05.29.15

Fitness
for time
row 50 cals
40 ring push-ups
30 DLs @ 135/95 (drop all)
20 walking lunge steps w/sandbag (60/45)
10 wall walks

Performance
A.for time
5 rope climbs
20 curtis Ps @ 95/65
20/14 strict pull-ups
10 curtis Ps @ 115/85
10/7 L-pull-ups
200 meter sandbag carry @ 60/45
B.DB external rotation @ 3020 X 6 ea X 2; rest as needed

05.28.15

Fitness
A1.close grip bench press @ 20X0 X 8-10 X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 15 seconds
A3.bad stretch X 20 seconds ea X 3; rest 45 seconds
B.row 300 meters @ 85% X 4; rest 30s seconds

Performance
A1.OHSQ @ 31X1 X 6-8 X 4;  rest 30 seconds
A2.OA DB/KB row @ X020 X 6-8 ea X 4; rest 30 seconds
A3.ring blenders X 4-6 ea direction X 4; rest 90 seconds
B.hamstring good mornings @ 45-55# X 6 ea side with 30 sec hold last rep X 2; rest as needed

05.27.15

Fitness
A.front squat @ 31X1 X 8-10 X 3; rest 30 seconds
A2.strict pull-ups X 5-6 X 3; rest 30 seconds
A3.wall bridge rotations X 6 alt X 3; rest 60 seconds
B1.hollow plank X 30 seconds X 2; rest 20 seconds
B2.DB ext rotations @ 3020 X 10 ea X 2; rest 30 seconds

Performance
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

DOTS Reporting

Below are the links to the spreadsheets for the semi-annual testing (DOTS) for the spring, 2015 session.  Please enter your DOTS results at your earliest convenience.

There are only 2 links as we do not have separate spreadsheets for men and women like last time.   A sample entry has already been listed to give an example.

Remember, I do not need your name--just your numbers!  Also, you do not have to list all of your data on the same row.  If do not end up completing all of the DOTS, please just enter what you do complete. Everything helps!

I will keep the spreadsheets open until the first part of June.  Regular diagnostic work represents a critical piece of the programming puzzle.  Thank you so much for your help!

Fitness
https://docs.google.com/spreadsheets/d/1DGv3UntUyua0E9AH22UXGNaXNxbuAnRkVj0RuByyA5A/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1QbGDPHoVcHgMLgPkEJr1iCuIczgZWkuvyazeM4tkWLs/edit?usp=sharing

05.26.15

Fitness
10:00 @ 85%
row 500 meters
20 push-ups
20 walking lunge steps
50 jump rope reps
rest 5:00
10:00 @ 85%
run 400 meters
10 sandbag GTS
10/5 strict pull-ups
20/15 parallette push-ups

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B1.power clean and jerk X 2 X 3 @ 60-65%; rest 30 seconds
B2.weighted bar dips @ 20X0 X 8-10 X 4; rest 15 seconds
B3.pigeon X 20 seconds ea X 4; rest 60 seconds
C.cuban rotations @ 4020 X 10 X 2; rest as needed

05.22.15

Fitness
Individual Option
for time
run 800 meters
30 strict pull-ups
45 burpees
100 squats
carry sand bag 400 meters (60/45)
run 800 meters

Partner Option
for time
run 800 meters
60 strict pull-ups
90 burpees
200 squats
carry sandbag 400 meters
run 800 meters

Performance
Individual Option
for time
run 1 mile
50 strict pull-ups
75 burpees
150 squats
carry sand bag 800 meters(60/45)
run 1 mile

Partner Option
for time
run 1 mile
100 strict pull-ups
150 burpees
300 squats
carry sandbag 800 meters
run 1 mile

Partner Rules
Partners must stay together.
Prior to switching, partners must complete:
- at least 5 and no more than 10 pull-ups
-burpees in at least 5 reps and no more than 10
-squats in at least 10reps and no more than 25
-sandbag=switch as needed, however 1 partner cannot carry more than 600 meters
-only one partner works at a time during cals
-women+women=45# sandbag
-man+man=60#
-man+women=45#

05.21.15

Fitness
A.@70% for 22 minutes
row 600 meters
1 lap bear crawl (slow)
15 hollow rocks
1 lap crab crawl (slow)
10 strict TTB
L-sit 10 seconds
10 alt cossack squats

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C. 3 sets @ Z1
row 500 meters
10 table-to-plows
10 low gait PVC pass throughs
bad stretch 20 seconds ea
6 alt wall bridge rotations

Diagnostic Opportunities to Shine (DOTS) Reporting

Below are the links to the spreadsheets for the semi-annual testing (DOTS) for the spring, 2015 session.  Please enter your DOTS results at your earliest convenience.

There are only 2 links as we do not have separate spreadsheets for men and women like last time.   A sample entry has already been listed to give an example.

Remember, I do not need your name--just your numbers!  Also, you do not have to list all of your data on the same row.  If do not end up completing all of the DOTS, please just enter what you do complete. Everything helps!

I will keep the spreadsheets open until the first part of June.  Regular diagnostic work represents a critical piece of the programming puzzle.  Thank you so much for your help!

Fitness
https://docs.google.com/spreadsheets/d/1DGv3UntUyua0E9AH22UXGNaXNxbuAnRkVj0RuByyA5A/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1QbGDPHoVcHgMLgPkEJr1iCuIczgZWkuvyazeM4tkWLs/edit?usp=sharing

05.20.15

Fitness
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance
A1.ring supinated FLR X 10-15 seconds X 3; rest 30 seconds
A2.hanging leg rotations X 6-8 alt X 3; rest 10 seconds
A3.split PNF X 30 seconds X 3; rest 45 seconds
B1.run 400 meters @ 85% X 3; rest 15 seconds
B2.2 slow turkish get-ups ea side X 3; rest 60 seconds
C.floor german hang X 30 seconds X 2; rest as needed

05.19.15

Fitness
A1.split squat @ 30X0 X 6-8 ea X 3; rest 30 seconds
A2.archer ring row @ X020 X 6-8 (alt) X 3; rest 10 seconds
A3.split PNF X 30 seconds X 3; rest 60 seconds
B.row 30 seconds @ 90% X 5; rest 30 seconds

Performance
15-12-9 reps for time
power clean @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power clean @ 115/70
burpees

Memorial Day Schedule and Special Training

TPG will be closed Saturday, May 23 through Monday, May 25 for Memorial Day.  We will re-open Tuesday, May 26 at 7 am.

We will have a special training session in observance of Memorial Day on Friday, May 22.  The 7 am, 8 am and 11 am special sessions will be held at TPG.  The 4, 5 and 6 pm sessions will be held at Highland Rd park near the pull-up bars (weather permitting).  Please bring water.  Lots of water.  

If it is raining, please meet at TPG.

05.18.15

Fitness
A. deadlift X 5-3-1...max; rest as needed for max single of the day
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C1. hollow plank X 30 seconds X 3; rest 15 seconds
D.cuban rotations @ 4020 X 4-6 x 3; rest 30 seconds

Performance
A.In 12 minutes, work up to a 1 RM power snatch.
B. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds
C.row and/or run @ Z1 for 10:00
D.single arm DB ext rotations @ 3020 X 10 X 2; rest as needed

05.15.15

Fitness
A. In 8:00 or less,work to a 1RM  overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ X010 @ 85% of part ‘a’ weight.
C.@ Z1
row 800 meters
hollow plank X 30 seconds
10 hindu push-ups
active hang 30 seconds
ring FLR 30 seconds
crab crawl 1 lap
run 800 meters
*compare to 11.14.14

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1. HSPU (strict-belly towards wall) X 3-6 X 3; rest 30 seconds
B2.front lever variation X 8 seconds X 3; rest 15 seconds
B3.straddle PNF X 30 seconds X 3; rest 60 seconds
*compare to 11.14.1

05.14.15

Fitness
A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85%
C. row 2,000 meters for time
*compare to 11.13.14

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. work to a 1RM close grip bench press
C. run 3k for time
D.cuban rotations @ 4020 X 6-8 X 2; rest as needed
*compare to 11.13.14

05.13.15

Fitness
2 sets @ 85%
row 500 meters
100 meter sandbag carry
20 push-ups on P.lettes
10 hollow rocks
10 russian swings @ 55/35
run 200 meters
bear crawl 1 lap
10 pull-ups
rest 4:00 b/t sets

Performance
A.12:00 @ 85%
row 400 meters (once)
+
for time remaining
10 sandbag GTS @ 60/45
15 wall ball shots
run 200 meters
B1.L-sit on P.lettes X 10 seconds X 3; rest 20 seconds
B2.hollow rocks X 12 X 3; rest 20 seconds
B3.low gait PVC pass throughs X 6 X 3; rest 20 seconds

05.12.15

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 11.11.14

Performance
A. Work to a 1 RM back squat @ 30X0
B. work to a 1RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
E.floor German hang X 20 seconds X 2; rest as needed
*compare to 11.11.14

05.11.15

Fitness
A. back squat @ 20X0 X 5-3-1-1; rest as needed for max single
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
C.3-D plank X 20 seconds ea X 2; rest as needed (hollow, side, side)
**compare to 11.10.14

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP p.clean in 8:00 @ 90% of ‘a’
C. row and/or run @ Z1 for 10:00
*compare to 11.10.14

05.08.15

Fitness
A1.split squat @ 30X0 X 10 ea X 3; rest 20 seconds
A2.single arm KB/DB OH press @ X120 X 8 ea X 3; rest 75 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 20 seconds
B2.table-to-plow X 6 X 3; rest 75 seconds

Performance

A1.deadlift @ X1drop X 5-7 X 3; rest 30 seconds

A2.L-sit X 10-12 seconds X 3; rest 30 seconds

A3.pronated ring rows @ X020 X 6-8 X 3; rest 75 seconds

B1.DB external rotations @ 3020 X 8 X 2; rest 20 seconds

B2.floor German hang X 20 seconds X 2; rest 20 seconds

B3.hamstring good mornings X 6 ea X 2 w/30 second hold @ final rep; rest as needed--use 35-45#

05.07.15

Fitness
2 sets @ 85%
10 goblet squats @ 55/25
15 no jump burpees
row 400 meters
100 meter sandbag carry @ 60/45
12 hindu push-ups
12 ring rows
run 400 meters
rest 4:00 b/t sets--change order second set
B1.floor german hang X 20 seconds X 2; rest as needed
B2.cuban rotations @ 4020 X 8-10 X 2; rest as needed

Performance
A.hang muscle snatch X 2 X 4 (light and fast); rest 45 seconds
B.hang pull + hang clean X 1 X 4 (light and fast); rest 45 seconds
C.row 500 meters @ 90% X 2; rest row time
D.run 400 meters @ 90% X 2; rest run time
E.accumulate 75 seconds in hollow plank

05.06.15

Fitness
A.AMRAP in 12:00
row 50 cals
50 push-ups
50 jumping lunges (alt)
B.pigeon PNF X 45 seconds ea; rest as needed
C.pec PNF X 30 seconds ea;  rest as needed
D.straddle PNF X 90 seconds
E.loaded dorsi stretch X 45 seconds each

Performance

A.For time

21-15-9 reps of--

OHP @ 95/55

burpees over the bar

then…

30/20 strict pull-ups

B1.hamstring good mornings X 6 ea X 2 w/ 30 second hold on final rep; rest 20 seconds

B2.pec PNF X 20 seconds each X 2; rest 20 seconds

*Pull-ups begin after all reps of OHP and burpees are completed.

**Barbells are taken from floor (no racks).

***Strict press.

05.05.15

Fitness
A1.deadlift @ TNG X 10 X 3; rest 20 seconds
A2.P.lette push-ups w/ feet on 20 in box X AMRAP-1 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.for 12:00 @ easy aerobic
run or row 400 meters
6-10 ring pull-ups
cross step into squat X 8 alt

Performance
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds
A2.hanging leg circles X 6-8 (alt) X 3; rest 30 seconds
A3.supinated ring push-ups @ 31X1
X AMRAP-1 X 3; rest 75 seconds
B1.straddle PNF X 60 seconds x 2; rest 15 seconds
B2.cuban rotations @ 4020 X 10 X 2; rest 15 seconds
B3.wall bridge rotations X 6 (alt) X 2; rest 15 seconds
B4.floor german hang X 20 seconds x 2; rest 15 seconds

05.04.15

Fitness
A.F roll + 180 degree vertical jump X 12-14 reps; rest as needed
B.row 800 meters @ 85%; rest 60 seconds
C.accumulate 60 seconds in ring FLR; rest; 60 seconds
D. run 800 meters @ 85%; rest 60 seconds
E.accumulate 60 seconds in hollow plank; rest 60 seconds
F.row 600 meters @ 85%; rest 30 seconds
G.straddle PNF X 90 seconds
H.DB ext rotation @ 3020 X 8-10 ea X 2; rest as needed

Performance
A.10:00 @ 85%
run 200 meters
10/6 strict TTB
10 P.Lette pass throughs
10 Goblet squats @ 55/35
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
for time remaining
100 meter waiter’s carry @ 35/15 (switch ½ way)
20 lunge steps
20 double unders
1 rope climb
B.loaded dorsi stretch X 45 seconds each
C.bad stretch X 60 seconds each

05.01.15

Fitness
A1.snatch grip deadlift @ X120 X 5-6 X 5; rest 30 seconds
A2.ring FLR (supinated) X 20 seconds X 5; rest 15 seconds
A3.plow X 15 seconds X 5; rest 60 seconds
B1.weighted pull-ups X 5-6 X 3; rest 20 seconds
B2.duck walk 1 length X 3; rest 15 seconds
B3.run @ Z1 for 60 seconds X 3; rest 20 seconds

Performance
A1.1 & ½ back squat @ 30X0 X 6-8 X 3; rest 30 seconds
A2.archer ring pull-ups X 6-8 (alt) X 3; rest 15 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 60 seconds
B1.cast wall walks X 3-5 X 3; rest 20 seconds
B2.plow X 20 seconds X 3; rest 60 seconds
C.single arm DB rotations @ 3020 X 5-6 ea X 2: rest as needed