07.31.17

Fitness
A.5 sets barefoot
-slalom jump rope X 20 seconds
-PVC balance X 20 seconds
B.20:00 Block (barefoot)
-10 alternating lunge steps (hold D-bells to sides)
-overhead press (barbell) @ 1111 X 3-5
-6-8 pull-ups
-bad X 6 breaths ea
-special shoulder #2 X 6 breaths ea
C.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
D.breathe on back 3-12-6 for 3:00

*coach note: slalom jump rope is simply jumping side to side slightly while you jump rope

Performance
A.deadlift @ X1drop X 1 X 6; rest w/5-10 rocks and 15 s belly-to-wall HS hold-start @ 75% and add as desired
B.20:00 Block
-ring push-ups w/RTO @ 2111 X 6-10
-4 backwards shoulder rolls ea side (from sitting)
-bad X 5 breaths ea
-run 2:30 @ 85%
-walk 30 seconds
-foot on rig 20 seconds ea
C.single leg seiza X 5 breaths ea
-special shoulder 32 x 10 breaths ea
D.breathe on back 3-12-6 for 3:00

07.28.17

Fitness
A.for time
5 pull-ups
10 P.lette push-ups
20 goblet squat @ 55/35
25 ring rows
30 push-ups
40 backward alternating lunges
50 seconds of hollow plank
B.3 sets
-founder X 5 breaths
-active hang X 10 breaths
-tactical frog X 10 slow reps
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.3 sets (barefoot)
-belly-to-wall HS hold X 20 seconds
-split squat @ 2011 X 5-6 ea
-child’s pose X 6 breaths
C.3 sets (barefoot)
-barbell bent-over row @ 1011 X 6-8
-10 steps forward ape
-5 reps cat cow (relaxed)
D.cuban rotations @ 4020 X 10 X 2
-bad X 10 breaths ea
E.breathe on back 4-7-8 for 2-3:00

07.27.17

Fitness
A.15:00 Block
-clean pull X 3
-2 backward rolls ea side (from seated)
-FLR on P.lettes (protracted) X 5 breaths
-triangle pose X 5 breaths ea
B.row 175 meters @ 90% X 5; rest 60 seconds
C.90/90 internal rotation X 10 breaths ea
-table X 5 breaths X 2
D.breathe on back 4-7-8 for 2-3:00

Performance
A.for time
50 cal row
50 push-ups
50 russian swings @ 55/35
50 box step-ups @ 24/20
50 knees-to-elbows
B.3 sets
-founder X 5 breaths
-IND w/hands under feet X 5 breaths
-90/90 internal rotation X 5 breaths ea
B.breathe on back 4-7-8 for 2-3:00

07.26.17

Fitness
A.for time
run 800 meters (once, buy in)
then…
5 sets
5 pull-ups
10 wall ball shots
10 sprawl-to-layouts
B.2 sets
-side plank X 20 seconds ea
-special shoulder #2 X 5 breaths ea
-OA lat X 5 breaths ea
-foot on rig X 5 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.5 sets
-4 burpees over hurdle
-hang power snatch X 2 @ 60-65%
-static hold @ top of commando pull-up X 10-15 seconds ea side
-AB 30 seconds @ 85-90%
-walk 60 seconds (attempt to slow to deep nasal breathing)
B.foot on rig X 60 seconds ea
-special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00

07.25.17

Fitness
A.5 sets
-12-15 russian swings
-1-2 cat cow reps
-CGBP @ 21X1 X 6-8
-hanging knee raise X 5
-8 second AB sprint
walk 30-60 seconds (work to get to nasal breathing)
B.sphinx X 60-90 s
-floor german hang X 30 seconds
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 hang p.clean and jerks @ 85/45
10/7 P.lette push-ups
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-DB external rotation X 5 ea X 2
C.breathe on back 4-7-8 for 2-3:00

07.24.17

Fitness
A.4 sets @ 85%
-row 250 meters
-10 D-bell push-presses (light/moderate)
-10 sandbag GTS @ 60/45
-10 knees-to-elbows
-run 200 meters
rest 2:00 b/t sets
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-child’s pose X 10 breaths
C.breathe on back 4-7-8 for 2-3:00

Performance
A.30 Minute Block
-15 seconds of DUs, 5 breaths, 10 seconds of DUs
-50 M OH carry w/ DBs (pronated)
-12 hollow rocks
-down dog 5 breaths
-founder 5 breaths
-supinated chin-over-bar hold 15-35 seconds
-special shoulder #1 X 5 breaths ea
B.OA lat stretch X 10 breaths ea
-floor german hang X 30 seconds
B.breathe on back 4-7-8 for 2-3:00

07.21.17

Fitness
A.16 minute block (barefoot)
-jump rope 30 seconds
-6-15 P.lette push-ups @ 1111
-child’s pose X 5 breaths
-2-6 supinated pull--ups w/10 second chin over bar hold after final pull-up
-side plank X 6 breaths ea side
-PVC balance for 30-45 seconds
B.5 sets
-founder X 5 breaths
-lunge w/rotation x 3 slow reps ea side

*no pull-ups=20-30 second chin over bar hold

Performance
A.In 6 sets, build to a heavy 2 rep DL @ X111 (re-set @ bottom)
-start @ ~ 70% and increase ea set as able
-rest w/30 seconds of child’s pose + 60 second walk
B.5 sets
-3 dive bomber push-ups, 3 hindu push-ups, 6 push-ups (knees do not touch floor in b/t)
-4 alternating 90/90 rotations + 3 forward shoulder rolls ea side
-row 200 meters @ 85%

07.20.17

Fitness
A.for time
AB ½ mile
10 jumps over hurdle
20 ring rows
30 NJ burpees
40 alternating lunge steps
50 cal row
B.3 sets
-front plank X 6 breaths
-floor windshield wipers X 10 (alt)
B.special shoulder #2 X 10 breaths ea
-IND w/fingers under toes X 10 breaths

Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.5 sets
-20 second belly-to-wall HS hold
-back squat @ 21X1 X 3
-ring rows @ 1111 X 6-10
-OA lat stretch X 5 breaths ea
-20 steps spiderman crawl (forward and back at will)
-special shoulder #2 X 5 breaths ea
C.sphinx for 90s-2:00
90/90 internal rotation X 10 breaths ea
*start moderate w/ back squat and build

07.19.17

Fitness
A.6 sets
-2 OH med ball throws
-2 forward shoulder rolls from seiza ea side
-side plank X 4 breaths ea side
-founder X 5 breaths
-spiderman crawl X 10 steps
B.run 2:00 @ 85% X 3; rest/walk 2:00
C.PVC balance for 90 seconds
-single leg seiza X 5 breaths ea
-bretzel X 10 breaths ea

Performance
A.10 rounds for time
3 pull-ups
5 thrusters @ 65/35
7 burpees
B.OA lat X 10 breaths ea
bad X 10 breaths ea
special shoulder #1 X 10 breaths ea
*kipping or strict pull-ups ok

07.18.17

Fitness
A. 5 rounds for time
row 200 meters
15/10 push-ups
10 jump squats
then…
200 meter sandbag carry @ 60/45 (only once @ end)
B.OA lat stretch X 6 breaths ea
-special shoulder #1 X 10 breaths ea
-child’s pose X 10 breaths

Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.30 minute Block
-4 alt lateral jumps over hurdle (no rebound, quiet landing)
-3 power snatches @ 65-70% -drop all
-15-30 second supinated chin over bar hold
-5 slow prone PVC pass throughs
-run 20 seconds @ 90%
-walk 60 seconds
-single leg seiza X 5 breaths ea
C.cuban rotations X 5 X 3
90/90 external rotation X 10 breaths ea

07.17.17

Fitness
A.30 minute Block
-snatch pulls X 3
-prone PVC pass throughs X 5
-DB OH press (pronated) X 5
-front plank X 6 breaths
-run 200 meters @ 85-90%
-rest/walk 30-60 seconds
B.sphinx X 90s-2:00
-special shoulder #2 X 10 breaths ea
-dorsi X 10 breaths ea

Performance
A.for time
row 800 meters
then…
5 rounds
8 bar dips
12 russian swings
then…
200 meter sandbag carry @ 60/45
B.floor German hang X 30 seconds
-wrestler’s bridge X 20 slow reps
-windshield wipers X 20
-child’s pose X 10 breaths
**moderate-to-heavy weight for swing

07.14.17

Fitness
A.3 sets @ 80%
-AB .4 miles
-10 DB snatches (alt)
-10 NJ burpees
-5/3 strict pull-ups
-50 meter goblet carry
-row 300 meters
rest 3:00 b/t sets
B.floor German hang X 6 breaths
-bretzel X 10 breaths ea
-sphinx X 10 breaths
Coach Note:  Goblet carry=carry 1 KB by the horns, close to chest , w/elbows generally down for 50 meters.  Challenges anterior midline and breathing.

Performance
A.7 sets EMOM
-20 seconds of DU
B.25:00 Block
-chin over bar hold (supinated) for 10-20 seconds
-3 windmills ea side
-12 hollow rocks
-founder X 5 breaths
-special shoulder #1 X 5 breaths ea
-run or AB 60 seconds @ Z2
C.cuban rotations @ 4020 X 8 X 2
-dorsi X 60 seconds ea
-table X 5 breaths X 2

07.13.17

Fitness
All Barefoot
A.4 sets
-jump rope 60 seconds
-PVC balance X 30 seconds
B.5 sets
-split squat @ 30X0 X 5 ea
-1 get-up ea side
-10-30 second supinated  chin over bar hold
-elevated child’s pose X 5 breaths
C.dorsi stretch X 10 breaths each
-single leg seiza X 5 breaths ea

Performance
A.6 sets
-deadlift @ x1drop
-belly-to-wall HS hold X 15 seconds
-walk 60 seconds
*1st DL set @ ~ 75% and increase as desired. Do not max.
B.3 sets
-8 dive bomber push-ups
-duck walk X 30 seconds
-4 dive bomber push-ups
-row 600 meters @ 85%
-walk 60-90 seconds
C.sphinx X 90s-2:00
-cat cow X 10 (relaxed)
-windshield wipers X 20 (alt)

07.12.17

Fitness
A.4 rounds for time
10 P.lette push-ups
10 knees-to-elbows
10 ring rows
B.3 sets
-hollow plank X 6 breaths
-founder X 6 breaths
-90/90 internal rotation X 6 breaths ea
C.D-bell external rotation X 5 ea X 2
-OA lat stretch X 6 breaths

Performance
A.7 sets EMOM
-20 seconds of DU
B1.front squat @ 21X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea
B2.ring pull-up (false grip preferred) X 3-8 X 3; rest w/elevated child’s pose X 5 breaths
C.5 sets
-5 inch worm reps
-3 backward shoulder rolls ea side (from sitting)
D.floor German hang X 30 seconds
-down dog X 10 breaths
-up dog X 10 breaths

07.11.17

Fitness
A.5 sets
-12-15 russian swings
-IND 5 breaths
-10 alternating side layouts from FLR
-child’s pose X 5 breaths
-row 300 meters @ 85-90%
-walk 60 seconds
B.special shoulder #2 X 60 seconds ea
-bad X 10 breaths ea
-standing hamstring stretch X 10 breaths ea

Performance
A.AMRAP in 18:00
-curtis Ps @ 95/65
Begin (clock starts) with a 400 meter run and stop Curtis Ps @ following times to run 400 meters prior to accruing more reps:
5:00
10:00
15:00
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-sphinx X 90s-2:00

07.10.17

Fitness
A.15-12-9-6 for time
-wall ball shots
-burpee box step-ups @ 24/20
*run 200 meters after each set of burpee box step-ups (4 runs total).  Time stops at completion of final run.
B.special shoulder #1 for 60 seconds ea
-foot on rig for 30 seconds ea
-table X 6 breaths

Performance
A.7 sets EMOM
-20 seconds of DU
B.5 sets-barefoot
-chin over bar hold (supinated) for ½ of your max + 5 seconds
-belly-to-wall HS hold X 25-30 seconds
-OA lat stretch X 5 breaths ea
-2 get-ups ea side (do not alternate)
-ring superman X 10 seconds
-founder X 6 breaths
-IND w/hands under feet X 6 breaths
C.bad X 10 breaths ea side
-special shoulder #2 X 6 breaths

07.07.17

Fitness
A.30 Minute Block
-snatch pulls X 5
-8-10 hindu push-ups
-5 slow hanging knees raises (passive shoulders)
-elevated child’s pose X 30 seconds
-run 100 meters @ 90% (fast, but not a sprint)
-walk ~ 30-60 seconds
*Run to the 200 meter turnaround stop sign and walk back
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-sphinx X 10 breaths
-special shoulder #1 X 5 breaths ea

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-DL @ x021 (re-set) X 3
-child’s pose X 6 deep breaths
B.3 sets
-ring push-ups w/RTO X 5-12
-3 backwards shoulder rolls from seated position ea side
-row 600 meters @ 85%
-walk 60-90 seconds matching breathing to steps
C.D-bell external rotation X 5 ea side X 2
-sphinx X 10 breaths

07.06.17

Fitness
A.10:00 @ 80%
row 250 meters
14 box step-ups @ 24/20
50 meter farmer’s carry
rest 5:00
10:00 @ 80%
-10 NPUNJ burpees
-10-20 second chin over bar hold (supinated)
-10 hollow rocks
-100 meter sandbag carry @ 60/45
B.OA lat stretch X 6 breaths ea
-bretzel X 10 breaths ea
-special shoulder #2 X 6 breaths ea

Performance
A.6 sets EMOM
-20 seconds of DU
B.30:00 Block (barefoot)
-50 meter OH D-bell carry (pronated)
-back squat @ 21X1 X 5
-ring pull-up (false grip preferred) X 3-6
-OA lat stretch X 5 breaths ea
-10 reps of  forward ape (pause in b/t)
-5 dragon flags or slow leg raises
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-table X 6 breaths

07.05.17

Fitness
A.for time
AB .5 mile
then…
40 ring pull-ups w/feet on floor
60 push-ups
80 squats
*you may partition calisthenics as you wish to get the numbers.
B.special shoulder #1 X 10 breaths
-floor german hang X 5 breaths
-90/90 internal rotation X 10 breaths ea

Performance
A.15-12-9 for time
-power snatch @ ~55%
-burpees over the bar
rest 3:00 after ‘a’
B.for time
row 300 meters
200 meter sandbag carry @ 60/45
*score is total time for ‘a’ and ‘b’
B.child’s pose X 10 deep breaths
-special shoulder #2 X 60 seconds ea
-bretzel X 10 deep breaths ea side

07.04.17

TPG will be closed the 4th of July.  We will re-open Wednesday, July 5 at 7 am.

Happy 4th of July!

07.03.17

Fitness
A.5 sets
-8 alternating DB snatches
-side plank X 20 seconds ea side
-3 forward shoulder rolls from seiza
-run 200 meters @ 85-90%
-walk 60 seconds
B.barefoot
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-elevated child’s pose X 60 seconds

Performance
A.6 sets EMOM
-20 seconds of DU
B.6 sets
-2 power cleans @ 65-70%
-4 jumps over hurdle
-chin over bar hold (supinated) for ½ of your max
-run 30 seconds @ 90%
-down dog X 7 deep breaths
C.-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)

Independence Day

TPG will be closed the 4th of July.  We will re-open Wednesday, July 5 at 7 am.

Happy 4th of July!