @ 115/80
50 double unders
run 400 meters
20 barbell thrusters @ 115/80
50 double unders
run 200 meters