Fitness
A.3 rounds for time
row 400 meters
20 box step-ups @ 24/20
10 DLs @ 55%
B.Z1 for 5:00
C.Mobility
-bad X 60 seconds ea
-bretzel X 60 seconds ea
-elevated child’s pose X 30 seconds
Performance
A.work to a heavy single power clean and jerk In 12:00
B.run 60 seconds @ 85-90% X 6; rest/walk 90 sec-2:00
C.Mobility
-bad X 60 seconds ea
-foot on rig X 60 seconds ea
-rock back and forth from child’s pose to upward facing dog X 10-20 (slowly)
proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
Wednesday, May 31, 2017
05.30.17
Fitness
A.In 10:00, work to a heavy 2 rep front squat @ 20X0
B..DB/KB OH press (2 bells) @ X020 X 8 X 4; rest 60 seconds
C.3 sets
-5 reps of inch worm
-5 hanging knee raises (passive shoulders)
-side plank X 20 seconds ea
run or row 60 seconds @ Z2
D.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder 31 X 60 seconds ea
-sphinx X 30 seconds
Performance
A1.strict TTB X 6-10 X 4; rest w/wrestler’s bridge X 10 (alt)
A2.tuck sit X 15-20 seconds X 4; rest w/toggle roll X 10-20
B.20 minute Tempo MAP
-15 russian swings
-10 burpees
-10 wall ball shots
-AB or row 20 seconds fast
C.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-child’s pose X 60 seconds
A.In 10:00, work to a heavy 2 rep front squat @ 20X0
B..DB/KB OH press (2 bells) @ X020 X 8 X 4; rest 60 seconds
C.3 sets
-5 reps of inch worm
-5 hanging knee raises (passive shoulders)
-side plank X 20 seconds ea
run or row 60 seconds @ Z2
D.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder 31 X 60 seconds ea
-sphinx X 30 seconds
Performance
A1.strict TTB X 6-10 X 4; rest w/wrestler’s bridge X 10 (alt)
A2.tuck sit X 15-20 seconds X 4; rest w/toggle roll X 10-20
B.20 minute Tempo MAP
-15 russian swings
-10 burpees
-10 wall ball shots
-AB or row 20 seconds fast
C.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-child’s pose X 60 seconds
Friday, May 26, 2017
Memorial Day Weekend Schedule
TPG will be closed Saturday, May 27 through Monday, May 29 for Memorial Day. We will re-open Tuesday, May 30 at 7 am.
05.26.17
Fitness
4 rounds for time
30 box step-ups @ 24/20
20 NJ burpees
run 400 meters
B.mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds
Performance
A.5 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10/5 strict pull-ups
10 ground-to-shoulder w/sandbags @ 60/45
B.Mobility
Z1 and…
-dorsi X 60 seconds ea
-single leg seiza X 30 seconds ea
-bad X 30 seconds ea
-floor german hang X 30 seconds es
4 rounds for time
30 box step-ups @ 24/20
20 NJ burpees
run 400 meters
B.mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds
Performance
A.5 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10/5 strict pull-ups
10 ground-to-shoulder w/sandbags @ 60/45
B.Mobility
Z1 and…
-dorsi X 60 seconds ea
-single leg seiza X 30 seconds ea
-bad X 30 seconds ea
-floor german hang X 30 seconds es
Thursday, May 25, 2017
05.25.17
Fitness
A.EMOM for 12 sets
-odd=10 russian swings
-even=3-5 strict supinated pull-ups
*Add weight to pull-up if max is 10 or over.
B.run 4:00 @ 85-90% X 2; rest/walk 4-5:00
C.Mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-OA lat X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep power snatch.
B.15:00 Block
-1 get-up on each side
-ring superman X 10 seconds
-15 hollow rocks
-row or AB 30 seconds @ Z2
C.Mobility
-special shoulder #2 X 60 seconds ea
-elevated child’s pose X 60 seconds
-toggle roll X 20
A.EMOM for 12 sets
-odd=10 russian swings
-even=3-5 strict supinated pull-ups
*Add weight to pull-up if max is 10 or over.
B.run 4:00 @ 85-90% X 2; rest/walk 4-5:00
C.Mobility
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
-OA lat X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep power snatch.
B.15:00 Block
-1 get-up on each side
-ring superman X 10 seconds
-15 hollow rocks
-row or AB 30 seconds @ Z2
C.Mobility
-special shoulder #2 X 60 seconds ea
-elevated child’s pose X 60 seconds
-toggle roll X 20
Wednesday, May 24, 2017
05.24.17
Fitness
A1.front squat @ 20X0 X 3 X 3; rest w/bad X 20 seconds ea
A2.DB/KB OH press (2 bells) @ X020 X 5 X 3; rest w/special shoulder #1 X 20 seconds ea
B.3 sets
-hollow plank X 30 seconds
-front plank X 20 seconds
-run or row 200 meters @ Z2
C.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 60 seconds
-cuban rotations @ 4020 X 5 X 2
Performance
A1.strict TTB X 6-10 X 3; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 3; rest w/seated pike X 30 seconds
B.20:00 Tempo MAP
-25 DUs
-10 NJ burpees
-AB 15 seconds fast
-12 jump squats
-row 15 seconds fast
-3-10 pull-ups (kip or strict)
*Student must return to Z2 prior to starting next movement.
C.Mobility
-special shoulder #1 X 60 seconds ea
-cuban rotations @ 4020 X 5 X 2
-90/90 external rotation X 60 seconds ea
A1.front squat @ 20X0 X 3 X 3; rest w/bad X 20 seconds ea
A2.DB/KB OH press (2 bells) @ X020 X 5 X 3; rest w/special shoulder #1 X 20 seconds ea
B.3 sets
-hollow plank X 30 seconds
-front plank X 20 seconds
-run or row 200 meters @ Z2
C.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 60 seconds
-cuban rotations @ 4020 X 5 X 2
Performance
A1.strict TTB X 6-10 X 3; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 3; rest w/seated pike X 30 seconds
B.20:00 Tempo MAP
-25 DUs
-10 NJ burpees
-AB 15 seconds fast
-12 jump squats
-row 15 seconds fast
-3-10 pull-ups (kip or strict)
*Student must return to Z2 prior to starting next movement.
C.Mobility
-special shoulder #1 X 60 seconds ea
-cuban rotations @ 4020 X 5 X 2
-90/90 external rotation X 60 seconds ea
Tuesday, May 23, 2017
Memorial Day Weekend Schedule
TPG will be closed Saturday, May 27 through Monday, May 29 for Memorial Day. We will re-open Tuesday, May 30 at 7 am.
05.23.17
Fitness
A.3 sets @ 80%
-row or run 400 meters
-10 DLs @ 50% max
-10 P.lette push-ups
-10 wall ball shots
-100 meter sandbag carry @ 60/45
rest 3:00 b/t sets
*student chooses row or run. mix and match ok.
B.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep hang clean and jerk.
B.run 90 seconds @ 85-90% X 4; rest/walk 2-3:00
C.Mobility
-table X 10 reps
-dorsi stretch X 60 seconds ea
-single leg seiza X 20 seconds ea
-bad X 60 seconds ea
A.3 sets @ 80%
-row or run 400 meters
-10 DLs @ 50% max
-10 P.lette push-ups
-10 wall ball shots
-100 meter sandbag carry @ 60/45
rest 3:00 b/t sets
*student chooses row or run. mix and match ok.
B.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep hang clean and jerk.
B.run 90 seconds @ 85-90% X 4; rest/walk 2-3:00
C.Mobility
-table X 10 reps
-dorsi stretch X 60 seconds ea
-single leg seiza X 20 seconds ea
-bad X 60 seconds ea
Monday, May 22, 2017
05.22.17
Fitness
A.front squat @ 20X0 X 5 X 5 @ 72% of 5RM (little heavier than last week); rest 30 seconds
B.15:00 Block
-KB/DB OA OH press X 5.3 (5 reps, rest 10 seconds, 3 reps)
-5 hanging leg raises (passive shoulders)
-10 alt wrestler’s bridges
C.Mobility
-20 boot strappers
-floor german hang X 30 seconds
-bad X 45 seconds ea
Performance
A.3 sets for total time
row 400 meters
20 russian swings @ 55/35
15 burpees
rest 2:00 b/t sets
B.Z1 for 5:00
C.mobility
-sphinx X 60 seconds
-bretzel X 45 seconds ea
-DB external rotation X 5 ea X 2
A.front squat @ 20X0 X 5 X 5 @ 72% of 5RM (little heavier than last week); rest 30 seconds
B.15:00 Block
-KB/DB OA OH press X 5.3 (5 reps, rest 10 seconds, 3 reps)
-5 hanging leg raises (passive shoulders)
-10 alt wrestler’s bridges
C.Mobility
-20 boot strappers
-floor german hang X 30 seconds
-bad X 45 seconds ea
Performance
A.3 sets for total time
row 400 meters
20 russian swings @ 55/35
15 burpees
rest 2:00 b/t sets
B.Z1 for 5:00
C.mobility
-sphinx X 60 seconds
-bretzel X 45 seconds ea
-DB external rotation X 5 ea X 2
Sunday, May 21, 2017
Reminder
The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled. I am sorry for the cancellations.
Charles
Charles
Friday, May 19, 2017
05.19.17
Fitness
A.4 rounds for time
run 200 meters
15 russian swings @ 55/35
15 ring rows
B.mobility/midline (barefoot)
-bad X 60 seconds
-OA lat stretch X 45 seconds ea
-floor german hang X 30 seconds
-toggle roll X 10-20 reps
Performance
A.jerk from rack X 2 X 5 @ 60%; rest 60 seconds
B.3 rounds for time
10 power cleans @ 55%
10 burpees over the bar
run 400 meters
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
A.4 rounds for time
run 200 meters
15 russian swings @ 55/35
15 ring rows
B.mobility/midline (barefoot)
-bad X 60 seconds
-OA lat stretch X 45 seconds ea
-floor german hang X 30 seconds
-toggle roll X 10-20 reps
Performance
A.jerk from rack X 2 X 5 @ 60%; rest 60 seconds
B.3 rounds for time
10 power cleans @ 55%
10 burpees over the bar
run 400 meters
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
Thursday, May 18, 2017
05.18.17
Fitness
A.front squat @ 20X0 X 5 X 5 @ 70% of 5RM; rest 30 seconds
B.5 sets
-KB DB OH press X 3
-hollow plank X 20 seconds
-windshield wipers X 10 (alt)
-1 rep kneeling arm hauler @ 50% tension
*weight for oh press should be challenging but with 1-3 reps “in the bank.”
C.mobility
-bretzel X 45 seconds ea
-special shoulder #2 X 45 seconds ea
-bad X 60 seconds ea
Performance
A.15:00 Block (barefoot)
-5-6 strict TTB
-5-6 P.lette kick throughs
-bad X 20 seconds ea
B.15:00 Block
-1-3 strict MUs
-back squat @ 20X0 X 5
-90/90 external rotation X 20 seconds
*No MU = 1-3 strict PU and dips or teacher discretion
C. mobility
-special shoulder #2 X 60 seconds ea
-windshield wipers X 10-20
-cuban rotations @ 4020 X 10 X 2
A.front squat @ 20X0 X 5 X 5 @ 70% of 5RM; rest 30 seconds
B.5 sets
-KB DB OH press X 3
-hollow plank X 20 seconds
-windshield wipers X 10 (alt)
-1 rep kneeling arm hauler @ 50% tension
*weight for oh press should be challenging but with 1-3 reps “in the bank.”
C.mobility
-bretzel X 45 seconds ea
-special shoulder #2 X 45 seconds ea
-bad X 60 seconds ea
Performance
A.15:00 Block (barefoot)
-5-6 strict TTB
-5-6 P.lette kick throughs
-bad X 20 seconds ea
B.15:00 Block
-1-3 strict MUs
-back squat @ 20X0 X 5
-90/90 external rotation X 20 seconds
*No MU = 1-3 strict PU and dips or teacher discretion
C. mobility
-special shoulder #2 X 60 seconds ea
-windshield wipers X 10-20
-cuban rotations @ 4020 X 10 X 2
Reminder
The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled. I am sorry for the cancellations.
Charles
Charles
Wednesday, May 17, 2017
05.17.17
Fitness
A.16:00 Block
10 D-bell snatches (alt)
-10 quadruped rocks
-supinated pull-up X 5
-wrist rack X 20 seconds ea
*over 10 pull-ups = add weight
B.run 3:30 @ 85-90% X 2; rest/walk 3-5:00
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea
Performance
A.In 12:00, work to a heavy 4 rep snatch.
B.4 sets
-ring superman X 10 seconds
-1 turkish get-up ea side
-3-5 Dragon Flags
-run 200 meters @ z2
C.mobility
-special shoulder #1 X 60 seconds ea
-sphinx position X 60 seconds
90/90 internal rotation X 60 sec ea
A.16:00 Block
10 D-bell snatches (alt)
-10 quadruped rocks
-supinated pull-up X 5
-wrist rack X 20 seconds ea
*over 10 pull-ups = add weight
B.run 3:30 @ 85-90% X 2; rest/walk 3-5:00
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea
Performance
A.In 12:00, work to a heavy 4 rep snatch.
B.4 sets
-ring superman X 10 seconds
-1 turkish get-up ea side
-3-5 Dragon Flags
-run 200 meters @ z2
C.mobility
-special shoulder #1 X 60 seconds ea
-sphinx position X 60 seconds
90/90 internal rotation X 60 sec ea
Tuesday, May 16, 2017
05.16.17
Fitness
A.for for total time
30 cal AB
20 jump squats
100 meter sandbag carry @ 60-45
20 jump squats
30 cal row
rest 5:00
50 jump rope reps
10 ring push-ups
40 jump rope reps
8 ring push-ups
30 jump rope reps
6 ring push-ups
B. Mobility
-special shoulder #1 X 60 seconds ea
-90/90 internal rotation X 45 seconds ea
-single leg seiza X 30 seconds ea
-IND 60 seconds
Performance
A1. tuck front lever (on bar) or L-hang X 15 seconds X 4; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 4; rest w/seated pike X 30 seconds
B.20:00 tempo MAP
-15 russian swings
-15 wall ball shots
-row 20 seconds
-AB 20 seconds
-10 burpees
-3-10 pull-ups (kip or strict)
C.mobility
-special shoulder #2 X 60 seconds ea
-bretzel X 45 seconds ea
-90/90 rotation X 10 (alt)
A.for for total time
30 cal AB
20 jump squats
100 meter sandbag carry @ 60-45
20 jump squats
30 cal row
rest 5:00
50 jump rope reps
10 ring push-ups
40 jump rope reps
8 ring push-ups
30 jump rope reps
6 ring push-ups
B. Mobility
-special shoulder #1 X 60 seconds ea
-90/90 internal rotation X 45 seconds ea
-single leg seiza X 30 seconds ea
-IND 60 seconds
Performance
A1. tuck front lever (on bar) or L-hang X 15 seconds X 4; rest w/glute bridge X 20 seconds
A2.L-sit X ½ max X 4; rest w/seated pike X 30 seconds
B.20:00 tempo MAP
-15 russian swings
-15 wall ball shots
-row 20 seconds
-AB 20 seconds
-10 burpees
-3-10 pull-ups (kip or strict)
C.mobility
-special shoulder #2 X 60 seconds ea
-bretzel X 45 seconds ea
-90/90 rotation X 10 (alt)
Monday, May 15, 2017
05.15.17
Fitness
A1.front squat @ 20X0 X 5 X 3; rest w/90/90 external rotation X 20 seconds ea
A2.DB/KB OA OH press @ X020 X 1-2-3 ea side X 3; rest w/special shoulder #2 X 20 seconds ea
B.15:00 Block
-ring FLR X 20 seconds
-founder X 20 seconds
-10 hollow rocks
-run 200 meters easy
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea
Performance
A.In 12:00, work to a heavy 4 rep clean and jerk
B.run 2:00 @ 85-90% X 4; rest/walk 2-4:00
C. mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
A1.front squat @ 20X0 X 5 X 3; rest w/90/90 external rotation X 20 seconds ea
A2.DB/KB OA OH press @ X020 X 1-2-3 ea side X 3; rest w/special shoulder #2 X 20 seconds ea
B.15:00 Block
-ring FLR X 20 seconds
-founder X 20 seconds
-10 hollow rocks
-run 200 meters easy
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea
Performance
A.In 12:00, work to a heavy 4 rep clean and jerk
B.run 2:00 @ 85-90% X 4; rest/walk 2-4:00
C. mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea
Friday, May 12, 2017
05.12.17
Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.In 12:00, work to a heavy 1 rep deadlift
B.AMRAP in 16:00
-row 300 meters
-15 jump squats
-15/10 P.lette push-ups
C.mobility
-special shoulder #2 X 60 seconds ea
-thoracic bridge X 20 seconds ea
-single leg seiza X 30 s ea
-sphinx position X 60-90 seconds
Performance
A.max standing broad jump (best of 3 attempts) shoes ok--do this if you did not test it a couple of weeks ago
B.In 12:00, work to a heavy 1 rep front squat @ 20X0.
C.3 sets (tempo MAP)
-row 400 meters
-20 russian swings
-15 burpees
-15 wall ball shots @ 20/14
*return to nasal breathing prior to moving to next movement.
D.mobility
-90/90 external rotation X 60 seconds each
-upward facing dog X 30 seconds
-special shoulder #1 X 30 seconds ea
*perform the DOTS only if you have not in the last 2-3 weeks.
A.In 12:00, work to a heavy 1 rep deadlift
B.AMRAP in 16:00
-row 300 meters
-15 jump squats
-15/10 P.lette push-ups
C.mobility
-special shoulder #2 X 60 seconds ea
-thoracic bridge X 20 seconds ea
-single leg seiza X 30 s ea
-sphinx position X 60-90 seconds
Performance
A.max standing broad jump (best of 3 attempts) shoes ok--do this if you did not test it a couple of weeks ago
B.In 12:00, work to a heavy 1 rep front squat @ 20X0.
C.3 sets (tempo MAP)
-row 400 meters
-20 russian swings
-15 burpees
-15 wall ball shots @ 20/14
*return to nasal breathing prior to moving to next movement.
D.mobility
-90/90 external rotation X 60 seconds each
-upward facing dog X 30 seconds
-special shoulder #1 X 30 seconds ea
Thursday, May 11, 2017
05.11.17
Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set. The highest out of these 3 is your score.
B.run 1 mile for time
alternatives if already performed tests…
A.DB OH press (pronated-2 bells) X 1-2-3 X 3; rest 10-20 seconds b/t rungs; rest w/special shoulder #1 X 20 seconds b/t ladders -same weight throughout
B.run 3:00 @ 85-90% X 3; rest 3-5:00 (walk)
C. mobility
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-Cat/Cow CARS X 5
*perform the DOTS only if you have not in the last 2-3 weeks.
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set. The highest out of these 3 is your score.
B.run 1 mile for time
alternatives if already performed tests…
A.DB OH press (pronated-2 bells) X 1-2-3 X 3; rest 10-20 seconds b/t rungs; rest w/special shoulder #1 X 20 seconds b/t ladders -same weight throughout
B.run 3:00 @ 85-90% X 3; rest 3-5:00 (walk)
C. mobility
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-Cat/Cow CARS X 5
Performance
A.In 12:00, work to a heavy 3 rep power snatch.
B.4 sets
-5-6 TTB
-10 wrestler’s bridges (alt)
-tuck sit X 15 seconds
-10 pike pulses
-run 200 meters @ Z2
C.Mobility
-bad X 60 sech
-dorsi X 45 ea
-OA lat X 45 seconds es
Wednesday, May 10, 2017
05.10.17
Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.(if you did not last week)
If you did this last week…
A.front squat @ 21X1 X 5 X 4; rest w/90/90 external rotation X 20 seconds ea
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.mobility/midline
-15 hollow rocks
-bretzel X 30 seconds ea
-15 hollow rocks
-90/90 internal rotation x 60 seconds ea
Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5:00
C.Mobility
-OA lat X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-foot on rig X 60 seconds ea
-bretzel X 30 seconds ea
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.(if you did not last week)
If you did this last week…
A.front squat @ 21X1 X 5 X 4; rest w/90/90 external rotation X 20 seconds ea
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.mobility/midline
-15 hollow rocks
-bretzel X 30 seconds ea
-15 hollow rocks
-90/90 internal rotation x 60 seconds ea
Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5:00
C.Mobility
-OA lat X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-foot on rig X 60 seconds ea
-bretzel X 30 seconds ea
Spring 2017 DOTS Reporting Links
Please log your DOTS results in the spreadsheets. 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
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
Tuesday, May 09, 2017
05.09.17
Fitness
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 reps ea side
-special shoulder #2 X 45 seconds ea
-DB ext rotation X 5 ea X 2
Performance
A.In 8:00, work to a heavy 1 rep OHP
B.run 2 miles for time (if you did not last weeK) OR
run 3:00 @ 85-90% X 3; rest/walk 3-5:00
C.mobility/midline
-founder X 30 seconds
-bad X 60 seconds ea
-hollow plank X 60 seconds
-dorsi X 60 seconds ea
-side plank X 30 seconds ea
-special shoulder #2 X 45 seconds ea
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 reps ea side
-special shoulder #2 X 45 seconds ea
-DB ext rotation X 5 ea X 2
Performance
A.In 8:00, work to a heavy 1 rep OHP
B.run 2 miles for time (if you did not last weeK) OR
run 3:00 @ 85-90% X 3; rest/walk 3-5:00
C.mobility/midline
-founder X 30 seconds
-bad X 60 seconds ea
-hollow plank X 60 seconds
-dorsi X 60 seconds ea
-side plank X 30 seconds ea
-special shoulder #2 X 45 seconds ea
Monday, May 08, 2017
05.08.17
Fitness
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.Z1 for 5:00
C. Mobility
-bad X 60 seconds ea
-table X 6 reps w/20 second hold on 6th
-child’s pose (on floor/relax) X 60 seconds
Performance
A.In 12:00, work to a heavy 1 rep back squat @ 20X0.
B.row 2,000 meters for time
C.mobility
-90/90 internal rotation X 60 seconds each
-seated pike stretch X 60 seconds
-OA lat stretch X 45 seconds ea
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.Z1 for 5:00
C. Mobility
-bad X 60 seconds ea
-table X 6 reps w/20 second hold on 6th
-child’s pose (on floor/relax) X 60 seconds
Performance
A.In 12:00, work to a heavy 1 rep back squat @ 20X0.
B.row 2,000 meters for time
C.mobility
-90/90 internal rotation X 60 seconds each
-seated pike stretch X 60 seconds
-OA lat stretch X 45 seconds ea
Friday, May 05, 2017
05.05.17
Fitness
A.AMRAP in 16:00
run 200 meters
10 burpee box step-ups @ 24/20
5 deadlifts @ 60% max
B.Mobility
-bad stretch X 60 seconds ea
-toggle roll X 20 reps
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.hang snatch @ 60% X 2 X 5; rest 60 seconds
B.3 rounds for time
run 400 meters
10 sandbag GTS @ 60/45
14 wall ball shots @ 20/14
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds
A.AMRAP in 16:00
run 200 meters
10 burpee box step-ups @ 24/20
5 deadlifts @ 60% max
B.Mobility
-bad stretch X 60 seconds ea
-toggle roll X 20 reps
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.hang snatch @ 60% X 2 X 5; rest 60 seconds
B.3 rounds for time
run 400 meters
10 sandbag GTS @ 60/45
14 wall ball shots @ 20/14
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds
Thursday, May 04, 2017
05.04.17
Fitness
A.front squat @ 21X1 X 8 X 3; rest w/elevated child’s pose X 30 seconds
B.15:00 Block
-OA DB/KB press @ X020 X 5 each
-side plank X 20 seconds ea
-special shoulder #1 X 10 reps (alt)
C.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
-DB external rotation X 5 ea X 2
A.front squat @ 21X1 X 8 X 3; rest w/elevated child’s pose X 30 seconds
B.15:00 Block
-OA DB/KB press @ X020 X 5 each
-side plank X 20 seconds ea
-special shoulder #1 X 10 reps (alt)
C.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
-DB external rotation X 5 ea X 2
Performance
A.15:00 Block
-L-hang X 20 seconds
-Planche lean on P.lettes X 20 seconds
-90/90 external rotation X 20 seconds ea
B.15:00 Block
-front squat @ 21X1 X 6-8
-5-6 hinge rows
-10-15 hindu push-ups
C.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea
-cuban rotations @ 4020 X 6 X 2
Wednesday, May 03, 2017
05.03.17
Fitness
A.15:00 Block (barefoot)
-12 russian swings
-5 supinated pull-ups
-10 hollow rocks
-PVC balance for 30 seconds
*add weight to pull-ups if max is 10 +
B.run 2:00 @ 85% X 3; rest 2-3:00 (get back to nasal breathing)
C.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 800 meters @ 85% X 3; rest 3:00-4:00
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds e
A.15:00 Block (barefoot)
-12 russian swings
-5 supinated pull-ups
-10 hollow rocks
-PVC balance for 30 seconds
*add weight to pull-ups if max is 10 +
B.run 2:00 @ 85% X 3; rest 2-3:00 (get back to nasal breathing)
C.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 800 meters @ 85% X 3; rest 3:00-4:00
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds e
Tuesday, May 02, 2017
05.02.17
Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
C.20:00 Tempo MAP
-row 400 meters
-20 second tuck sit
-10 NJ burpees
-½ strict TTB from ‘b’
-20 DUs
*return to nasal breathing prior to moving to next movement.
D.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
C.20:00 Tempo MAP
-row 400 meters
-20 second tuck sit
-10 NJ burpees
-½ strict TTB from ‘b’
-20 DUs
*return to nasal breathing prior to moving to next movement.
D.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea
Monday, May 01, 2017
05.01.17
Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea
Cycle Objectives
Final 3 objectives for both groups are continuous.
Fitness
Performance
Fitness
- increase squat strength
- increase upper body strength endurance
- increase aerobic power capacity (running)
- increase anti-fragility
- increase the ability to move well, w/o pain and in a health promoting manner
- restore essential movement abilities
Performance
- increase aerobic power (running)
- increase SASS endurance
- increase competency/capacity on the c&J and snatch
- increase anti-fragility
- increase the ability to move well, w/o pain and in a health promoting manner
- restore essential movement abilities