Friday, August 31, 2012

08.30.12

5 sets @ 85% of maximum perceived exertion
AMRAP in 30 seconds/30 seconds rest

airdyne (calories)
wall ball @ 20/14
row (meters)
handstand push-ups
double unders

08.28.12

A. 5 rounds for time
10 kb swings @ 70/55
10 burpees

rest 10:00

B. for time
row 1000 meters
50 wall ball shots @ 20/14

Tuesday, August 28, 2012

Isaac

In preparation for Isaac, TPG will close at 12 PM Tuesday.  We will be closed Wednesday through Thursday morning.  We plan to re-open for the afternoon sessions on Thursday, August 30.  Stay tuned to this blog and our Facebook page for updates.  Stay safe.

08.27.12


A. In 6 sets, work to a heavy 3 rep floor press.
B. back squat X 2 X 10 @ 65% on 45 seconds
C. run 800 meters X 3; rest 2:00 (keep splits within 5-8 seconds)

Monday, August 27, 2012

08.24.12


AMRAP in 15:00
7 shoulder-to overhead @ 135/95
9 toes-to-bar
11 box jumps @ 24/20

08.23.12


A. hang power clean cluster @ 85% X 1.1.1 X 4; rest 2:00
B. for time/calories
run 800 meters
row 1000 meters
airdyne 3:00 for calories

Thursday, August 23, 2012

08.22.12

3 sets for time/calories

10 full cleans @ 135/95
90 second airdyne for calories
rest 6:00

Wednesday, August 22, 2012

08.21.12

A. In 12 minutes, work to a heavy 2 repetition overhead squat.
B. deadlift @ 65% X 2 X 10 every 45 seconds
C. 10:00 of handstand push-up practice (50 reps maximum)

Monday, August 20, 2012

08.20.12

5 rounds for time

10 split snatches @ 115/75 (alternating)
12 chest-to-bar pull-ups
run 400 meters

Saturday, August 18, 2012

08.17.12


A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds
B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)

The objective of the hammer intervals is to simulate fatigue late in a race/workout.  

Athletes are to run the 200s fast and consistent (within 5 seconds).  The exceptions to this will be the 3rd and 5th intervals.  These 2 intervals are to be run as fast as possible.  The rest time (60 seconds) will not change.  The athletes' objective is to be able to go back to the original pace for intervals 4 and 6.  This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.

08.16.12


for time
15 clean and jerks @ 155/100
row 600 meters
15 clean and jerks @ 155/100

Thursday, August 16, 2012

08.15.12

A. clean cluster @ 87% X 1.1.1 X 4; rest 2:00
B1. L-pull-ups X 10-8-6-8-10; rest 30 seconds
B2. hollow plank hold for 30 seconds X 5; rest 60 seconds

Wednesday, August 15, 2012

08.14.12

@ 85% of MPE
AMRAP in 6:00
5 tng deadlifts (heavy)
10 ring dips
60 seconds on the airdyne (calories)
rest 3:00
AMRAP in 6:00
15 wall ball shots @ 20/14
row 300 meters
rest 3:00
AMRAP in 6:00
50 double unders
10 burpees (no jump)
rest 3:00
AMRAP in 6:00
run 800 meters
amrap box jumps @ 24/20 with time remaining (step down)

Monday, August 13, 2012

08.13.12

A. back squat @ 3131 X 3 X 3; rest 2:00
B. front squat @ 75% X 5 X 5; rest 30 seconds
C. run 1 mile @ 85-90%

08.10.12


3 sets for times

10 sumo deadlift high-pulls @ 105/65
10 burpees
row 500 meters/400 meters
rest 6:00

Friday, August 10, 2012

08.09.12

A. In 12:00, work to a heavy double power clean.
B. hang snatch (squat) X 2 X 10 on 45 seconds @ 60% of snatch
C. run 800 meters X 3; rest 2:00

Wednesday, August 08, 2012

08.08.12

2 rounds for time

50 wall ball shots @ 20/14
25 chest-to-bar pull-ups
50 double unders
25 burpees

*20 minute cap

08.07.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.
B. overhead press @ 75% X 10-8-6-4; rest 60 seconds
C. L-sit--5 hard attempts; rest 60 seconds

Monday, August 06, 2012

08.06.12

3 sets
10 overhead squats @ 115/75
run 400 meters
rest 2:00 b/t sets and after 3rd set

3 sets
10 kb swings @ 70/55
row 2:00 for meters
rest 2:00 b/t sets and after 3rd set

3 sets
15 toes-to-bar
30 push-ups
rest 60 seconds b/t sets

Friday, August 03, 2012

08.03.12

A. front squat cluster @ 85% X 1.1.1 X 3; rest 2:00
B. barbell bent over row X 10-10-10 (moderate); rest 60 seconds
C. 50 alternating pistols or AMRAP of pistols in 7:00 (whichever comes first)

Thursday, August 02, 2012

08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

08.01.12

A. In 12 minutes, work to a heavy double hang power clean.
B. snatch @ 70% X 10-8-6-4; rest 60 seconds
C1. ring superman X 5 hard attempts; rest 0 seconds
C2. AMRAP in 20 seconds of hollow rocks; rest 60 seconds