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
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
Monday, July 31, 2017
Friday, July 28, 2017
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
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
Thursday, July 27, 2017
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
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
Wednesday, July 26, 2017
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
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
Tuesday, July 25, 2017
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
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
Monday, July 24, 2017
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
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
Friday, July 21, 2017
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%
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%
Thursday, July 20, 2017
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
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
Wednesday, July 19, 2017
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
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
Tuesday, July 18, 2017
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
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
Monday, July 17, 2017
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
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
Friday, July 14, 2017
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
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
Thursday, July 13, 2017
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)
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)
Wednesday, July 12, 2017
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
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
Tuesday, July 11, 2017
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
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
Monday, July 10, 2017
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
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
Friday, July 07, 2017
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
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
Thursday, July 06, 2017
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
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
Wednesday, July 05, 2017
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
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
Monday, July 03, 2017
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!
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)
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!
Happy 4th of July!