08.29.14

Fitness
A1. 5 swans (or variation) @ 1111 X 3; rest 30 seconds
A2. L-sit X 12 seconds X 3; rest 30 seconds
A3. L-sit from hang (shoulders depressed) X 10-15 seconds X 3; rest 90 seconds
B. 4 sets @ 99%
5 russian swings @ 55/35
20 seconds all out row and/or AD
rest 3:00-perform 12-20 hollow rocks during rest

Performance
3 rounds for time
10 front squats @ 135/95 (from floor)
20 ring push-ups
run 600 meters

TPG will be closed Saturday, August 30-Monday, September 1 for Labor Day.

08.28.14

Fitness
A. In 10 minutes, work up to a heavy thruster from the rack (great form and stability)
B. for time
row 1k
run 1k

*take 1 second off of aerobic time for each pound of thruster

Performance
A. clean + 2 jerks @ 67% X 5; rest 75 seconds
B. belly-to-wall handstand holds X 50 seconds X 3; rest 90 seconds
C1. barbell bent over rows @ 1010 X 6-8 X 3; rest 30 seconds
C2. single arm ring FLR X 10-15 seconds ea X 3; rest 60 seconds

08.27.14

Fitness
A1. 12 KBS (heavy/moderate) X 5; rest 30 seconds
A2. ring push-ups @ 31X1 (turnout) X AMRAP-1 X 5; rest 30 seconds
A3. duck walk 1 length X 5; rest 90 seconds

Performance
A. 2 sets @ 80%
row 800 meters
6 wall walks
150 single jump rope reps
12 strict pull-ups
12 right arm russian swings @ 55/35
12 left arm russian swings @ 55/35
rest 5:00 b/t sets
B. perform the sequence 3 times; rest as needed b/t sequences
slow and controlled
right pistol (10 s hold)
left pistol (10 s hold)
IND (20 s hold)
left cossack (30s)
right cossack (30 s)

08.26.14

Fitness
2 sets @ 80%
run 600 meters
7 turkish get-ups (Right-moderate)
10 strict pull-ups
7 turkish get-ups (left-moderate)
20 alternating lunge steps
row 500/400
100 meter goblet carry @ 55/35
rest 4:00-change order each set

Performance

A1. hang snatch + OH squat @ 67% X 5; rest 45 seconds

A2. single leg broad jump w/ 2 leg landing X 1 each side X 5; rest 60 seconds

B1. belly-to-wall handstand holds X 50 seconds X 3; rest 75 seconds

B2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

08.25.14

Fitness
A. accumulate 90 seconds in each side of a cossack squat
B1. front squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2. barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds
B. run 400 meters; rest run time
row 200 meters; rest row time
run 200 meters; rest run time
row 400 meters; rest row time
run 400 meters; rest run time
row 400 meters

Performance
A. split squat @ 30X0 X 6-8 X 4; rest 2:00
B. close grip bench press @ 30X0 X 6-8 X 3; rest 90 seconds
C. 2 sets
row 3:00 @ 80%; rest 90 seconds
run 3:00 @ 80%; rest 90 seconds

08.22.14

Fitness
2 sets @ 80%
row 800/700
20 burpees (no jump)
30 step-ups @ 20in
120 single jump rope reps
15 ring rows
15 wall ball shots @ 20/14
bear crawl 1 lap
rest 4:30-change order second set

Performance
A. snatch @ 65% X 1.1.1 X 5; rest 60 seconds
B1. max vertical jump w/ 360 degree turn X 4 (alternating) X 4; rest 60 seconds
B2. belly-to-wall handstand holds X 45 seconds X 4; rest 60 seconds
B3. tuck front lever X 5-7 seconds X 4; rest 60 seconds

08.21.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B1. back squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2.weighted pull-ups @ X010 (strict) X 5-7 X 4; rest 90 seconds
C. run 400 meters X 4; rest 90 seconds

Performance

A. front squat @ 32X1 X 8-10 X 3; rest 2:00

B. Overhead press @ 1120 X 6-8 X 3; rest 90 seconds

C1. run 4:00 @ 80%; rest 2:00

C2. row 4:00 @ 80%; rest 2:00

C3. run 4:00 @ 80%

08.20.14

Fitness
A1. ring superman X 10 seconds X 4; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 4; rest 30 seconds
A3. Row and/or AD All out X 20 seconds X 5; rest 2:30-accumulate 20 seconds in hollow plank during rest-5 second roll in on sprints

Performance
A. for  time
row 500 meters
20 STOH @ 135/95
row 500 meters
rest exactly 4 minutes b/t ‘a’ and ‘b’
B. for time
run 400 meters
20 strict pull-ups
run 400 meters

Add part ‘a’ time and part ‘b’ time together for time of tester.

08.19.14

Fitness
A. 3 rounds for time
10 strict pull-ups
15 goblet squats @ 55/35
20 burpees
B. accumulate 60 seconds in side plank each side (rings or floor)

Performance
A. clean @ 65% X 1.1.1 X 5; rest 60 seconds
B. belly-to-wall handstand hold X 45 seconds X 3; rest 75 seconds
C1. pronated weighted pull-ups X 5-6 X 3; rest 60 seconds
C2. supinated ring FLR X 10-15 seconds X 3; rest 60 seconds
*use foot position to adjust difficulty for FLR

08.18.14

Fitness
A. deadlift @ X110 (TNG) X 5-3-5-3; rest 2:00
B1. one arm overhead press @ X120 X 5-7 X 3; rest 30 seconds
B2. alternating sideways ape X 10 X 3; rest 20 seconds
B3. 8 alternating supine leg rotations X 3; rest 90 seconds

Performance
A. locomotion series X 3; rest 45 seconds
Series
6 lizard steps
3 side ways apes-right
3 sideways apes left
B. for 25 minutes @ 80%
run 800 meters
14 alternating goblet lunges @ 55/35
30 double unders
10 hindu push-ups

08.15.14

Fitness
for time
100 meter farmer’s carry @ 55/35
30 ring push-ups
run 600 meters
30 alternating jumping lunges
row 600 meters
run 200 meters

Performance
A. clean and jerk @ 57% X 2 X 4; rest 60 seconds
B. belly-to-wall handstand holds X 30 seconds X 3; rest 60 seconds
C1. archer ring rows @ 1030 X 6-8 X 3; rest 60 seconds
C2. L-sit X 10-12 seconds X 3; rest 60 seconds

08.14.14

Fitness
A. romanian deadlift @ 1121 X 6-8 X 3; rest 2:00
B1. close grip bench press @ 10X0 X 10-12 X 3; rest 30 seconds
B2. cossack squats X 10 (alternating) X 3; rest 90 seconds
C. accumulate 50 seconds in hollow plank

Performance
A. 10 alternating sideways apes as slow as possible X 3; rest 60 seconds
B. 2 sets @ 80%
row 800/700
25 russian swings @ 55/35
25 no jump burpees
run 600 meters
rest 4:00 b/t sets

08.13.14

Fitness
for 10 minutes @ 80%
row 400 meters
6 alternating wall bridge rotations
9 strict push-ups
12 hindu push-ups
rest 5:00
for 10 minutes @ 80%
run 200 meters
10 russian swings @ 55/35
10 burpees

Performance
A. snatch + hang snatch @ 57% X 2 X 4; rest 10 seconds
A2. 1 broad jump X 4; rest 75 seconds
B1. belly-to-wall handstand X 30 seconds X 3; rest 60 seconds
B2. 3-5 tuck ice cream makers X 3; rest 60 seconds

08.12.14

Fitness
A1. front squat @ 20X0 X 8-10 each X 3; rest 30 seconds
A2. ring rows @ 1020 X 10-12 (alternating) X 3; rest 90 seconds
B. 3 sets @ Z1
run 60 seconds
row 60 seconds
crawl 60 seconds

Performance

A. split squat @ 30X0 X 8-10 X 3; rest 90 seconds

B. close grip bench press @ 20X0 X 8-10 X 3; rest 90 seconds

C. row 3:00 @ 80%; rest 2:00

run 3:00 @ 80%; rest 2:00

row 3:00 @ 80%

08.11.14

Fitness
A1. swans X 5 X 3; rest 30 seconds
A2. L-sit X 10-12 seconds X 3; rest 30 seconds
A3. side plank variation(floor or rings) X 15-20 seconds X 3; rest 90 seconds
B. 5 sets (every interval starts on the 2:00 mark)
odd sets: run 200 meters
even sets: row 200 meters

Performance

A. for time

20-15-10 reps for time

deadlift @ 135/95 (must drop all reps)

burpees over the bar

strict pull-ups

B. Z1 of choice for 10 minutes-select from

walk

run

row

combos are fine

08.08.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

Performance
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

08.07.14

Fitness
A1. toes-to-bar @ 1010 X 8-10 X 4; rest 30 seconds
A2. ring blenders X 8-12 each direction X 4; rest 90 seconds
B. run 800 meters @ easy pace
row 800 meters @ moderate pace
run 800 meters @ hard pace

Performance
A.21-15-9 reps for time
row (cals)
thrusters @ 115/85
B. accumulate 110 seconds in hollow plank

08.06.14

Fitness
for time
10 wall walks
20 pull-ups
30 goblet squats @ 55/35
40 push-ups
row 500/400 meters
40 push-ups
30 goblet squats
20 pull-ups
10 wall walks

Performance
A. In 12 minutes, work up to a heavy 5 rep clean cluster (1.1.1.1.1) w/ 10 seconds b/t reps-great technique
B1. belly-to wall handstand X 40 seconds X 3; rest 45 seconds
B2. pronated weighted pull-ups X 6-8 X 3; rest 45 seconds
B3. ring superman X 10 seconds X 3; rest 60 seconds

08.05.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B. deadlift @ X1drop X 5 X 3; rest 2:00
C. pike push-ups @ 30X0 X 6-8 X 3; rest 90 seconds
D. supine leg rotations X 6-8 alternating X 3; rest 60 seconds
E. accumulate 45 seconds in hollow plank

Performance

A. cross step into IND X 1 length X 3; rest 60 seconds-methodical pace

B. 3 sets @ 80%

run 400 meters

5 wall walks

20 step-ups @ 20in

10 strict TTB

row 400 meters

100 meter farmer’s carry @ 55#/35#

rest 4:00 b/t sets

08.04.14

Fitness
@ 85% for 15 minutes
10 burpees (no jump)
16 walking lunge steps
20 butterfly HTF sit-ups
run 600 meters
rest 7:00
@ 85%
row 750/700 meters
50 box step -ups @ 20 in
150 running man jump rope rep

Performance
A. In 12 minutes, work up to a heavy 5 rep snatch cluster (1.1.1.1.1) 10 sec b/t reps-great technique
B1. belly-to-wall HS X 40 seconds X 3; rest 45 seconds
B2. tuck front lever X 6-8 seconds X 3; rest 45 seconds
B3. vertical jump with 180 degree turn X 3 each direction X 3; rest 90 seconds

08.01.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. heavy KB swing X 10-15 X 3; rest 0 seconds
B2. close grip bench press @ 30X0 X 8-10 X 3; rest 90 seconds
C1. duck walk X 1 length X 3; rest 20 seconds
C2. wall bridge rotations X 8 alternating X 3; rest 60 seconds

Performance
A1. 1 length duck walk X 3 (barefoot); rest 10 seconds
A2. forward ape 1 length(barefoot) X 3; rest 60 seconds
B. 2 sets @ 80%--switch order on second set
row 800/700
20 burpees w/ no jump
20 russian swings @ 55/35
10 strict pull-ups
200 meter med ball run @ 20/14
50 double unders
rest 4:00 b/t sets