12.30.16

Fitness
A.3 sets @ 85%
-row 300 or AD .3 miles
-15 wall ball shots @ 20/14
-12 box step-ups @ 24/20
-9 ring rows
rest 90 seconds b/t sets
B.Z2 for 5-10:00
*student chooses row or AD--may switch set-to-set

Performance
4 rounds for time
run/row 400 meters
10 power snatches @ 75/45
5 burpees over hurdle @ 24/20 (face hurdle)
*you may start on the row or run, but you must alternate and row twice and run twice.

12.29.16

Fitness
5 rounds for time
run 200 meters
10/5 p.lette push-ups
10 russian swings @ 55/35

Performance
A.25:00 block
-front squat @ 21X1 X 8-10
-butcher’s block X 30 seconds
-2 get-ups ea side
-10 second L-sit
-10 hollow rocks
-5 seated pike pulses w/30 second seated pike stretch

12.28.16

Fitness
A1.6-10 hanging knee circles X 3;  rest with wrestler’s bridge X 10 alternating (slow)
A2.shoulder shrugs in tuck L position X 5-10 X 3; rest w/10 slow bootstrappers
B.EMOM for 9 sets
rotate through…
AD 30 seconds @ 90%
row 30 seconds @ 90%
run 30 seconds @ 90%
*you will do 3 sets of each modality.  9 sets total.

Performance
A.deadlift @ 70% X 1 X 12; rest 10-40 seconds b/t reps
B.9 sets E2MO2M (rotate)--every 2 minutes on 2 minutes
-close grip push-ups X AMRAP-2
-pull-ups X ⅓ max reps
-run 200 meters @ 90% or AD .3 miles
*you will do 3 sets of each modality.  9 sets total

12.27.16

Fitness
A1.front squat @ 21X1 X 8-10 X 3; rest w/hip internal rotation X 20 seconds ea
A2.supinated pull-ups X AMRAP-1 X 3; rest w/loaded shoulder flexion X 30 seconds
B.2 continuous get-ups ea side X 3; rest w/special shoulder #1 (back of hand down) X 20 seconds ea

Performance
A1.clean and jerk @ 65-70% X 1.1.1 X 3; rest 30 seconds
A2. alternating side shuffle w/cones ~ 12 feet apart for 30 seconds X 3; rest 60 seconds
B.10:00 block (barefoot)
-forward roll into jump over hurdle X 2
-TTB w/shoulder elevation X 5-8
-balance on PVC for 60 seconds

Holiday Hours

Christmas
TPG will be closed Saturday, December 24 through Monday, December 26.  We will reopen Tuesday, December 27.

New Year
TPG will be closed Saturday, December 31 through Monday, January 2.  We will reopen Tuesday, January 3.

Merry Christmas and Happy New Year!

12.23.16

Fitness
A1.tuck sit X 10-30 seconds X 5; rest w/30 seconds of plow
A2.L Hang X 10-30 seconds X 5; rest w/20 seconds of bretzel ea side
B.4 rounds for time
8 one arm D-bell OH presses (4 ea side)
3 position plank X 25 seconds ea position (left side, right side, hollow)
*Choose weight that is tough for 6-8 reps when fresh.
**Student chooses order on  planks.  You must accrue 25 seconds in ea position prior to moving to the next round.

Performance
A.deadlift @ 90% X 1 X 3; rest 2:00-3:00 b/t
B.EMOM for 12 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 400 meters @ 85-90% X 4; rest 2:00 b/t sets

12.22.16

Fitness
A.5 sets @ 85%
10 ring rows
10 d-bell front squats (moderate & unbroken)
bear crawl 60 seconds
row 200 meters
rest 90 seconds b/t sets

Performance
A.AMRAP in 16:00
run 200 meters
5 STOH @ 95/65
7 burpees over the bar
9TTB
B.Z1 for 5:00

12.21.16

Fitness
A.EMOM for 10 sets
-odd=10-15 russian swings
-even=20 seconds of push-ups
B.for time
100 jump rope reps
20 NJ burpees
75 jump rope reps
20 wall ball shots @ 20/14
50 jump rope reps
20 cal on AD

Performance
A.wide grip strict pull-up (wider than shoulder width) ladder X 2-3-4 (men) 1-2-3 (women) X 3-4 ladders
B.15:00 block
-front squat @ 32X1 X 5
-1 heavy get-up each side
-elevated child’s pose X 30 seconds

Holiday Hours

Christmas
TPG will be closed Saturday, December 24 through Monday, December 26.  We will reopen Tuesday, December 27.

New Year
TPG will be closed Saturday, December 31 through Monday, January 2.  We will reopen Tuesday, January 3.

Merry Christmas and Happy New Year!

12.20.16

Fitness
A1.5-10 knees-to-elbows X 5; rest with bad stretch X 20 seconds ea
A2.ring FLR X 10-30 seconds X 5; rest w/5 seated pike pulses + pike stretch X 20 seconds
B.run 2:00 @ 85% X 4; rest 2:00

Performance
A.deadlift @ 87% X 1 X 3; rest 90 seconds-2:00 b/t
B. In 10:00, work up to a heavy 1 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds
D.run @ 85-90% X 90 seconds X 4; rest 2:00 (perform ~⅓ max reps push-ups during rest)

12.19.16

Fitness
A.30 minute block (barefoot)
-back squat @ 31X1 X 5
-strict pull-ups X 5
-OA lat stretch X 20 seconds ea
-1 heavy get-up each side
-lunge with rotation X 5 reps ea side
-1 heavy get-up each side
-5 jumps over hurdle (focus on soft, precise landing)

Performance
A1.3 position hang snatch  (high,mid,low) @ 60% X 1 ea X 5; rest 30 seconds
A2.75 meter shuttle (cones ~ 12.5 meters apart-6 trips to make 75)  X 4; rest 60 seconds
Barefoot
12:00 Block
-½ max reps strict pull-ups (pronated)
-single leg jump over hurdle X 3 each
-single leg seiza X 40 seconds (switch back and forth)

12.16.16

Fitness
A1.5-10 knees-to-elbows X 4; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 4; rest w/10 slow boot strappers
B.run 4:00 @ 85%
rest 3:00
row 4:00 @ 85%
rest 3:00
run 4:00 @ 85%
*perform 20 seconds of side plank ea side during rest on part ‘b’

Performance

A.deadlift @ 85% X 1 X 4; rest 60-90 seconds seconds b/t reps

B. In 10:00, work up to a heavy 3 rep CGBP @ 20X0

C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds

D.run @ 85-90% X 60 seconds X 6; rest 2:00 (perform ~⅓ max reps strict pull-ups during rest)

12.15.16

Fitness
A.30 minute block
-d-bell front squat @ 31X1 X 5
-5-6 pull-ups
-30 seconds of elevated child’s pose
-2 get-ups ea side (mod-hvy)
-crawl 60 seconds
*Rotate through these crawling patterns:
-bear
-duck walk
-inch worm
*Over 10 strict pull-ups = add weight
Coach Note: D-bell front squat is two d-bells in front rack.

Performance
A1.3 position hang clean (high,mid,low) @ 60% X 1 ea X 4; rest 30 seconds
A2.50 meter shuttle (cones ~ 12.5 meters apart-4 trips to make 50)  X 4; rest 60 seconds
B.12:00 block (barefoot)
-tuck jump over hurdle w/land and turn X 6
-10-15 hollow rocks
-balance on PVC for 60 seconds

12.14.16

Fitness
A1.tuck sit X 10-30 seconds X 4; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 4; rest w/20 seconds bad stretch ea side
B.15-12-9-6 for time
-russian swings (mod/heavy)
-pike push-ups
-hollow rocks

Performance
A.deadlift @ 80% X 1 X 6; rest 40-80 seconds b/t reps
B.EMOM for 10 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 650 meters @ 85-90% X 3; rest 3:00 b/t sets

12.13.16

Fitness
4 sets @ 85%
AD .25 miles
10 sprawl-to-layouts
50 meter sandbag carry @ 60/45 (bear hug)
10 ring rows
run 200 meters
rest 2:00 b/t sets

Performance
A.4 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10 pull-ups
B.20 calf raises @ 1111 X 3; rest w/20 seconds of dorsi stretch ea side
C.single leg seiza X 60 seconds (back and forth)

12.12.16

Fitness
A1.clean grip deadlift @ X111 (re-set @ bottom) X 6-8 X 3; rest w/5 slow reps of cat/cow
A2.P.lette push-ups X 5.5.5 X 3; rest w/pec stretch on rig for 20 seconds ea
B.3 rounds for time
20 cal row
20 box step-ups @ 24/20

Performance
A1.pronated chin over the bar hold X 10-30 seconds  X 4; rest w/butcher’s block  X 30 seconds
A2.back squat @ 32X1 X 3 X 4; rest w/bad stretch X 20 seconds ea side
B1.2 heavy get-ups ea side X 4; rest 30 seconds
B2.hollow plank X 20-30 seconds X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea

12.09.16

Fitness
3 sets@ 85%
10 pull-ups
20 box step-ups @ 24/20
crab crawl 60 seconds
run 400 meters
50 meter OA KB Overhead  carry (switch ½ way)
row 300 meters
rest 3:00 b/t sets

Performance

A.5 rounds for time

run 200 meters

5 power cleans @ 60% max

10 over-the-bar burpees

12.08.16

Fitness
A.Alternating Ladders for 10:00
push-ups X 3-6-9
russian swings X 6-9-12
Execution Note:
Looks like: 3 pus, 6 swings,6 pus,9 swings,9 pus, 12 swings. Then, start over at 3 pus and 6 swings. Not a tester, shake it off as needed but do not dilly dally.
B.for time
AB 1mile
25 rings rows
25 burpees

Performance
A1.strict pull-ups (supinated or pronated) X 4-8 X 3; rest w/OA lat stretch X 20 seconds ea
A2.back squat @ 32X1 X 5 X 3; rest w/hip internal rotation stretch X 30 seconds ea
B.10 T-get-ups (mod/heavy) (5 ea side)
Execution note:  Students should add weight to pull-ups If max is over 12.

12.07.16

Fitness
A1.5-10 knees-to-elbows X 3; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 3; rest w/10 slow boot strappers
B.row 3:00 @ 85%
rest 2:00
run 3:00 @ 85%
rest 2:00
row 3:00 @ 85%
*perform 15 hollow rocks during each rest period on part ‘b’

Performance
A.deadlift @ 75% X 1 X 8; rest 20-50 seconds b/t reps
B. In 10:00, work up to a heavy 5 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 20-60 seconds
D.row 200 meters @ 85-90% X 5; rest 60 seconds

12.06.16

Fitness
A1.back squat @ 31X1 X 6-8 X 3; rest w/dorsi stretch X 20 seconds ea
A2.pull-ups (pronated) X 3.3.3 X 3; rest w/OA lat stretch (add weight if max strict pull-ups is over 10).
B.P.lette push-up ladders
2-4-6 X 3
perform 1 mod/heavy get-up per side after each completed ladder

Performance
A1.high hang snatch @ 60% X 2 X 5; rest 30 seconds
A2.50 meter shuttle X 5; rest 60 seconds
B.10:00 block (barefoot)
-4 alt lateral rebound jumps over hurdles
-2-4 forward rolls
-10 second L-sit
-single leg seiza X 20 seconds ea

12.05.16

Fitness
A1.tuck sit X 10-30 seconds X 3; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 3; rest w/20 seconds bad stretch ea side
B.4 rounds for time
10 DLs @ ~ 50% 1RM
20 alternating lunge steps
run 200 meters

Performance
A.deadlift @ 70% X 1 X 10; rest 20-40 seconds b/t reps
B.3-4 alternating ladders
-P.lette push-ups w/feet elevated on 20 in box X 6-8-10 (men) and 3-4-5 (women)
-pull-ups X 3-4-5 (men)
X 1-2-3 (women)
C.run 800 meters @ 85-90% X 2; rest 3:00
D.calf raises @ 1111 X 20 X 2; rest w/dorsi stretch X 20 seconds ea leg

12.02.16

Fitness
A.25:00 block
-front squat @ 21X1 X 6-8
-6-8 pull-ups (pronated-add weight if max is over 12)
-elevated child’s pose X 30 seconds
-2 get-ups each side
-bretzel X 20 seconds each side

Performance
A1.high hang clean @ 60% X 2 X 5; rest 30 seconds
A2.50 meter shuttle X 5; rest 60 seconds
B.10:00 block (barefoot)
3 tuck jumps over hurdle (control landing)
12-15 hollow rocks
roll feet on PVC for 30 seconds

12.01.16

Fitness
A.tuck sit X 10-25 seconds X 3; rest 60 seconds w/jefferson hang X 20 seconds
B.hanging knee raises X 5-10 X 3; rest w/bad stretch X 20 seconds ea
C.AMRAP in 10:00
row 500 meters (once-buy in)
then, w/time remaining…
5 push-ups
5 hollow rocks

Performance
A.deadlift @ 65% X 1 X 12; rest 10-30 seconds b/t reps
B.20:00 block
-¼ max reps of strict pull-ups
-max reps push-ups in 30 seconds
-run 2:00 @ 85%
-bad stretch X 30 seconds ea
-dorsi stretch X 20 seconds ea

Friday, December 2

The 6 pm session on Friday, December 2 is canceled because the 8th annual TPG Christmas party starts at 7!

An evite was sent last week and you can find invitations at the gym as well.  Please know that members of TPG (past and present) and your families are invited!  We always have bounce backs on the evite, so you are invited even if you did not receive it.  Just email Charles at tpgbr1@yahoo.com and I will re-send.  

11.30.16

Fitness
2 sets @ 85%
AD 90 seconds
bear crawl 60 seconds
100 meter farmer’s carry ( mod/heavy)
run 400 meters
100 meter sandbag carry @ 60/45
row 250 meters
rest 4:00 b/t sets

Performance
A.front squat @ 32X1 X 5 X 3; rest 2:00 w/elevated child’s pose for 30 seconds during rest
B.21-15-9 for time
row (cals)
wall ball shots @ 20/14

11.29.16

New Cycle Testing (continued)

Fitness
A.AMRAP Russian Swings in 3:00 @ 55/35
rest 3 minutes b/t ‘a’ and ‘b’
B.AMRAP push-ups in 2:00
rest 3:00 b/t ‘b’ and ‘c’
C.3 rounds for time
10 wall ball shots @ 20/14
10 NJ burpees
30 jump rope reps

Performance
A.100 meter shuttle run for time.
rest 3-5:00
B.run 2 miles for time.
C.15 hollow rocks X 3; rest 60 seconds
D.single leg seiza 30 seconds each and foot on rig 30 seconds ea

Cycle Objectives 11.28.16

Fitness
https://www.youtube.com/watch?v=PmOn1i2H484

Performance
https://www.youtube.com/watch?v=OaIbH4mSyno&spfreload=5

11.28.16

New Cycle testing

Fitness
A.Record your max tuck sit in seconds.
B.Record your max L-hang in seconds.
C. 3,200 meters anyway
*Run and row for 3,200 total meters.  Break it up as you wish.  You must perform at least 800 meters of each modality.  Record your time and how you partitioned it.

Performance
A.AMRAP push-ups in 2:00
rest 2:00
B.AMRAP strict pull-ups (pronated)
rest 2:00
C.AMRAP close grip bench press @ 80% body weight (males) and 65% body weight (females)
rest 2:00
D.AMRAP strict bar dips
rest as needed b/t ‘d’ and ‘e’
E. deadlift @ 60% X 1 X 15; rest 10-20 seconds b/t reps-drop all
*’e’is not a test

Friday, December 2

The 6 pm session on Friday, December 2 is canceled because the 8th annual TPG Christmas party starts at 7!

An evite was sent last week and you can find invitations at the gym as well.  Please know that members of TPG (past and present) and your families are invited!  We always have bounce backs on the evite, so you are invited even if you did not receive it.  Just email Charles at tpgbr1@yahoo.com and I will re-send.  

Thanksgiving Schedule

TPG will be closed Thursday, November 24 through Sunday, November 27 for Thanksgiving.  We will re-open Monday, November 28 at 7 am.

11.23.16

Fitness
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15 ring rows
10 burpees

Performance
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15/10  pull-ups
10 burpees

11.22.16

Fitness
A1.russian swings X 12 X 5; rest 20 seconds
A2.pike push-ups X 3-5 X 5;rest 20 seconds
A3.AB sprint X 12 seconds X 5; rest 20 seconds
A4.ring FLR X 20-30 seconds X 5; rest 75-90 seconds

Performance
A.high hang snatch @ ~ 60% X 2 X 5; rest 60 seconds
B1.CGBP @ 20X0 X 8-10 X 3; rest w/20 seconds pec stretch ea side
B2.deck squats X 12-15 X 3; rest w/20 seconds bad stretch per side

11.21.16

Fitness
A.15:00 block
-6-8 back squats @ 21X1
-chin over bar hold X 20-30 seconds
-OA lat stretch X 20 seconds ea
B.10:00 block
-50 meter suitcase carry (switch ½ way)-heavy
-bear crawl 60 seconds

Performance
A.30 minute block
-L-sit X 10-15 seconds
-table X 20 seconds
-hanging leg circles X 4-8 (alt)
-thoracic bridge X 20 seconds ea
-row 250 meters @ 85-90%
-bar dips @ 2111 X 4-10
-ring rows @ 1111 X 6-10
-run 200 meters @ 85-90%

Thanksgiving Schedule

TPG will be closed Thursday, November 24 through Sunday, November 27 for Thanksgiving.  We will re-open Monday, November 28 at 7 am.

11.18.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 061016

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
*compare to 061316
B.Z1 for 5-10:00

11.17.16

Fitness
A1.AB sprint X 10 seconds X 5; rest 15 seconds
A2.hollow rocks X 20 seconds X 5; rest 75-90 seconds
B.active hang tuck hold X 20- 30 seconds X 3; rest 0
B2.up dog (active) X 30 seconds X 3; rest 30 seconds

Performance
A1.5 TNG power cleans (light and fast) X 4; rest 20 seconds
A2.ring push-ups @ 21X1 (supinate @ top) X 5-10 X 4; rest 60 seconds
B.run 30 seconds @ 85-90% X 5; rest/walk 60 seconds

11.16.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 060616

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
*compare to 061016
B.16:00 block
-Z1/Z2 of choice for 2:00
-20 second belly-to wall HS hold
-20 seconds of hollow rocks
-bad stretch X 20 seconds ea
-5-8 strict TTB
*avoid shoulder depression on TTB.

11.15.16

Fitness
A.15:00 block
-5-8 pull-ups (supinated)
-5 front squats @ 21X1
-90/90 rotation X 4 (alt)
B.10:00 block
-2 turkish get-ups ea side
-special shoulder # 2 X 20 seconds ea

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
*compare to 060816
B. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
C. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
*compare to 060916
D.Z2 of choice if time available for 10:00

11.14.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds
*compare to 060816

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 0060716

11.11.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 060316
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.run 60 seconds @ 85% X 5; rest/walk 60 seconds

Performance

A. work up to a heavy single DL (maybe max, maybe not)

B.AMRAP bar dips in one set

C.row 30 seconds @ 85% X 6; rest 30 seconds

*compare to 060616

Fall 2016 Diagnostic Opportunities to Shine (DOTS) Reporting

Below are the links for DOTS reporting.  Please record your results even if you do not complete all of the DOTS.  You do not need to put all of your results on the same row.

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

11.10.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 060216
D.10-15 hollow rocks X 3; rest as needed

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time
*compare to 060316

11.09.16

Fitness
A.6 sets @ 85%
AB or row 60 seconds
10 swings @ 55/35
10 burpees
10 box step-ups @ 24/20
rest 60 seconds b/t sets
B.Z1 for 5:00

Performance
A.25:00 block
-3 hang power cleans
-2-5 strict HSPUs
-elevated child’s pose X 30 seconds
-20-30 second tuck sit
-8 second AB sprint
-special shoulder #1 X 20 seconds ea

11.08.16

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 060116

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 060116

11.07.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 053116
C.Z1 of choice for 5-10:00

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.run 45 seconds @ 85%-90% X 5; rest/walk 90 seconds
*compare to 053116

11.04.16

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.21-15-9 for time
-bar dips
-pull-ups
*compare to 093016
C.row 45 seconds @ 85% X 4; rest 45 seconds

Performance
A.back squat @ 21X1 X 3-4 X 3; rest 2:00 w/ 20 seconds of diagonal stretch ea side during rest
B.AMRAP in 9:00
10 DLs @ 135/95
10 push-ups
30 DUs
C.Z1 for 5-10:00

11.03.16

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B1.pike push-ups X 5-6 X 4; rest 30 seconds
B2.russian swing X 15 X 4; rest 90 seconds w/elevated child’s pose X 30 seconds b/t sets
C.3 sets @ 85%
run 200 meters
15 wall ball shots
10 ring rows

Performance
A.20:00 block
-1-2 snatches
-4-6 hanging leg circles (alt)
-4 rebound lateral jumps over hurdles
-dorsi stretch X 20 sec ea OR bretzel X 20 sec ea
B.hollow rocks for 30 seconds X 3; rest 30 seconds

11.02.16

Fitness
A.15:00 block
-back squat @ 21X1 X 2-3
-DB/KB OA row @ X020 X 4-5
-bretzel X 20 seconds ea
B.AD all out for 8 seconds X 5; rest 60-90 seconds
*use 5 second roll in

Performance
A.16:00 block
-1-3 strict MUs
-OA lat stretch X 15 seconds ea
-ring push-ups (supinate @ top) @ 2111 X 3-8
-pec stretch X 15 seconds ea
-10 deck squats
B.for time
row 400 meters
20 sandbag GTS @ 60/45
30 box step-ups @ 24/20
run 400 meters

11.01.16

End of Cycle Re-Test
Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds
*compare to 092716

Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 1-2
-AB X 8 second sprint
-20 second elevated child’s pose
*compare to 092716

10.31.16

End of Cycle Re-test

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.work to a heavy 1 rep deadlift
C.work to a heavy 1 rep OHP
D.run 400 meters for time
E.cyclic Z2 for 5-10:00
*compare to 092616

Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets
*compare to 092616

10.28.16

Fitness
A.bunny hop X 6-6 times  intoto 100 meter run (focus on lean and fast turnover) x 3
B1.DL @ X1drop X 6 X 3; rest 30 seconds
B2.1 turkish get-up ea side X 3; rest 90 seconds
C.run 40 seconds @ 85%  X 5; rest 40 seconds

Performance
A.snatch @ 60% X 2 X 8 EMOM
B1.front squat @ 21X1 X 6-8 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 30 seconds
B3.3 tuck jumps over hurdles X 3; rest 90 seconds

10.27.16

Fitness
A.for time
31 cal row
31 thrusters @ 50% of front squat or 95/65 (whichever is lighter)
31 burpees over the bar
31 pull-ups
run 800 meters

Performance
A.for time
31 cal row
31 thrusters @ 95/65
31 burpees over the bar
31 pull-ups
run 800 meters

10.26.16

Fitness
A.bunny hop X 6-6 times  intoto 100 meter run (focus on lean and fast turnover) x 3
B.20:00 block
-6-10 P.lette push-ups w/feet elevated @ 2111
-standing internal rotation X 20 seconds
-6-10 ring rows @ 1121
-butcher’s block X 20 seconds
-3 shrimp squats ea side (no alt)
-10 hollow rocks

Performance
A.6-8 sets @ 99%
Record distance ea set
-row 20 seconds (odd sets)
-AD 20 seconds (even sets)
rest 2-3:00 b/t sets
-5 second roll in
*only perform 8 sets if you haven’t dropped off more than ~ 5% in your distance after set 6.
B.hollow plank X 30 seconds X 3; rest as needed

Costume Workout!

Thursday, October 27 is our annual costume workout at all sessions!

There will be treats!

10.25.16

Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B.OH press @ X020 X 3-1-3-1; rest 90 seconds w/OA lat stretch X 15 seconds ea
C.5 sets @ 85%
run 100 meters
5 DLs @ 50%
10 push-ups
25 DUs or 50 singles
rest 60 seconds b/t sets

Performance
A.clean and jerk @ 60% X 2 X 8 EMOM
B1.L-sit X 5-10 seconds X 4; rest 15 seconds
B2.OH Med ball throw X 3 X 4; rest 20 seconds
B3.8 straddle leg circles ea direction X 4; rest 75 seconds

10.24.16

Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B1.DB or KB front squat @ 20X0 X 10 X 3; rest 30 seconds
B2.pull-up ladder X 1-2-3 X 3; rest 0
B3.pigeon pnf X 15 seconds ea X 3; rest 60 seconds
C.run 15 seconds fast X 5; rest 45 seconds

Performance
A.16:00 Gymnastics Circuit
-3-5 strict, arched CTB pull-ups
-3-5 belly-to-wall HSPUs
-butcher’s block X 20 seconds
-15 hollow rocks
-3-5 pistols ea side (no alternating)
-bretzel X 15 seconds ea
B.3 sets @ 85%
run 400 meters
30 DUs
15 russian swings @ 55/35

10.21.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.OH Press @ X020 X 5 X 4; rest 90 seconds w/20 seconds loaded shoulder flexion
D.3 sets @ 85%
run 200 meters
15 russian swings @
rest 3:00
3 sets @ 85%
row 200 meters
10 hindu push-up

Performance
A.15:00 block
-hang power clean and jerk X 3
-6 rebound lateral jumps over hurdle
-bad stretch X 20 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 6; rest 45 seconds
C.12 straddle leg circles ea direction X 2; rest as needed

10.20.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.15:00 block
-back squat @ 21X1 X 3-4
-3-4 pull-ups (add weight if max is over 10)
-dorsi stretch X 20 seconds ea
D.run 20 seconds fast X 6; rest 60 seconds

Performance
A.15-12-9 for time
back squat @ 60%
L-pull-ups
B.run/row 30 seconds @ 85-90% X 8; rest 30 seconds

10.19.16

Fitness
A.21-15-9 for time
wall ball shots @20/14
burpees
ring rows
B.tucked hollow plank X 30-45 seconds X 3; rest as needed

Performance
A.20:00 Gymnastic Circuit
-1-3 MUs
-15 hollow rocks
-planche lean X 20 seconds
-10 alternating cossack squats
-straddle leg circles X 10 ea
-loaded shoulder flexion X 20 seconds
B.@ 85% for 8:00
row 18 cals
15 wall ball shots
12 TTB
9 burpees

10.18.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.In 12:00, work to a heavy 2 rep DL @ X111
D1. OA DB press @ X020 (neutral to pronate) X 3 ea X 4; rest 30 seconds
D2. run 60 seconds @ 85% X 4; rest 60 seconds

Performance
A.12:00 block
-high hang snatch X 3 (drop all)
-med ball chest pass X 3 @ 10-15#
B.work to a heavy 3 rep front squat @ 21X1 in 10:00.
C.3-6 slow swans X 5; rest 45 seconds

10.17.16

Fitness
A.partner lean drill (run in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.20:00 block
-20 second chin over bar hold (supinated)
-20 second tuck sit
-10 alternating shrimp squats
-15 second -prone founder pose

Performance
all @ 97%
A 2 sets
for 2:00
7 thrusters @ 75/45
7 burpees
rest 6-7:00
for time
AB 20 cals
15/7 pull-ups
rest 6-7:00
B.Z1 for 5-10:00

10.14.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B.15:00 block
-deadlift @ X111 X 3
-kneeling DB seesaw press 6 (alt)
-thoracic bridge X 15 seconds ea
C.run 400 meters @ 85%; rest 2:00
run 200 meters @ 85%; rest 1:00
run 400 meters @ 90%

Performance
A.In 12:00, work to a heavy 2 rep snatch.
-3-5 plyo pushups b/t sets
B1.back  squat @ 21X1 X 3 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/OA lat stretch X 15 seconds ea during rest

10.13.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
C.12-9-6 for time
bar dips
strict pull-ups
*Add load if max is over 12 bar dips and 12 pull-ups
D.10:00 block
-1-3 forward rolls to vertical jump
-1-3 forward breakfalls
-side plank X 20 seconds ea

Performance
all @ 97%
A. 2 sets
AB .3 miles
20 russian swings @ 55/35
20 jumping lunges
rest 6-7:00
row 20 cals
20 burpees AFAP
rest 6-7:00
B.Z1 for 5-10:00

10.12.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B1.OA .D-bell power snatch X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 3-4 X 3; rest 90 seconds w/15 seconds single leg seiza ea side
C.8:00 @ 85%
run 200 meters
10 lateral box step-overs @ 24/20
10 ring rows

Performance
A.16:00 block
-clean and jerk X 1.1 (20 sec b/t cluster reps)
-jump over hurdle from seated X 3
-butcher’s block or loaded shoulder flexion 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 5; rest 45 seconds
C.10 leg circles ea direction in seated straddle X 3; rest as needed

10.11.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B.15:00 block
-D-bell or KB front squat @ 21X1 X 5-6
-barbell bent over row @X020 X 6-8
-OA lat stretch X 15 seconds ea
B.run 15 seconds fast X 8; rest 60 seconds

Performance
A.5 rounds  for time
5 power snatches @ 70%
3 MUs
B.run/row 200 meters @ 85-90% X 6; rest 60 seconds
*you choose mix and match ok.
C.Z1 for 5:00
*No MUs = 3-5 strict pull-ups + 3-5 strict dips (ring or bar) ea set.

10.10.16

Fitness
A.for time
-100 jump rope reps or 30 DUs
-200 meter sandbag carry @ 60/45
-row 60 cals
-20 hollow rocks
-10/5 strict pull-ups
-30/20 p.lette push-ups
-50 squats
-100 jump rope reps or 30 DUs
B.floor superman X 10 seconds X 3; rest as needed

Performance
A.20:00 Gymnastics Circuit
-3-5 belly-to-wall HSPUs
-3-5 pistols w/1 sec pause @ bottom ea side (do not alternate)
-table X 15 seconds
-hanging leg circles X 4-6 alt
-L-sit X 5-10 seconds
-90/90 rotation X 4 alt
B.4 rounds for time
100 meter sandbag carry @ 60/45
30 DUs

10.07.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-back squat @ 21X1 X 5-6
-5-6 pull-ups (add weight if max is over 12)
-single leg seiza/dorsi stretch X 15 seconds ea
B.run 10 seconds fast (not a sprint)X 10; rest 50 seconds

Performance
A.5 rounds for time
3 thrusters @ 60% front squat
5 strict CTB pull-ups
B.run/row 400 meters @ 85-90% X 4; rest 2:00
*you choose.mix and match ok.
C.Z1 for 5:00

10.06.16

Fitness
A.5 rounds for time
50 jump rope reps or 25 DUs
20 alt lunge steps
10 dive bomber push-ups
rest 2:00
row 600 meters
Score is total work time.
B.prone founder pose X 15 seconds X 3; rest as needed

Performance

A.15:00 gymnastics circuit

-1 legless rope climb

-5 P.lette kick throughs

-basic triangle X 15 seconds

-15 seconds belly-to-wall HS hold

-10 leg circles ea direction in seated straddle

B.@ 85%

row 500 meters

50 DUs

10 dive bomber push-ups

30 alt lunges

5.5 TTB

20 russian swings @ 55/35

run 400 meters

10.05.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-deadlift @ X111 X 5
-OA DB press @ X020 (neutral to pronate)
-basic triangle X 15 seconds ea
C.run 200 meters X 5; rest 2X work

Performance
A.In 10:00, work to a heavy 2 rep high hang snatch. Drop all.
B1.front squat @ 21X1 X 5 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/elevated child’s pose for 15 s ea during rest
C.Z2 of choice for 5-10:00

10.04.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.AMRAP in 8:00
10 knees-to-elbows
10 goblet squats @ 55/35
C.EMOM for 10 sets
-odd=1-3 backwards rolls
-even=hollow plank X 20 seconds

Performance

All @ 97%

A.row 500 meters

rest 5:00-6:00

20 wall ball shots

15 burpees

10 pull-ups

rest 5:00-6:00

row 500 meters

B.Z1 (cyclic) for 10:00-15:00

10.03.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B1.OA D-bell power clean X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 5-6 X 3; rest 90 seconds w/15 seconds bad stretch during rest
C.3 sets @ 85%
run 200 meters
10/5 pull-ups
10/5 pike push-ups
10 sprawl-to-layouts

Performance
A.16:00 block
-hang clean and jerk X 2
-OH Med ball throw @ b/t 10 and 15# X 3
-bretzel or bad stretch X 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 3; rest 60 seconds
C.10 leg circles ea direction in seated straddle X 2; rest as needed

Cycle Objectives

Fitness

• Improve running technique.
• Improve breathing awareness and breath control.
• Increase absolute strength in hinging and pressing.
• Increase capacity in lactic power and aerobic power.  

Performance

• Increase explosiveness with more frequent Weightlifting coupled w/upper body and lower body plyometrics.
• Increase straight arm scapular strength (SASS) in both pressing and pulling.
• Improve breathing awareness and breath control.
• Increase mixed modal lactic capacity.

09.30.16

Fitness
A.barefoot wall fall drill X 15 X 2
B.21-15-9 for time
-bar dips
-pull-ups
C.run 20 seconds @ 90% X 6; rest 60 seconds

Performance
A.AMRAP in 6:00
5 deadlifts @ 60% max
5 HSPUs (strict)
rest 6:00 b/t ‘a’ and ‘b’
B.row/run 200 meters @ 85-90% X 6; rest 60 seconds
*you choose-mix and match ok
C.Z1 for 5:00

09.29.16

Fitness
A.barefoot wall fall drill X 15 X 2
B1.OHP @ X020 X 5-6 X 3; rest 30 seconds
B2.10.10 russian swings X 3; rest 90 seconds w/bad stretch 15 seconds ea
C.10:00 @ 85%
row 500 meters (once-buy in)
w/ time remaining
10 wall ball shots
8 TTB
30 jump rope reps

Performance
A.15:00 gymnastics circuit
-3-5 strict, arched CTB pull-ups
-L-sit X 6-10 seconds
-crab crawl X 20 seconds
-10 hollow rocks
B.10:00 @ 85%
run 200 meters
5 power cleans @ 95/65
5 ring dips
10 box step-ups @ 24

09.28.16

Fitness
A.15:00 block
-back squat @ 21X1 X 5-6
-pronated ring rows @ X020 X 5-6
-OA lat stretch X 15 seconds ea
B.AB sprint 8 seconds X 6; rest until Z1
*use 5 second roll in

Performance
A.15:00 block
-snatch X 3
-OH med ball throw X 2 @ 10-15#
-loaded shoulder flexion or bretzel X 20 seconds
B1.back squat @ 21X1 X 5 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 90 seconds w/OA lat stretch for 10 s ea during rest

09.27.16

Fitness
A.barefoot wall fall drill X 15 X 2
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds

Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 3
-5 rebound jumps
-15 second butcher’s block or KB rack stretch

09.26.16

Fitness
A.work to a heavy 1 rep deadlift
B.work to a heavy 1 rep OHP
C.run 400 meters for time
D.cyclic Z2 for 5-10:00

Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets

09.23.16

Fitness
3 sets @ 85%
20 walking lunge steps
10 ring rows
1 Turkish get-up ea side (slow)
10 hollow rocks
10 P.lette push-ups
10 ALT cossacks
10 sandbag GTS
run/row/AD 90 seconds (student chooses)
rest 2:00 b/t sets

Performance
For time
Row 700 meters
50 thrusters @ 45/25
Rest 2:00
Run 400 meters
50 push-ups
Rest 2:00
20/15 pull-ups
60 DUs

*Score is total time minus rest.

09.22.16

Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
*Compare to 080516

Performance
A.EMOM for 10 sets
-2 power snatches @ 70%--drop all
B.15:00 block
-back squat @ 21X1 X 8-10
-OA row @ X020 X 8-10 ea
-pigeon X 15 seconds ea

09.21.16

Fitness
A1.clean grip deadlift @ X021 X 5-6 X 3; rest 30 seconds
A2.HS or pike push-ups X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.8 sets
odd=row 20 seconds @ 90%
even=AD 20 seconds @ 90%
*rest until back to Z2 breathing

Performance
A.EMOM for 10 sets
-2 power clean and jerks @ 70%-drop all
B.AB sprint 10 seconds X 6; rest 90s-2:00
C.ring superman X 10 seconds X 4; rest as needed

09.20.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s
B.for time
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed
*compare to 080216

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)
B.3 sets @ 85-90%
row/run 200 meters
10 box jumps @ 24/20
10 STOH @ 50% jerk
10 wall ball shots
10 TTB
Rest 60 seconds b/t sets

09.19.16

Fitness
A.front squat @ 21X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance

A.work up to a 5RM weighted pull-up 

B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed

B.run 2 miles or row 3K for time (Perform your pre-cycle test or the one you want if you did not test)

Pull-up Standards

male=pronated

females=supinated or pronated NO alternating, however.

All must pause 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).

No kipping.

09.16.16

Fitness
3 rounds for time
10 DLs @ ~ 50% 1RM
15/10 P.lette push-ups
run 400 meters

Performance
A.10:00 Block
-1 mod T-get-up ea side (alternate)
*do not rush
B.for time
Run 1,000 meters
Rest 60 seconds
AMRAP strict pull-ups In 3:00
Multiply each completed pull-up by 2.  Subtract this number in seconds from your run time.  That is your score.

09.15.16

Fitness
30 minute block
-3.3.3 pull-ups
-ring superman X 10 seconds
-thoracic bridge X 15 seconds ea
-50 meter seasaw carry
-side plank X 15 seconds ea
-lunge w/rotation X 15 seconds ea

Performance
A.15:00 block
-2 High hang snatches @ ~ 60-65%
-3 shrimp squats ea side
-bretzel X 15 seconds ea
B1.KB/DB OH carry X 50 meters X 3; rest 0 seconds
B2.bad stretch X 15 seconds ea X 3; rest 60 seconds

09.14.16

Fitness
A.20 sets EMOM
odd=5-8 russian swings
even=3-10 push-ups
B.row/AD 30 seconds @ 90% X 6; rest 30 seconds

Performance
A.15:00 Block
-2-6 belly-to-wall HSPUs
-3-10 strict pull-ups w/1 second pause w/chin above bar
-OA lat stretch X 15 seconds ea
B.run/row 90 seconds @ 85-90% X 5; rest 90 seconds
*choose based on testing bias

09.13.16

Fitness
A.AMRAP in 10:00
5 burpee box step-ups @ 24/20
10 wall ball shots @ 20/14
30 jump rope reps
rest 2:00 b/t 'a' and 'b'
B.Row AMCAP in 3:00
*Score is sum of 'a' and 'b'

Performance
A.split squat @ 20X0 X 3-4 ea X 3; rest 2:00
B.AMRAP GTOH reps in 8:00
Row 800/700 meters
40 burpees
Power snatch @ 65% snatch w/time remaining

09.12.16

Fitness
A.15:00 block (barefoot)
-front squats @ 21X1 X 6-8
-pull-up ladder X 3-2-1
-pvc balance 45 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 30 seconds @ 90% X 6; rest/walk 30 seconds

Performance
A1.1-3 KB or DB OH press ladder X 4; rest 45 seconds
A2.weighted pull-up X 2-3 X 4; rest 90 seconds
B.run/row 3:00 @85% X 3; rest 3:00
*choose based on testing bias
**2 KBs/DBs for the press

09.09.16

Fitness
3 sets @ 85%
10 burpees
run 200 meters
10 sandbag GTS @ 60/45
10 ring rows
row 200 meters
jump rope 50 reps
rest 2:00 b/t sets

Performance
A.for total reps/cals
1:00 AB for cals
1:00 thrusters @ 95/55
1:00 pull-ups
1:00 burpees over the bar
1:00 row for cals
1:00 DUs
1:00 wall ball shots
Rest 1:00
Then…
Run 200 meters
*Clock runs the whole time (does not stop for transition).
**take your 200 meter time (in seconds) and subtract the number of seconds it took you to run it from your total reps on the previous work.

09.08.16

Fitness
A.15:00 block
-3-6 pull-ups
-5 reps of inch worm
-bad PNF X 15 seconds ea
*No pull-ups = 3, 10s holds ea set.
**More than 10 strict pull-ups= add weight
B1.100 meter suitcase carry (switch ½ way) X 3; rest 30 seconds
B2.15-20 steps crab crawl X 3; rest 60 seconds

Performance
A.EMOM for 10 sets
2 High hang power clean and jerks @ ~ 60-65%
B1.3-6 pistols X 4 (do not alternate); rest 30 seconds
B2.1 mod-to-heavy T-get-up ea side X 4; rest 30 seconds
B3.10-15 hollow rocks X 4; rest 0 seconds
B4.ring superman X 10 seconds X 4; rest 60-75 s
*add weight to pistols if 5-6 are easy

09.07.16

Fitness
A1.1-3 Dive Bomber push-up ladder X 4; rest 30 seconds
A2.10-15 hollow rocks X 4; rest 60-90 seconds
B.row and/or AD 40 seconds @ 90% X 5; rest ~ 90 seconds

Performance
A.15:00 Block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bad PNF X 15 seconds ea
B.Choose run/row based on testing bias.
2 sets
2:00 on; rest 2:00
1:00 on; rest 1:00
30 seconds on; rest 1:00
*perform repeats @ ~ 85%-90%. Maintain position and consistent output.

09.06.16

Fitness
for time
row 500 meters (once)
then…
21-15-9 reps of
-squat jumps
-russian swings @ 55/35
then…
run 400 meters (once)

Performance
A.shrimp squat X 3 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row or run 400 meters
5 power cleans @ 55%
5 burpees
5 power cleans @ 50%
5 burpees
5 TTB
50 meter sandbag carry @ 60/45
Rest 90 seconds b/t sets
*May mix and match row/run

09.02.16

Fitness
A.15:00 block (barefoot)
-front squats @ 31X1 X 8-10
-pull-up ladder X 3-2-1
-thoracic bridge X 15 seconds ea
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 200 meters X 4; rest 60 seconds
C.PVC stand X 2-3:00

Performance
A.for time
60 cal row
50 DUs
40 NJ burpees
30 box step-ups @ 24/20
20 russian swings @ 70/55
Run 400 meters
B.Z1 for 5:00

09.01.16

Fitness
AMRAP in 10:00
10 NJ burpees
20 box step-ups @ 24/20
100 meter sandbag carry @ 60/45
rest 5:00
for time
25 cal row
100 jump rope reps
15 knees-to-elbows
run 400 meters

Performance
A.12:00 block
-1 moderate/heavy Turkish Get-ups ea side
-3 weighted pull-ups
-OA Lat stretch X 15 seconds
B.15:00 block
-run/row 2:00 @ Z2
-Jump rope 30 seconds
-5 dive bomber push-ups
*Choose run/row based on testing bias.

08.31.16

Fitness
A1.pull-ups X 3-5 X 3; rest 0 seconds
A2.90/90 rotation X 4 alt X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B1.ring FLR X 20-30 seconds X 3; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 3; rest 60 seconds

Performance
A.High hang snatch @ 65-70% X 2 X 4;rest 30 seconds
B1.5-6 pistols X 3 (do not alternate) ; rest 30 seconds
B2.50 meter double KB OH carry X 3; rest 30 seconds
B3.L-sit X 6.6.6 seconds X 3; rest 60 seconds
*add weight to pistols if 5-6 are easy

08.30.16

Fitness
A.15:00 block
-6-8 deadlifts @X121
-3.2.1 bar dips
-pec PNF X 15 seconds
*over 12 strict bar dips=add weight
B.row and/or AD 30 seconds @ 90% X 6; rest 60 seconds

Performance
A1.3-10 strict pull-ups w/1 second pause w/chin above bar X 3; rest 45 seconds
A2.belly-to-wall HSPU X 3-8 X 3; rest 0
A3.seated straddle PNF X 20 seconds X 3; rest 60 seconds
B.run/row 60 seconds @ 85-90% X 5; rest 60 seconds
*Choose run/row based on testing bias

08.29.16

Fitness
A.For time
run 400 meters
20 russian swings @ 55/35
run 200 meters
20 ring push-ups
row 400 meters
20 hollow rocks
row 200 meters
20 burpees
B.side plank X 25 seconds ea X 2; rest as needed

Performance
A.split squat @ 20X0 X 5 ea X 3; rest 90 seconds
B.3 rounds for time
10 power snatches @ 60%
20 wall ball shots
30 DUs
C.Z1 for 5:00

08.26.16

Fitness
A.15:00 block (barefoot)
-D-bell Thrusters X 5 (mod-to-heavy)
-pull-ups X 3.3.3
-PVC stand for 60 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B1.run 400 meters @ 80% X 3; rest 30 seconds
B2.partner tennis ball catch X ~ 60 seconds X 3; rest 60 seconds

Performance
A.3 rounds for time
Row 400 meters
15 thrusters @ 95/65
12 TTB
B.Z1 for 5:00

08.25.16

Fitness
3 sets @ 85%
run 200 meters
20 walking lunge steps
10 sandbag GTS @ 60/45
10 NJ burpees
40 jump rope slalom reps
row or AD 60 seconds
rest 3:00 b/t sets

Performance

A.15:00 block

-2 mod/heavy turkish get-ups ea side 

-5 weighted pull-ups (supinated)

-pigeon PNF X 15 seconds

B.15:00 block

-Run/Row 2:00 @ Z2

-6 steps lizard crawl

-6 power skips

-6 alt sideways apes

08.24.16

Fitness
A1.pull-ups X 3-5 X 5; rest 0 seconds
A2.hip Internal Rotation PNF X 15 seconds ea X 5; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B.10 Turkish get-ups (mod-to heavy--5 ea side-move slowly)
C.PVC drop game with partner X 2-3:00

Performance
A.clean and jerk @ 60-65% X 1 X 10; rest 30 seconds
B1.3-4 pistols ea (do not alternate) X 5; rest 30 seconds
B2.50 meter double KB rack carry X 5; rest 30 seconds
B3.ring superman X 10 seconds X 5; rest 60 seconds
*add weight to pistols if 4 are easy

08.23.16

Fitness
A.15:00 Block
-10 russian swings
-1-3 dive bomber push-up ladder
-bad stretch X 15 seconds ea
B.row and/or AD 20 seconds @ 90% X 7; rest 60 seconds

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-lunge with rotation X 15 seconds ea
B.15:00 block
-run/row/AD 2:00 @ Z2-Z3
-5 DB bent over rows @ 20X0
-15 second side plank ea side

08.22.16

Fitness
5 rounds for total time
Run 200 meters
10 wall ball shots @ 20/14
10 ring rows
Rest 60 seconds b/t each round
Score is total work time.

Performance
A.shrimp squat X 5 ea X 4; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row 200 meters
20 jumping lunges (alt)
15/10 P.lette push-ups
10 OA swings @ 55/35 (right)
10 OA swings @ 55/35 (left)
Run 200 meters
Rest 2:00 b/t sets

Open Gym

We will not have Open Gym this Saturday.  Please consider using this time to help your fellow superathletes with flood clean up. Email Charles at tpgbr1@yahoo.com if you would like to help and need directions to homes in need.

08.19.16

Fitness
A.15:00 Block
-front squat @ 32X1 X 2-3
-pull-ups X 2.2.2
-pigeon PNF X 15 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
B.15:00 block
-PVC stand for 45 seconds
-against the wall throw w/ catch (stand on 1 leg)
-run or AD for 90 seconds @ Z2

Performance
A.AMRAP in 17:00
Run 400/row 400
10 TTB
10 STOH @~ 55% of jerk max
100 meter sandbag carry @ 60/45
B.Z1 for 5-10:00
*alternate b/t the run and row
**barbell from floor

08.18.16

Fitness
20-16-12-8 reps for time
-cals on rower
-russian swings @ 55/35
-push-ups
-lunges (alt)

Performance
A.15:00 block
-1 mod/heavy turkish get-up ea side
-3 weighted pull-ups
-seated straddle PNF X 20 seconds
B.15:00 block
-jump rope 60 seconds (mix DUs and SUs)
-5 reps of  inch worms
-10 box step-ups @ 24/20
-karaoke 50 meters ea direction
-row/AD/run for 60 seconds

08.17.16

Fitness
A1.pull-ups X 5-6 X 4; rest 0 seconds
A2.seated straddle PNF X 20 seconds X 4; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B.heavy farmer’s carry 50 meters  X 4; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 4; rest 0 seconds
B3.front plank X 15 seconds X 4; rest 60 seconds

Performance
A.snatch @ 60-65% X 1 X 10; rest 30 seconds
B1.4-6 alt pistols X 4; rest 30 seconds
B2.50 meter double KB OH carry X 4; rest 30 seconds
B3.L-sit X 5.5.5 seconds X 4; rest 60 seconds
*add weight to pistols if 4-6 is easy

08.16.16

Fitness
A.for 15:00
-OA DB clean and press ladders X 1-2-3; rest as needed
*Perform loaded shoulder flexion for 20 seconds after each completed ladder
B.row and/or AD 15 seconds @ 90% X 9; rest 45 seconds

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-5 belly-to-wall HSPUs
-90/90 rotation X 4 alt
B.15:00 block
-run/row/AD 90 seconds @ Z2
-10 hollow rocks
-10-15 second hold @ top of ring row position

Flood Closure

Due to the historic flood we find ourselves in, TPG will be closed Monday. We will make a decision regarding when we will re-open as soon as we are confident that conditions are safe enough to do so. 

Please know that Charles, Josh and Felix will continue to pray for God's grace and provision for all of the TPG family as well as the rest of our community.

08.12.16

Fitness
A.15:00 Block
-15 russian swings (moderate/unbroken)
-hindu push-ups X 2-3-4
-pec PNF X 15 seconds/single leg seiza X 15 seconds ea (alternate)
B.run 15 seconds @ 90% X 7; rest 45

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bretzel X 15 seconds ea
B.15:00 block
-run/row 60 seconds @ Z2
-20 second belly-to-wall HS hold
-1 sandbag get-up ea side @ 60/45

08.11.16

Fitness
A.AMRAP in 5:00
30 jump rope reps
10 box step-ups @ 24/20
Rest 2:00
AMRAP in 5:00
Cals on rower
Rest 2:00
AMRAP in 5:00
6 STOH @ D-bells (moderate)
8 knees to elbows
10 burpees
*score is total number of reps + cals

Performance

A.split squat @ 20X0 X 5 each X 3; rest 90s-2:00

B.5 rounds for time

5 power cleans @ 60%

7 burpees over the bar

9 wall ball shots

C.Z1 for 5:00

08.10.16

Fitness
A.15:00 Block
-front squat @ 32x1 X 3-5
-1-2-3 pull-ups ladder
-90/90 rotation X 2-4
*No pull-ups = 3, 10 second chin over bar holds ea set
B.15:00 block
-PVC stand for 30 seconds
-row or AD 60 s @ Z2
-behind the back throw and catch 60 seconds
-run 60 seconds @ z2

Performance
A.alternate 1-2-3 strict pull-up and OA KB press ladders X 3; rest as needed b/t rungs and 90s-2:00 b/t ladders
*Add weight to pull-ups if possible
B.run or row 15 seconds @ 90% X 8; rest 45 seconds
*Select Cycle Bias.

08.09.16

Fitness
A.3 sets @ 85%
Row 250 meters
25 squats
10 ring rows
10 sprawl to layouts
15 russian swings
10 push-ups
Run 200 meters
Rest 3:00 b/t sets

Performance
A. 1 moderate/heavy turkish get-up ea side X 5; rest as needed
B.AMRAP in 12:00
Run 200 meters
6 strict TTB
12/6 bar dips
C.Z1 for 5:00

08.08.16

Fitness
A1.pull-ups X 5-6 X 3; rest 0 seconds
A2.seated hip internal rotation PNF X 15 seconds ea X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B1.heavy suitcase carry 100 meters (switch ½ way) X 3; rest 20 seconds
B2.10-20 tennis ball wall bounces to catch X 3; rest 0 seconds
B3.10 hollow rocks X 3; rest 60 seconds
*catch and throw w/same side--do not throw against door

Performance
A.hang snatch @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.EMOM for 10 sets
-2-4 alternating pistols
C1.heavy farmer’s carry X 100 meters X 3; rest 20 seconds
C2. L-sit X 6 seconds.6 seconds X 3; rest 75 seconds

08.05.16

Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
B.ring rows @ X020 X 5 X 2; rest 60 seconds

Performance
A.15:00 block
-4 turkish get-ups (alternating-2 ea side)
-5 weighted pull-ups
-pigeon X 20 seconds
B.15:00 block
-run/row 400 meters @ Z2
-hollow plank X 30 seconds

08.04.16

Fitness
A.1-2 strict pull-up ladders X 3-4; rest as needed
B1.50 meter front rack carry (heavy) X 3; rest 30 seconds
B2.front plank X 20-30 seconds X 3; rest 20 seconds
B3.10-20 tennis ball wall bounces to catch X 3; rest 90 seconds
*1 seconds pause @ bottom of pull-ups.
**add weight if max pull-ups is greater than 10
***catch and throw w/opposite sides

Performance
A.hang clean @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.shrimp squat X 5 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
C.10:00 block
-KB/DB rack carry (moderate to heavy) X 50 meters
-side plank X 20 seconds ea
-bad stretch X 15 seconds ea

08.03.16

Fitness
A.15:00 block
-Russian swings X 10 X 2; short rest b/t sets
-ring push-ups X 3-4-5
-pec PNF/bad stretch 15 seconds (alternate)
B.run 15 seconds @ 90% X 5; rest 45 seconds

Performance
A.strict HSPU ladders X 1-2-3 X 3; rest as needed
B.strict pull-up ladders X 1-2-3 X 3-4; rest as needed-must pause for 2 seconds @ bottom of each rep
C.Z2 for 15:00
row and/or run
*Stop and perform 5 pronated ring rows every 4:00.

New Cycle Objectives

Fitness
-Build capacity in loaded carries to increase structural strength and overall capacity in a risk appropriate way.
-Increase aerobic power-endurance capacity in the running and rowing.
-Increase strength-endurance in upper body pressing and pulling.
-Develop better hand-eye coordination.
-Increase the students' levels of "antifragility."

Performance
-Increase upper body strength-endurance (pressing and pulling).
-Increase unilateral squatting strength and balance.
-Increase aerobic power endurance with a bias towards either running or rowing (student's choice).
-Increase the students' levels of "antifragility."

Here is a link to a definition of antifragility: https://en.wikipedia.org/wiki/Antifragility

08.02.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s (new cycle test)
B.for time (new cycle test)
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)-new cycle test
B.2 sets @ 85%
row/run 600 meters
15 NJ burpees
15 ring rows
40 double unders
20 wall ball shots
15 russian swings @ 55/35
100 meter bear hug carry w/sandbag @ 60/45
Rest 4:00 b/t sets

08.01.16

New Cycle testing

Fitness
A.front squat @ 32X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=feet on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance
A.work up to a 5RM weighted pull-up
B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed
B.run 2 miles or row 3K for time (student chooses-we will re-test same @ end of cycle)
Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.

07.29.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.
**Compare to 061716

Performance
A.AMRAP in 14:00
5 STOH @ 50% jerk
7 box jumps @ 24/20
9 TTB
11 NJ burpees
14 alternating lunges
B.Z1 for 5:00

07.28.16

Fitness
A.30 minute block
-d-bell front squat @ 20X0 X 5-6
-supinated pull-up hold @ top for 20-30 seconds
-butcher’s block X 20 seconds
-P.lette push-ups @ 20X0 X 8-12
-pec PNF X 20 seconds
-L-sit X 10 seconds
-pigeon X 15 seconds

Performance
A.Record your best standing broad jump in inches (best of 3 attempts)
B.Work up to 80-90% of your clean and jerk for 1 rep
C.EMOM for 10 sets
-1 power clean and jerk @ 60% of part ‘a’
D.row/AD 30 seconds @ 90% X 6; rest 60 seconds
E.2 sets
-Lunge w/rotation X 20 seconds ea
-german hang X 15 seconds
-forward fold pulses X 30
-wrestler’s bridge X 10 (alt)

07.27.16

Fitness
A.6:00 @ 85%
5 pull-ups
10 push-ups
15 squats
Rest 3:00
6:00 @ 85%
Row 300 meters (once)
w/time remaining…
10 hollow rocks
30 jump rope reps
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
B.Z1 for 5-10:00

Performance
A.3 sets @ 85%
-row/run 400 meters
-25 double unders
-10 power cleans @ ~ 40-50% (TNG)
-15 push-ups
-15 box jumps @ 24/20
-5.5 TTB
-100 meter sandbag carry @ 60/45
Rest 3:00 b/t sets
B.Z1 for 5:00
*Alternate rowing and running.

07.26.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds
*Compare to 061416

Performance
A.In 14 minutes, work to a heavy 1 rep snatch.
B.15:00 block
-back squat @ 20X0 X 8-10
-DB/KB OA rows @ X020 X 8-10 ea
-loaded shoulder flexion X 20 seconds
C.Z2 for 10:00

07.25.16

Fitness
A.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok
B.20 minute block
-clean grip DL @ X111 X 5
-kneeling DB press (pronated) @ X020 X 4-5
-bad stretch X 15 seconds ea
-ring rows @ X121 X 6-8
-table X 15 seconds

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets
B.Z1 for 5-10:00
*compare to 061716

07.22.16

Fitness
A.For time
Row 600 meters
25 pike push-ups
100 jump rope reps
20 strict pull-ups
70 jump rope reps
20 box step-ups (right) @ 24/20
20 box step-ups (left) @ 24/20
20 V-ups
40 jump rope reps
100 meter sandbag carry @ 60/45
B.side plank X 20 seconds ea X 2; rest as needed

Performance
A.12:00 block
-snatch @ 85% X 1-2
*rest as needed for high quality reps.
B1.front squat @ 20X0 X 3-2-2; rest 30 seconds
B2.ring rows @ X220 X 8-10 X 3; rest 2:00 w/15-20 seconds of butcher’s bloc

07.21.16

Fitness
A1.snatch grip deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.p.lette push-ups @ 1211 X AMRAP-1 X 3; rest 0
A3.pec PNF X 15 seconds ea X 3; rest 60 seconds
B.10:00 block
-5 D-bell bent over rows @ X020
-AD sprint 30 seconds
*Do not rush the rest on part ‘b.’

Performance
A.10 rebound lateral jumps X 3; rest as needed-barefoot and point toes
B.forward/backward shuttle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
6 plyo push-ups
12 jumping lunges (alt)
AD/row 35 seconds
Odd sets=row
Even sets-AD
Rest ~ 4:00 b/t sets

07.20.16

Fitness
A.AMRAP in 15:00
Run 200 meters
10 knees-to-elbows
10 goblet squats @ 55/35
5 sprawl-to-layouts
B.Z1 for 5-10:00
*perform 3 reps of 20 second arched plank during Z1

Performance
A.2 sets for combined time
Row 500 meters
25 thrusters @ 45/25
15 pull-ups
Rest 90 seconds b/t sets
B.Z1 for 5:00
C.accumulate 60 seconds in hollow plank
D.accumulate 60 seconds in arched plank

07.19.16

Fitness
A.30:00 block
-split squat @ 30X0 X 5-6 ea
-supinated pull-up hold @ top for 15-25 seconds
-lat stretch X 20 seconds
-russian swing X 10
-bar dips @ 20X1 X 5-6
-AD sprint 15 seconds
-table X 15 seconds
*Add weight to bar dips if you can perform over 20 reps unweighted.

Performance
A.15:00 block
-tuck jump over hurdle X 5
-clean and jerk @ ~ 85% X 1-3
B.AD sprint 10 seconds X 5; rest 2-4:00
C.2-3 sets (barefoot)
-elevated child’s pose X 20 seconds
-bretzel X 20 seconds ea
-german hang X 15 seconds
-stand on balls of feet for 30 seconds
-dorsi stretch X 20 seconds ea

07.18.16

Fitness
A.10:00 block
-forward roll into tuck jump X 1-2
-crab crawl X 10 steps
-rib pull X 15 seconds ea
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 sandbag GTS @ 60/45
Run 200 meters
10 hollow rocks
10 ring rows
10 rebound vertical jumps
Rest 2:30 b/t sets

Performance
A.for 20:00 w/30-40 seconds b/t ea movement
-10/6 pull-ups
-10 burpees
-5 power snatches @ fast TNG
-10 wall ball shots
-10 V-ups
-50 meter farmer’s carry
-20 double unders
Rest 2:00 after ‘a’
B.@ 85%
Row 800
Run 800
Rest 2:00 after ‘b’
C.run/row/ad @ Z2 for 5:00
*student may choose order on ‘b’

07.15.16

Fitness
A.15:00 block
-front squat @ 20X0 X 2-3
-supinated pull-up hold @ top for 10-20 seconds
-pigeon pnf X 15 seconds
B.15:00 block
-single leg DL w/KB X 5 ea
-DB OH kneeling press (pronated) X 6-8
-AD sprint 20 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 1-3 (base on feel)
-single leg rebound vertical jump X 5-10 ea
B.4 sets @ 99%
10 D-bell thrusters (moderate and fast)
AD/row 30 seconds
Odd sets=row
Even sets=AD
Rest 4 b/t sets
C.2-3 sets (barefoot)
-loaded shoulder flexion X 20 seconds
-forward fold pulses X 30
-lat stretch X 20 seconds ea
-5 calf raises ea side @ 1221 and hold @ bottom after 5th

07.14.16

Fitness
A.10:00 block
-4-6 alt sideways break falls
-bear crawl w/sideways layouts X 30 seconds
-90/90 rotations X 4 alt
B.8:00 @ 85%
Run 200 meters
14 alt lunges
7 knees-to-elbows
Rest 3:00
8:00 @ 85%
Row 200 meters
10/6 p.lette push-ups
40 jump rope reps

Performance
A.for 35:00 w/30-60 seconds b/t ea movement
-row 300 meters
-5 bar dips+10 push-ups
-20 double unders + 10 V-ups
-1-3 MUs + 10 wall ball shots
-run 300 meters
-5 pull-ups + 5 TTB
-100 meter sandbag carry @ 60/45
-10 box jumps @ 24/20
(step-ups are ok)

07.13.16

Fitness
A.for time
50 cal row
40 thrusters @ 45/25
30 V-ups
20 pull-ups
Run 400 meters
B.side plank X 25 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 82% X 1-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-2-2; rest 30 seconds
B2.pronated ring rows @ 1020 X 6-8 X 3; rest 2:00 w/15 seconds of pec PNF
C.~ 10:00 of Z2 as time allows

07.12.16

Fitness
A.25:00 block
-deadlift @ X111 X 3
-ring push-ups @ 21X1 X 6-10
-bad stretch X 15 seconds ea
-D-bell front squat @ 20X0 X 8-10
-ring rows @ X020 X 8-10
-pec PNF X 15 seconds
B.4 sets
-AD sprint 20 seconds; rest ~ 3:00 (use 5 second roll in)

Performance
A.10 rebound vertical jumps with 180 degree turn (change directions randomly) X 3; rest as needed-barefoot and point toes
B.lateral shuffle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
10 russian swings (moderate and fast)
5 burpees run 100 meters
Rest ~ 4:00 b/t sets
*run to stop sign and walk back to start

07.11.16

Fitness
A.4 rounds for time
100 meter sandbag carry @ 60/45
10 burpee box step-ups @ 24/20
50 meter suitcase carry (moderate)
20 second arched plank
60 jump rope reps
B.Z1 for 5:00

Performance
A.5 rounds for time
Run 400 meters
10 OHSQs @ 95/65
5 L-pull-ups
*Bar from floor-no racks
**You choose grip for L-pull-ups
B.Z1 for 5-10:00

07.08.16

Fitness
A.12:00 block
-deadlift @ X111 X 6-7
-P.lette push-ups X 5-12
-lat stretch X 10 seconds ea
B.12:00 block
-D-bell front squats @ 20X0 X 10-12
-ring rows @ X020 X 8-10
-run 100 meters fast

Performance
A.10:00 block
-6 rebound vertical jumps
-2 laps forward/backpedal shuffle
B.4 sets @ 99%
AD 20 seconds
run 100 meters (go to stop sign)
Rest ~ 3:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-ring side bend X 15 seconds each
-forward fold pulses X 30 w/10 sec hold at end
-thoracic bridge X 15 seconds ea
-dorsi stretch X 30 seconds ea
-single leg seiza X 20 s ea

07.07.16

Fitness
A.for time
AD .5 miles
+
21-15-9
-lateral box step-ups
-knees-to-elbows
+
Row 400 meters

Performance
A.AMRAP in 14:00
Run 400 meters (once-buy in)
Then, w/time remaining…
20 wall ball shots @ 20/14
15/10 pull-ups
10 burpees
B.Z1 for ~ 5-10:00
-stop and perform 2 sets of 20 second hollow plank and 20 second hollow arch during Z1

07.06.16

Fitness
A.12:00 block
-front squat @ 20X0 X 5-6
-supinated pull-ups X 6-8
-table X 15 seconds
B.12:00 block
-12-15 russian swings
-5-10 dive bomber push-ups
-bad PNF X 15 seconds
C.AD sprint 15 seconds (5 sec roll in) X 4; rest 90s-2:00

Performance
A.12:00 block
-high hang clean and jerk @ ~ 60% X 3 (drop all)
-5 rebound tuck jumps
B.4 sets @ 99%
Row 200/175 meters
Rest ~ 3 minutes
C.10:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-jefferson hang X 35 seconds
-loaded shoulder flexion X 20 seconds
-90/90 rotation X 6 alt
-german hang X 15 seconds

The Proving Games Events

Below are the events for The Proving Games on Saturday, July 9.  The briefing will start at 9:10 am on Saturday.  I will answer all questions and give specific standards at the briefing.

Competitors will be able to perform the events in any order.  All events must be completed, however, by 11:30 am.

This is an informal, in-house competition.  With a couple of exceptions, most events will be self-judged.

There is still time to register!  Just sign up at the front desk.

#1
Broad Jump
Find your max distance standing broad jump in inches

#2
Thruster
In 8:00, find your 1RM thruster.  Barbell must begin on the floor (no racks). You must load and unload your own barbell. Once the concentric (ascending) motion of the squat begins, there may be no re-bending of the knees (no jerks allowed).

#3
300 meters
Run 300 meters as fast as possible.  Score in seconds.  Yes, there will be a 300 meter line (150 meters out, 150 meters back)!

#4
Pull-ups/Dips
Perform as many strict pull-ups as possible w/o coming off the bar.
Perform as many strict bar dips as possible w/o coming off the bar.
Once you begin the pull-ups, you have 4:00 to complete your max reps of both pull-ups and dips. You may rest as long as you wish between the pull-ups and dips, however the clock does not stop.
Score is total number of repetitions (pull-ups + dips).

#5
AMRAP in 15:00
10 deadlifts @ 155/95
15 over the bar burpees
20 cal row

07.05.16

Fitness
A.10:00 block
-2-3 forward shoulder rolls
-10 steps of duck walk
-thoracic bridge X 10 seconds each side
B.2 sets @ 85%
10 p.lette push-ups
100 meter sandbag carry @ 60/45
15 jump squats
10 ring rows
Run 200 meters
Rest 90 seconds b/t sets

Performance
A.for 20:00 @ 85% w/30 seconds b/t pieces
-30 double unders
-row 200 meters
-3-10 bar dips
-10 hang power snatches @ light
-run 200 meters
-10 hollow rocks
B.arched plank X 20 seconds X 3; rest as needed

Independence Day Schedule

TPG will be closed Saturday, July 2 through Monday, July 4.  We will re-open at 7 am on Tuesday, July 5.

Happy 4th of July!

07.01.16

Fitness
For time
Row 800 meters
30 wall ball shots @ 20/14
30 russian swings @ 55/35
30 push-ups
100 jump rope reps
30 knees-to-elbows
30 box step-ups @ 24/20
Run 800 meters

Performance
For time
Row 1,600 meters
50 wall ball shots @ 20/14
50 russian swings @ 55/35
50 p.lette push-ups
50 double unders
50 TTB
50 box jumps @ 24/20
Run 1,600 meters

06.30.16

Fitness
A.In 12:00, work to a heavy 2 rep deadlift @ X111
B1.OA DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
B2.side plank X 30 seconds ea X 3; rest 60 seconds
C.Z2 for 10+ minutes as time allows

Performance
A.lateral shuffle X 2 laps X 5; table X 15 seconds
B.15:00 block
-1 turkish get-up ea side
-4-6 L-pull-ups
-15 forward fold pulses w/10 second hold on final
C.Z2 for 10+ minutes as time allows

06.29.16

Fitness
A.15:00 block
-back squat @ 20X0 X 2-3
-mountain climber pull-ups X 3-5 ea
-pec PNF X 15 seconds ea
B.15:00 block
-ring push-ups X 8-10
--AD sprint X 15 seconds (5 sec roll in)
-lat stretch X 20 seconds ea side

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 2-3
-5 rebound pike jumps
B.4 sets @ 99%
Odd sets:10 squat jumps + row 175 meters
Even Sets:AD 60 seconds (distance)
Rest 4-5:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-elevated child’s pose X 30 seconds
-jefferson hang X 30 seconds
-bretzel X 20 seconds ea
-pigeon X 30 seconds ea

06.28.16

Fitness
A.10:00 block
-5 inch worms
-2-4 forward shoulder rolls
-loaded shoulder flexion X 20 seconds
B.3 sets @ 85%
5 pull-ups
10 sprawl to layouts
10 jumping lunges
10 V-ups
Row 200 meters
Rest 90 seconds b/t sets

Performance
A.for 30:00 w/30 seconds b/t ea movement
-10/6 pull-ups
-run 400 meters
-10 burpees
-1-2 MUs
-row 300 meters
-6 tuck jumps over hurdle
-10 thrusters @ light

Independence Day Schedule

TPG will be closed Saturday, July 2 through Monday, July 4.  We will re-open at 7 am on Tuesday, July 5.

06.27.16

Fitness
A.4 rounds for time
10 OHSQs @ 45/35
10 ring rows
Run 200 meters
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.snatch @ ~ 80% X 2-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 10 X 3; 20 pec pulses

06.24.16

Fitness
A.10:00 block
-1-3 forward rolls into vertical jump
-5 forward ape steps
-wrestler bridge X 10 alt
B. 3 sets @ 85%
Run 200 meters
10 ring rows
10 burpee box step-ups @ 24/20
10 knees-to-elbows
AD 30 seconds
Rest 2:00 b/t set

Performance
A.for 30:00 w/~ 30 seconds rest b/t movements
-6 TNG clean and jerks (light)
-30 double unders
-15 wall ball shots
-run 200 meters
-1-5 MUs (kip ok)
-Row 200 meters
-12 hollow rocks

06.23.16

Fitness
A.for time
Row 600 meters
30 walking lunge steps
20/10 pull-ups
100 jump rope reps
20 hollow rocks
30 squat jumps
Row 600 meters
B.side plank X 30 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 77% X 2 X 4; seated twist X 15 seconds ea
B1.front squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2. 3 CTB pull-up clusters sets X 2-6 reps ea cluster X 3; pec pnf X 15 seconds
C.Z2 as time allows (10-20:00)

*10 seconds b/t clusters reps.

06.22.16

Fitness
A1.deadlift @ X111 X 3-4 X 3; rest 30 seconds
A2.feet elevated P.lette push-ups X AMRAP-1 X 3; bretzel X 15 seconds ea
B.15:00 block
-D-bell/KB front squat @ 20X0 X 10
-ring rows X 6-8
-10 second AD sprint (5 sec roll in)
-pec PNF X 10 seconds

Performance
A.15:00 block
-tuck jump over hurdle X 3
-shuttle run X 2 laps
-loaded shoulder flexion X 20 seconds
B.row 40 seconds X 99% X 3; rest 3-4:00
C.12:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-30 forward fold pulses
-ring side bend X 15 seconds ea
-90/90 switch X 6 alt
-table X 20 seconds

06.21.16

Fitness
AMRAP in 18:00
Run 400 meters
15 V-ups
100 meter sandbag carry (bear hug) @ 60/45

Performance
A.3 rounds for time
25 wall ball shots
18 burpees
11 pull-ups
B.Z1 for ~ 10:00 w/3 sets of 20 second arched plank during Z1

06.20.16

Fitness
A.15:00 block
-back squat @ 20X0 X 3-4
-1.1.1 pull-ups
-loaded shoulder flexion X 20 seconds
B.15:00 block
-D-bell OH press @ X120 X 6-8
-AD sprint X 10 seconds (5 sec roll in)
-pigeon PNF X 15 seconds

Note: more than 8 strict pull-ups max  = add weight

Performance
A.12:00 block
-clean and jerk @ ~ 77% X 1-3 (base on feel)
-1 max broad jump
B.run 300 meters fast X 4; rest 3-4:00
C.10:00 block or 3 sets (whichever comes first)
-bretzel X 20 seconds ea
-butcher’s block X 20 seconds
-german hang X 20 seconds
-jefferson hang X 30 seconds

*Spend some time w/single leg seiza b/t the end of part ‘a’ and the first run.

06.17.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets-please record
B.Z1 for 5-10:00

06.16.16

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.pull-ups X 8-10 X 3; pec PNF X 15 seconds
B.12:00 block
-OA OH press @ X120 X 5-6 ea
-AD sprint X 10 seconds (5 sec roll in)
-hip internal rotation PNF X 15 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 75% X 1-3 (base on feel)
-5 max vertical jumps
B.@ 85-90%
Run 800 meters; rest run time
Run 400 meters; rest run time
Run 200 meters
C.12:00 block
-loaded shoulder flexion 20 seconds
-jefferson hang 20 seconds
-90/90 switch X 6 alt
-german hang 20 seconds
-bad X 20 seconds
*No need to duplicate above movements in post training mobility.

06.15.16

Fitness
A.10:00 block
-1-3 forward rolls
-loaded shoulder flexion
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 ring rows
10 russian swings @ 55/35
20 lunge steps
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance

A.for 25:00 w/~30 seconds b/t ea movement

-row 250 meters

-10 burpees

-10 box jumps @ 24/20

-10 wall ball shots

-10 TTB

-run 200 meters

B.accumulate 60 seconds in hollow and arched plank--rest as needed

06.14.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds

Performance
A.snatch @ ~ 75% X 3 X 4; single leg seiza X 15 seconds ea then rest as needed
B1.back squat @ 20X0 X 5-6 X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 6-10 X 3; pec PNF X 15 seconds ea
C.Z2 as time allows (10-20:00)

06.13.16

Fitness
A1.deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.ring push-ups X 8-12 X 3; bad stretch X 15 seconds ea
B1.split squat @ 30X0 X 10 ea X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 6-8 X 3; thoracic bridge X 15 seconds ea
C.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok-please record

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.Z1 for 5-10:00

New Cycle Objectives

This is an intensification cycle.

Fitness

• Increase maximum lactic power as tested by the Assault Bike.
• Improve tumbling and low gait competency.
• Increase absolute squat, hinge, press and pull strength.
• Increase mixed modal aerobic power capacity.

Performance

• Improve competency and speed in running with abrupt directional changes.
• Increase speed and repeatability in lactic repeats (cyclic and mixed modal).
• Improve jumping ability.
• Increase upper body muscular endurance/speed endurance.

Summer Diagnostics Reporting

Below are the links to the spreadsheets on which you can enter your DOTS results.  You do not need to keep all of your results on the same row.  Please report your results even if you did not complete all of the diagnostics.

Thank you!

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

06.10.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 112515

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B.15:00 block
-5-10 Dive Bomber Push-ups
-10 OA russian swings (5 ea)
-bretzel or thoracic bridge X 15 seconds ea

06.09.16

Fitness
A1.thruster from rack X 10 X 3; rest 20 seconds
A2.8-12 pull-ups X 3; rest 0
A3.wall rack stretch X 15 pulses ea X 3; rest 60 seconds
B.for 10:00 @ Z2
Run or AD 60 seconds
Bear crawl 1 length
Crab crawl 1 length
Row 60 seconds

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.work to a 1RM close grip bench press @ 20X0
D. Z2 of choice for 10:00
*compare to 111915

06.08.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds

Performance

A.AMRAP strict pull-ups (pronated) in 1 set

B.snatch @ ~ 60% X 2 X 5; rest 60 seconds

C.In 8:00, build to a heavy single hang power clean

D.AD or run 15 seconds @ 90% X 6; rest/walk 45 seconds

*compare to 112015

06.07.16

Fitness
A1.10 alt lunges (weighted) X 4; rest 20 seconds
A2.barbell bent over row @ X020 X 8-10 X 4; rest 0
A3.table stretch X 15 seconds X 4; rest 60 seconds
B.hollow plank X 20 seconds X 3; rest as needed

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 113015

06.06.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 111615

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 111315
B.AMRAP bar dips in one set
C.row 30 seconds X 5; rest 30 seconds--keep within 10 meters

06.03.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 111315
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.for 15-20 minutes @ Z2
Row 250 meters
1 length bear crawl
100 meter suitcase carry (switch ½ way)
Run 200 meters

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time

06.02.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 111215
D.10-15 hollow rocks X 3; rest as needed

Performance
A.5 sets @ 85%
Row or AD 60 seconds
10 power cleans @ 40%
15 NJ burpees
20 box step-ups
Rest 2:00 b/t sets
B.Z1 for 5:00

06.01.16

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 111015

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 111015

05.31.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 110915
C.Z1 of choice for 5-10:00

Performance

A.standing broad jump--best of 3 attempts (inches)

B.work up to a 1 rep power snatch.

C.3 sets @ Z2

Run/row 400 meters

3-10 strict pull-ups

30 second arched plank

100 meter suitcase carry (switch ½ way)

*compare to 111615

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.27.16

Fitness
2-3 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats

Performance
4 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats
*50 minute cap

05.26.16

Fitness
A1.deadlift @ 1121 X 8-10 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.@ Z2 for 15:00
Row or run 2:00
Arched plank 20 seconds
50 meter farmer’s carry
10 V-ups
5 sprawl to lay outs

Performance
A.15:00 block
-clean and jerk @ 60% X 3-drop all
-L-sit X 10-15 seconds
-wall rack stretch X 15 pulses + 15 seconds PNF
B.15:00 block
-6 alternating lunges (weighted)
-3-5 swans
-dorsi stretch X 20 seconds each

*All Friday, May 27 training sessions will be held at Highland Rd Park (weather permitting).

05.25.16

Fitness
A1.back squat @ 31X1 X 8-6-4; rest 30 seconds
A2.ring rows @ X020 X 5-12 X 3; rest 90 seconds
B.10 sets EMOM
odd=run 30 seconds @ 85-90%
even=row or AD 30 seconds @ 85-90%

Performance
A.12 minute block
-snatch @ 75% X 1.1 w/15 seconds b/t cluster reps
-bad stretch PNF X 15 seconds
B. 2 sets @ Z2
Run 800 meters
Hollow plank 40 seconds
Row 800 meters
Arched plank 40 seconds

05.24.16

Cycle Re-tests

Fitness
A.for time
AD 2 miles
Row 2k
B1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
B2.hollow rock X 10 X 3; rest 60 seconds

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks

05.23.16

Cycle Re-tests

Fitness

A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands.  Note weight each side.

B.AMRAP of knees-to-elbows  in one set.  Multiple attempts ok.  No kipping!

*No knees-to-elbows=max active tuck hang in seconds

C.max hollow plank in seconds

D.max arched plank in seconds

E.max protracted ring FLR hold in seconds

F.run 3:00 @ 85% X 3; rest walk 3:00

Coach note:

*use partner to help with ‘c,’ ‘d,’ and ‘e’ (to time and check for hollow position on ‘c’).

**neutral grip on the ring FLR

Performance

A.work up to a max 3 rep back squat @ 32X1

B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable

C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.

D.run 30 seconds @ 90% X 8; rest 30 seconds

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.20.16

Fitness
A.4 sets @ 85%
Row 500 meters
15 NJ burpees
100 meter farmer’s carry
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance
A.4 rounds for time
Run 400 meters
10 thrusters @ 95/65
10/5 L-pull-ups

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.19.16

Fitness
A1.12-14 alt lunges w/DB/KB in front rack X 4; rest 30 seconds
A2.10-12 knees-to-elbows X 4; pec PNF X 15 seconds each
B1.AD 30 seconds @ 85% X 5; rest 30 seconds
B2.run 30 seconds @ 85% X 5; rest 30 seconds

Performance
A.15:00 block
-3 position snatch (high, mid,floor) @ 60%  (1 rep of each)
-planche leans on P.lettes (feet on floor) X 20 seconds
-pec PNF on floor X 15 seconds
B.15:00 block
-back squat @ 32X1 X 2
-1-3 legless rope climbs
-pigeon PNF X 15 seconds

05.18.16

Fitness
A.4 rounds for time
Row 400 M/run 400 M
10 russian swings @ 55/35
AMRAP strict pull-ups
*Student alternates running and rowing.  It does not matter which is first.
**Subtract 10 seconds for each completed pull-up.  Score is total time after subtraction.
B.40 hollow rocks

Performance
A.12:00 block
-3 position clean (high, mid, floor) @ 60%  (1 rep of each position)
-wall rack stretch X 20-30 seconds each
B.2 sets @ Z2
Run 800
Row 800
hollow to arched roll w/5 seconds ea X 3

05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets

05.16.16

Fitness
A1.snatch grip  deadlift @ 1121 X 6-8 X 3; rest 30 seconds
A2.dip bar tuck sit  X 15-20 seconds X 3; bad PNF
B.for time
60/40 P.lette push-ups (feet on floor)
20/10 strict pull-ups
30 ring rows
*Student may partition as desired.

Performance
A.15:00 block
-snatch @ 80% X 1.1 (15 seconds b/t cluster reps)
-feet elevated ring push-ups w/RTO @ 20X0 X 3-8
-rib pull or bretzel X 15 seconds ea
B.15:00 block
-pistol to shrimp squat X 2 ea (no alternating sides)
-4-10 strict TTB
-dorsi stretch (unloaded) X 20 seconds
C.arched plank X 25 seconds X 4; rest as needed

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.13.16

Fitness
A1.back squat @ 31X1 X 3.3.3 X 3; rest 20 seconds
A2.split squats (add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.for 25:00 @ Z2
Run 400 meters
100 meter sandbag carry @ 60/45
Bear crawl 1 lap
Row 600 meters
10 sprawl to layouts
10 side sit switches

Performance
A.2 sets for 15:00 each @ 80%
-10 NJ burpees
-7/4 strict pull-ups
-run 200 meters
-15 thrusters @ 45/35
-row 200 meters
-100 meter sandbag carry @ 60/45
-10 V-ups
Rest 5:00 b/t sets

05.12.16

Fitness
A1.romanian deadlift @ 1121 X 5-7 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.AMRAP in 10:00
3/1 strict pull-ups
9/6 ring push-ups
12 hollow rocks

Performance
A.15:00 block
-clean and jerk @ 75% X 1
-ring dips w/RTO X 4-6
-pec PNF X 15 seconds
B.15:00 block
-loaded shrimp squat X 3 ea
-L-hang to TTB X 3-5
-dorsi stretch X 20 seconds ea
C.floor superman X 15 seconds X 3; rest as needed

05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

05.10.16

Fitness
A1.10-12 alternating loaded cossack squats X 3 (1 KB or DB); single leg seiza (lift knee) X 15-20 seconds ea
A2.L-Hang X 10-20 seconds X 3; prone shoulder swimmers X 5-7
B1.AD @ 85-90% for 2:00 X 2; rest 2:00
B2.row @ 85-90% for 2:00 X 2; rest 2:00
C.arched plank X 30 seconds X 3; rest 30 seconds

Performance
A.15:00 block
-snatch @ 75% X 1.1 (15 seconds b/t cluster reps)
-5 slow ring blenders ea direction
-floor pike X 30 seconds
B.15:00 block
-back squat @ 32X1 X 3-4
-1-2 rope climbs (use legs only if necessary)
-pigeon PNF X 15 seconds
C.run and/or row 30 seconds X 8; rest 30 seconds

05.09.16

Fitness
A.AMRAP in 17:00
Run 400 meters
20 thrusters @ 65/45
15 ring rows
10 sandbag GTS @ 60/45
B.Z1 for 5:00
C1.hollow plank X 30 seconds X 2; rest 30 seconds
C2.side plank X 30 seconds ea side X 2; rest 30 seconds

Performance
A.12:00 block
-high hang clean @ 65% X 2 (drop all)
-bretzel X 15 seconds ea (use abmat)
B.@ Z2 for 22:00
Run 400 meters
10 hindu push-ups
10 Forward ape steps
10 slow alt. Cossack squats
Active hang 30 seconds
10 hollow rocks
Row 400 meters