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