09.30.15

Fitness
A1.front squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 5 X 3; rest 0 seconds
A3.lunge rotations X 5 ea X 3; rest 90 seconds
B.1-5 ladder for 10:00
p.lette push-up
ring row

*Use extra weight for pull-ups to stay within rep range if necessary.

Performance
A.6:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
24 double unders
rest 3:00
6:00 @ 85%
6 STOH @ 75/45
9/4 pull-ups
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 russian swings @ 55/35
15 push-ups
100 meter sandbag carry @ 60/45

09.29.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; rest as needed

09.28.15

Fitness
A.work up to a heavy 1 rep deadlift
B1.OA KB or DB press @ X020 X 5 X 3; rest 0
B2.bad stretch X 15 seconds X 3; rest 60 seconds
C.run 15 seconds fast X 8; rest/walk 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A.clean and jerk X 3 X 3 (drop all);rest as needed-do not miss
B.hang snatch X 3 X 3 (drop all); rest as needed-do not miss
C.back squat @ 20X0 X 5 X 2; rest as needed-don’t strain
D.row 500/400 meters X 4; rest 2:00

1506 Objectives

Cycle 1506 Objectives

Fitness
-Increase overall force production in the hinge movement by using twice per week, varied exposure to the movement.  We will test and re-test this.
-Increase mixed modal aerobic capacity. We will test and re-test this.  Speed endurance work and more frequent aerobic power testers/high end MAP work will be used to address this aim.
-Increase body awareness, fluidity and well being through daily crawling practice.

Performance
-Increase overall squat force production as well as personal awareness of recovery with high frequency squat practice.
-Increase body awareness, fluidity and well being through daily crawling practice.
-Increase strength-speed with moderate frequency/moderate-to-high intensity olympic lifting practice.
-Increase speed/endurance and VO2 max with specific intervals addressing these qualities.

09.25.15

Fitness
A.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
B.DB external rotations @ 3020 X 6ea X 2;rest as needed
*compare to 08.06.15

Performance
A.hang clean and jerk @ 50% X 2 X 4-drop all; rest as needed
B.for time
15 clean & jerks @ 60%
run 200 meters
12 clean and jerks @ 60%
run 200 meters
9 clean and jerks @ 60%
run 200 meters

C&J is GTOH (any accepted clean and STOH is fine)
**Max weight on tester is 135# for men and 95# for women.  If your 60% is greater than this, it is your lucky day!

09.24.15

Fitness
A1.5 vertical rebound jumps X 4; rest as needed
A2.crab walk X 1 length X 4; rest as needed
B1.split squat @ 30X0 X 5 ea leg X 3; rest 30 seconds
B2.row 250 meters @ 85% X 3; rest 60 seconds

Performance
A.snatch @ 62% X 2 X 4; rest as needed-drop all
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed
*compare tester  to 08.11.15

09.23.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.side plank X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed
*compare to 08.04.15

Performance
A1.F roll + vert jump and B. roll + jump X 4; rest 30 seconds
A2.back squat @ 32X1 X 5 X 4; rest 30 seconds
A3.tuck front lever X 5-6 seconds X 4; rest 60 seconds
B.for 10:00 @ Z1
row 300 meters
100 meter farmer’s carry
3-4 HS kick-ups
bear crawl 1 lap

09.22.15

Fitness
A1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
A2.bar dips @ 30X0 X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B1.100 meter farmer’s carry (heavy) X 2; rest as needed
B2.hollow plank X 40 seconds X 2; rest as needed
C.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.run 1.5 miles for time--record time
B.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups
C.Cuban Rotations @ 2020 X 5 X 2; rest as needed
*compare run to 08.10.15

09.21.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B.AMRAP of strict pull-ups (best of 3 sets); rest as needed
C.work up to a heavy 3 rep back squat @ 20X0
D.row 400 meters X 3; rest row time
*compare to 08.05.15

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice X 5 sets--record longest HS hold
C.broad jump X 1 X 5 (record best jump); rest as needed
D1.weighted pull-ups X 5 X 4; rest 30 seconds
D2.~100 meter run w/2 step side shuffle embedded randomly X 4; rest as needed (go from fence to street)

09.18.15

Fitness
A.12 max vertical jumps (w/step in) rest as needed
B1.bulgarian DL @ 1121 X 6-8 X 3; rest 0
B2.seated internal rotations X 10 (alt) X 3; rest 75 seconds
C1.OH press @ X120 X 5-7 X 3; rest 0
C2.duck walk 1 length X 3; rest 0
C3.100 meter suitcase carry (switch 1/2 way) X 3; rest 90 seconds

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
B.duck/jump reaction w/partner for ~ 3-5 minutes (switch every 10)
C1.hang snatch @ ~55% X 2 X 4; rest 45 seconds
C2.ice cream makers X 5-6 X 4; rest 60 seconds
D1.ring superman X 10 seconds X 3; rest as needed
D2.cuban rotations @ 2020 X 10 X 3; rest as needed

09.17.15

Fitness
A.21-18-15-12 reps/cals for time
Row (cals)
Russian swings 55/35
B.side plank X 20 seconds ea X 3; rest as needed
C.cuban rotation @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
C.Freestyle tumbling practice 5:00
D.6:00 @ 85%
5/3 strict pull-ups
100 meter run
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
10 hindu push-ups
50 rope skips
10 alt cossack squats
rest 3:00
@ 85%
row 750/600
run 600

09.16.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.6:00 @ 85%
Row 300 meters
10 NJ burpees
20 box step-ups @ 24/20
Rest 3:00
6:00 @ 85%
Run 200 meters
5 pull-ups
12 walking lunge steps
Rest 3:00
6:00 @ 85%
5 hindu push-ups
10 wall ball shots
5 ring rows
25 jump rope reps

Performance

A.wall line drill X 15-20 seconds X 2; rest as needed

B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed

B2.sideways tuck jump X 6 alt X 3; rest as needed

C1.shrimp squat X 6 ea X 3; rest 30 seconds

C2.L-to-TTB X 5-6 X 3; rest 0

C3.seated leg internal rotation X 10 alt X 3; rest 60 seconds

C.run 2:00 @ 85% X 4; rest 60 seconds

09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed

09.14.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.1-3 ladder (ea side)
Turkish get-up ea side
D.5-1 ladder
OA KB press (each)
Strict pull-ups
E.ring superman X 10 seconds X 3; rest as needed
F.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B2.Forward rolls X 3 X 3; rest as needed
C1.single leg DL X 5 ea X 3; rest 30 seconds
C2.OA KB press @ X020 X 6-8 ea X 3; rest 0
C3.spinal twist X 5ea x 3; rest 75 seconds
D.~100 meter run w/5 step side shuffle embedded X 5; rest as needed(go from fence to street)

09.11.15

Fitness
A1.3 broad jumps X 4; rest as needed
A2.6 steps of lizard crawl X 4; rest as needed
B1.weighted pull-ups (supinated) X 6-8 X 3; rest 30 seconds
B2.front squat @ 22X1 X 6-8 X 3; rest 0 seconds
B3.lunge with rotation X 5ea X 3; rest 60 seconds
C.DB ext rotation @ 2020 X 8 ea X 2; rest as needed

Performance
A.for time
row 1,000/900 meters
30 alt pistols
20 hang power snatches @ 50% of snatch
50 push-ups
20/12 strict pull-ups
run 1,000 meters
B.DB ext rotations @ 2020 X 10 ea X 2; rest as needed

09.10.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.100 meter form run X 2; rest as needed
C1.2 T-Get-ups ea side X 3; rest 15 seconds
C2.hollow plank X 20 seconds X 3; rest 60 seconds
D.15-12-9 reps for time
russian swings (heavy)
bar dips
*200 meter run after each set of dips

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.vert jump w/wall touch X 3 X 4; rest as needed
B2.clean pulls @ 105% of clean X 2 X 4; rest as needed-drop all
C1.single leg DL @ 1121 X 3 ea X 3; rest 30 seconds
C2.archer ring push-ups X 4-6 alt X 3; rest 0 seconds
C3.supported straddle X 30 seconds X 3; rest 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

09.09.15

Fitness
A1.10 rebound vertical jumps x 3; rest as needed
A2.cossack squat X 6 alternating (slow) X 3; rest as needed
B1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
B2.ring push-ups w/RTO @ 20X0 X 8-10 X 3; rest 0 seconds
B3.bad stretch X 10 seconds ea X 3; rest 60 seconds
C.barbell OH walk X 100 meters X 3; rest as needed (b/t 35-65#) in clean grip width OH position

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.forward shoulder roll to backward shoulder roll to forward breakfall  X 1 ea side X 3; rest as needed
B.8:00 @ 85%
15 NJ burpees
12 box step-ups @ 24/20
25 double unders
10 pull-ups
100 meter run
rest 4:00
8:00 @ 85%
15 wall ball shots
12 russian swings @ 55/35
9 hindu push-ups
6 TTB
rest 4:00
row 3:00 @ 85% (meters)

09.08.15

Fitness
A.4 rounds for time
run 400 meters
15 Goblet squats @ 55/35
10 pull-ups
B.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.3 single leg hor jumps (rebound) ea side X 3; rest 30 seconds
B2.6-7 ice cream makers X 3; rest 0 seconds
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C1.run 3:00 @ 85% X 3; rest 60 seconds
C2.back squats @ 22X1 X 5-6 X 3; rest 90 seconds
D.10 single leg calf raises ea side X 2
E.30 reverse calf raises

Labor Day Schedule

TPG will be closed Saturday, September 5 through Monday, September 7.  We will re-open Tuesday, September 8 at 7 am.

09.04.15

Fitness
A1.vertical jump to wall touch X 3 X 3; rest as needed
A2.seated side leg switch X 4-6 alt X 3; rest as needed
B1.romanian DL @ 1120 X 5-6 X 3; rest 30 seconds
B2.pike push-ups X 6-10 X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.heavy suitcase carry X 100 meters X 3; rest as needed--switch ½ way

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.3-4 backwards shoulder rolls X 3; rest as needed
B.10:00 @ 85%
run 200 meters
10 wall ball shots @ 20/14
10 pull-ups
100 meter sandbag carry
rest 4:00
6:00 @ 85%
5 STOH @ 75/45
12 box step-ups @ 24/20
5 TTB
12 russian swings @ 55/35
rest 3:00
row 800/700 @ 85%

09.03.15

Fitness
A.for time
row 800/700
50 box step-ups @ 24/20
40 NPUNJ burpees
30 thrusters @ 45/25
20 cal row
B.DB external rotations @ 3020 X 6-8 ea X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.sideways tuck jump X 4 alt X 3; rest as needed
B1.tuck front lever X 6-8 seconds X 3; rest 20 seconds
B2.front squats @ 32X1 X 5-6 X 3; rest 0
B3.lunge w/rotation X 5 ea X 3; rest 60 seconds
C.run 2 minutes X 3; rest 2:00
D.30 calf raises + 30 reverse calf raises

09.02.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.8:00 @ 85%
10 russian swings @ 55/35
10 hindu push-ups
run 200 meters
rest 4:00
8:00 @ 85%
row 200 meters
25 jump rope reps
10 walking lunge steps
5 pull-ups
10 hollow rocks
rest 4:00
run 400 meters @ 85%

Performance
A.hang clean @ 60-65% X 1 X 8; rest as needed
B.15-12-9 reps
for time
Curtis Ps @ 95/65
Over the bar burpees
C.cuban rotations @ 2020 X 10 X 3; rest as needed

09.01.15

Fitness
A1.3 broad jumps X 3; rest as needed
A2.duck walk 1 length X 3; rest as needed
B1.barbell bent over row @ X020 X 8-10 X 3; rest 30 seconds
B2.shrimp squat X 4-6 ea side X 3; rest 0
B3.pec pulses X 10 ea X 3; rest 60 seconds
C.cuban rotations @ 2020 X 5 X 3; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.forward breakfall X 2 X 5; rest as needed
B2. 20 meter shuttle X 2 laps X 5; rest as needed
C1.belly-to-wall HSPU X 4-6 X 3; rest 30 seconds
C2. EROM DL @ X120 X 4-5 X 3; rest 0
C3.plow X 15-20 seconds X 3; rest 60 seconds