Friday, December 29, 2017

12.29.17

Fitness and Performance
A.for time
50 cal row
50 burpees
50 double unders or 150 singles
50 wall ball shots
50 sandbag GTS @ 60/45
B.penguin X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

Thursday, December 28, 2017

12.28.17

Fitness and Performance
A.5 sets (barefoot)
-5-8 strict TTB
-front squat @ 21X1 X 5
-shrimp 1 length
-L-sit X 10 seconds
-special shoulder #1 X 10 reps (alt)
-3 jumps over hurdle
-twisting Lunge X 5 breaths ea
B.dorsi X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

Wednesday, December 27, 2017

12.27.17

Fitness and Performance
A.Helen
3 Rounds for Time
run 400 meters
21 swings @ 55/35 (Russian or American)
12 pull-ups
B. 2 sets
side plank X 20 seconds ea
½ rolls from sphinx X 10
front plank X 20 seconds
10 alternating windshield wipers
OA lat X 10 breaths ea
C.breathe @ 4-7-8 w/ wave tension for 2-3:00

Friday, December 22, 2017

Christmas Schedule

TPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.

Merry Christmas!

12.22.17

Fitness
A.5 sets
-15 russian swings
-10 hamstring rocks ea side
-p.lette push-ups @ 2111 X AMRAP-1
-penguin X 6 breaths
-run 200 meters @ 85-90%
-walk 60 seconds
B.sphinx X 10 breaths
20 windshield wipers (alt)
-breathe @ 3-5-7 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 burpee pull--ups
10 sandbag GTOH @ 60/45
B.20 rocks
-20 windshield wipers (alt)
-OA lat X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Men use taller bars

Thursday, December 21, 2017

12.21.17

Fitness
A.AMRAP in 15:00
5 knees-to-elbows
10 wall ball shots
20 sprawl-to-jumps
30 jump rope reps
200 meter row
B.30 second hollow plank
-dorsi X 10 breaths ea
-down dog to up dog X 10
-breathe @ 3-5-7 for 2-3:00


Performance
A.36 Minutes @ Tempo MAP Pace
-100 meter sandbag run
-14 box step-ups @ 24/20
-5.3.2 TTB
-AB 10 cals
-5 TNG GTOH @ light
-12.8 wall ball shots
*5 seconds b/t clusters
B.table-to-plow X 10 
-glute bridge w/hands under feet X 10 breaths
-breathe @ 3-5-7 for 2-3:00

Wednesday, December 20, 2017

12.20.17

Fitness
A.4 sets
-back squat @ 20X0 X 3
-ring rows @ 1111 X 8-10
-OA lat X 5 breaths ea
-8 point plank X 25 seconds
-plow-to-side-sit X 10 (alt)
-rest 30 seconds
B.10 reps inch worm
-20 rocks
-seated spinal twist X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Performance
A.30 Minute Block
-kneeling DB OH press @ 1111 X 8
-ring rows @ 1011 X 10
-down dog X 5 breaths
-½ rolls from sphinx X 10 (alt)
-row 175 meters or AB .3 miles  @ 90%
-rest 30 seconds
-5-10 hamstring rocks ea side
B.bretzel X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Tuesday, December 19, 2017

12.19.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 3-5-7 for 2-3:00

Performance
A.5 sets
-snatch X 3 (drop all-start @~70%)
-elevated child’s pose X 5 breaths + 60 seconds rest
B.4 sets
-hang power clean and jerk @ 60% X 2
-split squat @ 2011 X 5 ea
-90/90 rotations X 10 (alt)
C.pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe @ 3-5-7 for 2-3:00

Monday, December 18, 2017

12.18.17

Fitness
A.In 12 Minutes, work up to a heavy single deadlift.
B.4 sets
-bar dips @ 20X0 X 5
-hollow plank X 20 seconds
-crab crawl X 30 seconds
-90/90 rotations X 10 (alt)
C.side plank X 30 seconds ea
-elevated child’s pose X 10 breaths
-breathe @ 3-5-7 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Christmas Schedule

TPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.

Merry Christmas!

Friday, December 15, 2017

12.15.17

Fitness
A.for total work time
run 400 meters
rest 60 seconds
+
5 sets
10 thrusters @ 45/35
5 strict pull-ups
rest 60 seconds after 5th set
+
run 400 meters
*note:only 2 runs
B.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance
A.5 rounds for time
row 250 meters
15 wall ball shots @ 20/14
5 sandbag get-ups @ 60/45 (start and end ea rep standing)
B.ND w/hands under feet X 10 breaths
-up dog X 10 breaths
-bretzel X 10 breaths ea
-breathe @ 4484 w/wave tension

Thursday, December 14, 2017

12.14.17

Fitness
A.6 rounds for time
-row 250 meters
-12/9 p.lette push-ups
-100 meter sandbag run
B.side plank X 20 seconds ea
-pike to plow X 10 (slow)
-side plank X 20 seconds ea
-½ moon X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance
A.32 Minutes @ tempo MAP pace
-5 burpee box step-ups @ 24/20
-AB 20 seconds
-5-10 TTB
-15.15 DUs
-row 10 cals
-15 russian swings @ 55/35
B.twisting lunge X 10 breaths ea
-kneeling elbow pull X 10 breaths ea
-breathe @ 4484 w/wave tension

Wednesday, December 13, 2017

12.13.17

Fitness
A.deadlift @ x1drop @ 80% X 1 X 6; rest 60-75 seconds b/t reps
B.3 sets
-DB OH press (pronated) @ 1111 X 5
-straddle half rolls X 12 (alt)
C.run 20 seconds fast X 6; walk 60 seconds
D.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance
A.4 sets
-CGBP @ 20X0 X 2
-child’s pose X 5 breaths + 10 90/90 rotations (alt)
B.4 sets
-⅓ max pronated pull-ups X 2; rest 20 seconds
-run 60 seconds @ 85-90%
walk 90 seconds
C.IND w/hands under feet X 10 breaths
-up dog X 10 breaths
-bretzel X 10 breaths ea
-breathe @ 4484 w/wave tension

Tuesday, December 12, 2017

12.12.17

Fitness
A.4 sets
AB 90 seconds or row 350 meters (alternating)
-walk 60 seconds
-2 get-ups ea side
-10 layouts from quadruped (alt)
-12 hollow rocks
-rest 60 seconds
B.pike to plow X 10 (slow)
-glute bridge w/hands under feet X 10 breaths
-breathe @ 4484 w/wave tension

Performance
A.4 sets
-clean and jerk X 2 (drop all)
-12 rocks + 60-90 seconds rest
*Start @ ~75% and increase as able.
B.snatch balance + 2 OHSQs X 5; rest w/12 windshield wipers + 30 seconds rest
C.3 sets
-15 hollow rocks
-5 slow knees-to-elbows
-ring superman X 10 seconds
-10 rolls from sphinx
D.breathe @ 4484 w/wave tension

Monday, December 11, 2017

12.11.17

Fitness
A.3 sets (barefoot)
-back squat @ 20X0 X 5
-twisting lunge X 5 breaths ea
-6-8 supinated pull-ups
-table-to-plow X 5
-8 point plank X 20 seconds
-½ roll (upper) from sphinx X 20
B.3 sets
-bear crawl 60 seconds
-rest in IND 60 seconds
C.breathe @ 4484 w/wave tension

Performance
A.4 sets
-CGBP @ 20X0 X 3
-90/90 internal rotation X 5 breaths ea
-rest additional 60 seconds
B.4 sets
-supinated pull-up ladder 1-5 (as high as possible)
-twisting lunge X 5 breaths ea
-run 45 seconds fast
-walk 60 seconds
C.dorsi X 10 breaths ea
-child’s pose X 10 breaths
-breathe @ 4484 w/wave tension

Friday, December 08, 2017

12.08.17

Fitness
A.5 rounds for time
5 strict pull-ups
9 burpees
12 wall ball shots
run 200 meters
B.side plank X 20 seconds ea X 2
C.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 2 rep snatch (drop all)
B.clean pull @ 100% of clean and jerk 2 x 5; rest 45-60 seconds
C.back squat @ 21X1 X  5-3-2; rest w/20 windshield wipers and 90/90 external rotation X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

Thursday, December 07, 2017

12.07.17

Fitness
A.deadlift @ x1drop @ 75% X 1 X 7; rest 40-60 seconds b/t reps
B.In 10:00, work to a heavy 5 rep CGBP
C.run 15 seconds fast X 8; walk 60 seconds
D.dorsi stretch  X 10 breaths ea
-½ moon X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.4 rounds for time
run 400 meters
8 strict ring dips
10 deck squats
12/8 pull-ups (kip ok)
B.90/90 internal rotation X 10 breaths ea
-floor german hang X 5 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.06.17

Fitness
A.5 sets
-AB or row @ 85-90% for 60 seconds (alternate each set)
-walk 60 seconds
-1 get-up ea side
-12 windshield wipers (alt)
-tuck sit X 12 seconds
-walk 90s w/10 toggle rolls during rest
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.25 Minutes @ Tempo MAP pace
-AB 15 seconds
-10 wall ball shots
-5 hang power clean and jerks @ 50%
-5 over the bar burpees
-30 DUs
-row 175 meters
B.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

12.05.17

Fitness
A.15:00 Block
-back squat @ 21X1 X 8
-ring pull-ups (neutral) X 3-6
-90/90 rotations X 12 (alt)
B.3 sets (barefoot)
-10-15 rocking push-ups
-5-10 knees-to-elbows
-up and down 5 times w/no hands
C90/90 internal rotation X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 6
-10 reps special shoulder #1 (alt)
-pronated pull-up ladder X 1-5 (as high as possible w/max of 5)
-10 hamstring rocks ea side
-run 30 seconds fast
-rest/walk 90 seconds
B.90/90 internal rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.04.17

Fitness
A.3 sets @ 80%
row 600 meters
10 sprawl-to-layouts
75 jump rope reps
10 sandbag GTOHs
10 deck squats
rest 2:00 b/t sets
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep clean and jerk (drop all)
B.hang power snatch @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 3 X 3; rest w/10 90/90 rotations and twisting lunge X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

Friday, December 01, 2017

12.01.17

Fitness
A.deadlift @ X1drop @ 70% X 1 X 10; rest 20-30 seconds b/t reps
B.3 sets
-OA DB OH press @ 1111 X 5-6 ea
-10 reps tactical frog
C.run 15 seconds fast X 7; walk 60 seconds
D.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.3 sets
-10 dive bomber push-ups
-14 windshield wipers
-6-12 ring push-ups w/RTO
-pike-to-plow X 10 reps
-pronated pull-ups X 5-12
-ring rows X 10
-OA lat X 6 breaths ea
B.row 800 meters @ 85% X 2; rest/walk 3:00
C.special shoulder #2 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00