01.09.14

Fitness
A. front squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 90 seconds
C. 1-5-1 strict pull-up ladder X 1-2 sets (based on athlete’s ability)

Performance
A. 1 power snatch every 30 seconds…
75% for first 2 mins (4 reps)
increase for second 2 mins (4 reps)
increase for 3rd 2 mins (4 reps)
B1. barbell bent over row @ 1111 X 3 X 3; rest 20 seconds
B2. L-sit X 3 hard efforts; rest 90 seconds

01.08.14

Fitness
A1. row 90 seconds X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. 30 seconds ring FLR X 3; rest 20 seconds
B2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

AMRAP in 4:00
double unders

AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

*clock keeps running (no prescribed rest b/t amraps)

pull-up rep=1 point
burpee rep = 1 point
5 double unders=1 point

01.07.14

Fitness
A. clean grip DL X 5 X 3; rest 2:00
B1. ring rows @ 1111 X 6-8 X 5; rest 30 seconds
B2. ring push-ups @ 1111 X 6-8 X 5; rest 75 seconds

Performance
A. clean X 1.1.1.1 X 3; rest 2:00 (start @ 75% for first set)
B. run 200 meters X 6; rest 60 seconds

01.06.14

Fitness
3 rounds for time
run 400 meters
12 front squats @ 115/75
12 pull-ups
*bar is taken from floor

Performance
A. @ 98%
row 2:00 (meters)
rest 7:00
AMRAP in 2:00
7 thrusters @ 85/45
7 pull-ups
rest 7:00
row 2:00 (meters)
B. accumulate 60 seconds in hollow plank, right plank and left plank

Cycle 1401

Fitness
Cycle 1401
Intensification phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Transfer movement capacity developed with higher volume, lower intensity creatine phosphate (CP) work into more intense, maximum force production CP development.
• Transfer high volume, low intensity aerobic development training into lower volume, higher intensity aerobic work (mixed modal and cyclic).
• Increase "per set" volume of anaerobic lactate power/endurance training using appropriate modalities.
• Develop balanced structural mobility and strength with a focus on the scapular and hip regions.
• Develop an understanding of shoulder protraction and retraction and the appropriate use of each.
• Have Fun!

The Fitness program cycles are constructed in an undulating pattern which relies less on times of the year (i.e. The Open) than the Performance and Competition cycles do.  

Performance
Cycle 1401
Intensification Phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Encourage a peak relative to mixed modal aerobic capacity and mixed modal anaerobic lactate endurance.
• Increase the frequency of testers (1-2/week--open style).  Encourage personal strategy development.
• Increase kipping pull-up, box jump, and muscle-up volume.  This will help with timing in these movements as well as resiliency.
• Encourage a peak relative to creatine phosphate stamina by transferring weightlifting/gymnastics top-end strength gains developed in previous cycles to CP stamina.
• Have fun! 

01.03.14

Fitness
A. 1 power snatch + 1 overhead squat X 5; rest 60 seconds
B. 4 sets for cals
AMCAP in 75 seconds
7 kb swings @ 55/35
5 burpees over the rower
row for remaining time for cals

rest until recovered b/t sets

Performance
A. front squat X 10-8-6-4; rest 90 seconds
B1.close grip bench press X 8-6-5-5; rest 30 seconds
B2. tuck front lever on bar or rings X 6-8 seconds X 4; rest 75 seconds

12.31.13

Fitness
for 25 minutes @ 80% MPE
row 250 meters
20 walking lunge steps
10 burpees (no jump)
7 strict pull-ups
10 wall ball shots @ 20/14
run 400 meters

Performance
5 sets @ 80%
run 400 meters
10 pull-ups
20 single arm russian swings @ 55/35 (10 each side)
10 box jumps @ 24/20 (step down)
10 burpees w/no jump
row 400 meters
rest 60 seconds

*athlete changes order each set--keep times consistent

12.30.13

Fitness
A. Back squat X 10-8-6; rest 2:00
B1. Overhead press X 8-6-4; rest 20 s
B2. Strict toes-to-bar X 6-10 X 3; rest 20 seconds
B3. 1 lap duck walk X 3; rest 75 seconds

Performance
A. snatch X 3 X 5 (start @ 60% or less for first set); rest 90 seconds
B1. archer ring rows X 6 X 4; rest 30 seconds
B2. tuck planche variation X 4-6 seconds X 4; rest 75 seconds
*use d-bells if needed on tuck planche

12.27.13

Fitness
A.10 rounds for time
3 strict pull-ups
6 ring push-ups
12 double unders
*15:00 cap

B. Row 1,000 meters/800 meters for time
*rest as needed b/t 'a' and 'b'

Performance
For time
row 1,000 meters
21 thrusters @ 135/95
run 1,000 meters
21 thrusters @ 135/95

12.24.13

Fitness
A. In 12 minutes, work to a heavy 3 repetition deadlift.
B1. 6 archer ring rows (alternating) X 4; rest 20 seconds
B2. 5 shrimps each side X 4; rest 60 seconds

Performance
A. clean and jerk @ 62% X 2 X 7 EMOM
B1. run 200 meters X 4; rest 20 seconds
B2. 1 lap ape X 4; rest 20 seconds
B3. row 250 meters X 4; rest 20 seconds
B4. 1 lap duck walk X 4; rest 60 seconds

TPG will close at 12 pm on Tuesday, December 24.  We will re-open Friday, December 27 @ 7 am. Merry Christmas!

12.23.13

Fitness
For time
21 thrusters @ 95/65
9 burpees over the bar
run 400 meters
15 thrusters @ 95/65
15 burpees over the bar
run 400 meters
9 thrusters @ 95/65
21 burpees over the bar

Performance
A1.AD 25 seconds @ 99% X 3; rest 3:00
A2. Row 25 seconds @ 99% (5 sec roll in) X 3; rest 3:00
B. Superman X 5 hard efforts (6-10 seconds each); rest as needed

12.20.13

Fitness
A. Build to a moderate or heavy 3 rep clean and jerk in 14:00
B. Row/AD 60 seconds all out (cals) X 5; rest until completely recovered

*Row on odd sets, AD on even sets.

Performance
A. Back squat X 10-8-6-4; rest 2:00
B1. Overhead press X 8-6-4-4; rest 30 seconds
B2. Strict toes-to-bar @ 1111 X 6-10 X 4; rest 90 seconds

12.19.13

Fitness
20 minutes@ 80% of MPE
Run 400 meters
3 wall walks
10kb swings @ 55/35
10 ring rows
1 lap forward ape
Row 200 meters

Performance

For 35 minutes @ 75-80% (including rest)

Row 2:00 (cals)

1 length Lizard Crawl

5 L-pull-ups

10 ring push-ups

15 box step-ups @ 24/20

10 hindu push-ups

Run 200 meters

Rest 60 seconds

12.18.13

Fitness
A. Front squat X 10-8-6; rest 2:00
B1. Close Grip bench press X 8-6-4; rest 30 seconds
B2. Ring pull-ups (strict) X AMRAP-1 X 3; rest 90 seconds

Performance
A. Clean X 3 X 5 (start @ 60% or less for first set); rest 90 seconds
B1. Weighted pull-ups (pronated-strict) X 5 X 4; rest 20 seconds
B2. L-sit to tuck on boxes or D.Bells X 3-5 X 4; rest 75 seconds (slow and controlled w/pause in each position if possible)

12.17.13

Fitness
A1. 6-8 pistols (alternating) X 5; rest 30 seconds
A2. Run 200M X 5 (interval 3 is the hammer); rest 60 seconds
B. Ring superman X 5 hard efforts (6-8 seconds each); rest as needed

Performance
For time
Row 500 meters
50 wall ball shots @ 20/14
50 double unders
50 burpees
Run 400 meters

12.16.13

Fitness
A. clean pulls X 3 X 5; rest 90 seconds
B1. Handstand push-ups (belly to wall) X 3-5 X 5; rest 30 s
B2. Hollow plank X 25 seconds X 5; rest 90 seconds

Performance
A. Power snatch @ 60% X 2 X 6 EMOM
B1. Wall high bridge rotations X 6 alternating X 5; rest 20s
B2. Run 400 meters X 5; rest 60 seconds
C. Loaded cossack stretch for at least 60 seconds each side
D. Seiza w/back as close to the floor as possible for at least 60 seconds

12.13.13

Fitness
7 rounds for time
3 wall walks
5 deadlifts @ 225/135
20 running man jump rope reps

Performance
A1. AMRAP in 90 seconds @ 98%
7 burpees
7 KB swings @ 55/35 X 2; rest 5-6 minutes
A2. row 90 seconds @ 98% for cals X 2; rest 5-6 minutes
B. accumulate 150 seconds in ring FLR

12.12.13

Fitness
A. power snatch X 2 X 6; (light weight-speed focus); rest 75 seconds
B. 4 sets all out
AMCAP in 90 seconds
15 thrusters @ 75/45
row for cals w/ time remaining
Recover as needed b/t sets to achieve max power.

Performance
A. front squat X 5 X 5; rest 90 seconds
B1. close-grip bench press X 5 X 5; rest 30 seconds
B2. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds

12.11.13

Fitness
@ 80% of MPE
AMRAP in 12:00
10 wall ball shots @ 20/14
10 release push-ups
10 russian swings @ 55/35
rest 6:00
for completion @ 80% MPE
run 400 meters
+
3 sets
7 pull-ups
25 double unders
+
run 400 meters

Performance

@ 75-80% of MPE

3 sets

row 900 meters

15 burpees (no jump)

5 L-pull-ups

10 deck squats

20 alternating sideways apes

10 toes-to-bar

run 400 meters

rest 60 seconds b/t sets

12.10.13

Fitness
A. back squat X 3 X 3; rest 90 seconds
B1. push-press X 5 X 3; rest 30s
B2. strict toes-to-bar X 5-10 X 3; rest 90 seconds
C. L-sit-5 hard efforts; rest as needed

Performance
A. snatch X 3 X 5--first set @ 60% or less; rest 90 seconds
B1. 6 archer ring rows (alternating) X 4; rest 20 seconds
B2. tuck planche variation; rest 75 seconds

12.09.13

Fitness
A. straight leg DL @ 1131 X 5 X 3; rest 90s
B1. ring push-ups  X 5-10 X 4; rest 30s
B2. shrimp variation X 3-5 each side X 4; rest 60 s

Performance
A. AMRAP in 12 minutes
row 1,000 meters
then, AMRAP w/time remaining
10/7 single arm release push-ups (r or L)
10/7 single arm release push-ups (alternate side)
10/7 CTB pull-ups

B. row 800 meters for time

12.06.13

Fitness (morning and 4 pm)
run 1 mile
10 ring rows
20 push-ups
30 squats
10 strict pull-ups
20 burpees
30 walking lunge steps w/ 35#/15# plate overhead
run 1 mile

Performance (morning and 4 pm)
run 1 mile
10 archer ring rows
20  push-ups
30 wall ball shots @ 20/14
10 strict pull-ups
20 burpees
30 walking lunge steps w/ 35/15# plate overhead
run 1 mile

All Groups (5 pm and later)
run 5k for time

12.05.13

Fitness
A. power clean + front squat + clean X 5; rest 75 seconds
B. 5 sets
10 hindu push-ups
10 alternating sideways apes
10 plow to toe-touch
10 table-tops
1 length duck walk
rest as needed to allow for continuous movement

Performance
A. snatch X 2 X 8 @ 65% EMOM
B1. 1 length duck walk X 5; rest 0 seconds
B2. 5-10 ring dips @ 1111 (supinated) X 5; rest; 60 seconds
C. 3 sets (movement efficiency focus)
6-10 bridges
10 weighted cossacks w/ 5 second pause @ bottom

12.04.13

Fitness
for time
row 600/500 meters
21 kb single arm push-presses @ 55/35 (right)
21 strict pull-ups
21 kb single arm push-presses @ 55/35 (left)
run 400 meters

Performance
A. back squat X 5 X 5; rest 90 seconds--no misses
B. push-press X 5 X 4; rest 90 seconds
C. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds

12.03.13

Fitness
@ 80% of MPE
AMRAP in 10:00
10 burpees w/no
 jump
14 step-ups @ 24/20
20 running man jump rope reps
rest 5:00
AMRAP in 10:00
10 thrusters @ 45/25
15 HTF butterfly sit-ups
run 200 meters

Performance
@ 80% of MPE
AMRAP in 30 minutes
row 400 meters
5 wall walks
100 meter plate carry @ 45/25#
40 double unders
run 400 meters

12.02.13

Fitness
A. front squat X 3 X 4; rest 90s
B1. close bench bench press X 5 X 3; rest 0s
B2. archer ring rows X 6-10 X 3; rest 90s
C. accumulate 50 seconds in each position of 4D plank (front, side, hollow, side); rest as needed

Performance
A. clean X 3 X 5--first set @ 60% or less; rest 90 seconds
B. 1-5 L-pull-ups X 10 EMOM
C. ring FLR X 20 seconds X 5; rest as needed

*For ‘b,’ pick a number and stick w/it throughout.
**Hardest ring FLR possible.

11.27.13

Fitness
A1. L-pull-ups X 5-7 X 5; rest 30 seconds
A2. ring dips @ 21X1 X AMRAP-1 X 5; rest 30 seconds
A3. row 250 meters (odd sets) run 200 meters (even sets);
 rest 90 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. ring L-sit X 5 hard attempts; rest as needed

11.26.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. strict toes-to-bar X 5-10 X 3; rest 90 seconds

Performance
test #5

15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest exactly 12 minutes

15-12-9 reps for time
thrusters @ 75/45
pull-ups

11.25.13

Fitness
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance

Test #4

A. Build to a 1RM front squat @ 30X0

B. AMRAP front squats @ 85% of part ‘a’ @ 30X0 (1 set)

C. build to a 1RM close-grip bench press 

11.22.13

Fitness
Test #4
A. Build to a 1RM front squat @ 30X0
B. build to a 1RM close-grip bench press
C. run 400 meters X 4; rest 90 seconds

Performance
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

11.21.13

Fitness
A. clean pulls X 3 X 5; rest 75 seconds
B. 5 sets all out
5 burpees AFAP
row 150/125 meters
rest until fully recovered to sprint

Performance
A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0
B1. 3-5 1 arm push-ups  X 4; rest 30 seconds
B2.6-10 pistols X 4; rest 75 seconds
C. 20-30 archer ring rows; rest as needed

11.20.13

Fitness
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

Performance
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

11.19.13

Fitness
test #1
A. run 3k for time
B. accumulate 90 seconds in ring FLR

Performance
test #1
A. run 3k for time
B. accumulate 150 seconds in ring FLR

11.18.13

Fitness
test #2
A. standing broad jump (best of 3 attempts)--record inches
B. In 8 minutes, work to a heavy 3 rep deadlift.
C1. 10 ring push-ups X 4; rest 30s
C2. 10 ring rows X 4; rest 60 seconds

Performance
test #2
A. standing broad jump (best of 3 attempts)--record in inches
B. In 8 minutes, work up to a heavy 1 rep power clean.
C. AMRAP in 4:00 power cleans @ 90% of part 'a'
*rest exactly 2 minutes b/t parts 'b' and 'c.'
D. run and/or row for 10-15 mins @ Z1

11.15.13

Fitness
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
5 pull-ups
12 walking lunge steps w/25/10# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 russian KB swings @ 55/35
12 release push-ups
14 box step-ups @ 24/20

Performance
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
7 pull-ups
12 walking lunge steps w/45/25# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 KB snatches (5 each side) @ 55/35
12 release push-ups
14 box step-ups @ 24/20 (7 each side)

11.14.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1-6 strict pull-ups X 4; rest 30 seconds
B2. hollow plank X 35 seconds X 4; rest 90
 seconds
*over 6 strict pull-ups=add weight

Performance
A. clean and jerk X 2 X 8 @ 62% EMOM
B. 5 sets @ 98%
5 burpee pull-ups
7 power cleans @ 105/65
run 100 meters
rest 4-5 minutes

11.13.13

Fitness
A1. 5-10 ring rows X 5; rest 30 seconds
A2. 6-12 ring push-ups X 5; rest 30 seconds
A3. odd sets=run 400 meters
even sets = row 500 meters X 5; rest 2:00 after run or row

Performance
A1. high box jumps from seated position (step down) X 3 X 3; rest 60 seconds
A2. close grip bench press X 5 X 3; rest 90 seconds
B. TNG power snatch @ 62% X 3 X 8 on a 30 second running clock

11.12.13

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C. 12 turkish get-ups (each side) tough

Performance
A. Hang snatch X 3 X 4; rest 2:00
B1. run 800 meters X 2; rest run time
B2. row 800 meters X 2; rest row time

11.11.13

Fitness and Performance
"Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds.

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

11.08.13

Fitness
A. snatch X 3 X 4; rest 75 seconds
B. 6 sets fast
odd sets=run 100 meters fast
even sets=row 125 meters fast
recover as needed b/t sets

Performance
A. front squat X 3 X 4; rest 2:00
B1. archer ring row X 5 each side X 4; rest 30 seconds
B2. HSPUs X 5-10 (strict) X 4; rest 90 seconds

11.07.13

Fitness
@ 80% of MPE
AMRAP in 4:00
7 squat jumps
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
5 pull-ups
7  box jumps  @ 24/20 (step-down)
9 HTF SUs butterfly
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
5 toes-to-bar
rest 2:00
AMRAP in 4:00
double under practice

Performance
@ 80% of MPE
AMRAP in 4:00
7 OHSQs @ 65/45
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
7 pull-ups
9  box jumps  @ 24/20 (step-down)
11 HTF SUs (butterfly)
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
7 toes-to-bar
rest 2:00
AMRAP in 4:00
30 double unders
15 wall ball shots @ 20/14

11.06.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. barbell bent over row X 5 X 3; rest 90 seconds
C1. accumulate 30 seconds in ring FLR; rest as needed
C2. 20 seconds in belly-to-wall hs position; rest as needed

Performance
A. snatch X 2 X 8 EMOM @ 60%
B. 4 sets @ 97%
run 50 meters; recover completely
row 10 seconds for watts (rolling 5 second start); recover completely
C. accumulate 120 seconds in ring FLR

11.05.13

Fitness
A1. 1-3 strict pull-ups ladders X 4; rest 30 s
A2. dips X 5-10 X 4; rest 90 seconds
B. run 200 meters X 4; rest 60 seconds
C. row 45 seconds X 4; rest 45 seconds

Performance
A1. standing triple jump X 2 hard attempts X 4; rest 20 seconds b/t attempts and A1/A2
A2. push-jerk X 3 X 4; rest 90 seconds
B. TNG Power clean and jerk @ 60% X 3 on a 30 second running clock X 8

11.04.13

Fitness
A. deadlift X 3 X 5; rest 90s-2:00
B. overhead press X 3 X 5; rest 90 seconds
C. L-sit X 5 hard attempts; rest as needed

Performance
A. hang clean X 3 X 4; rest 2:00 (hang onto all reps for first 2 sets--drop all reps for 2nd 2 sets)
B. run 100 meters X 10; rest 30 seconds--keep all within 2
 seconds

11.01.13

Fitness
5 rounds for time
7 shoulder to overhead @ 115/65
9 burpees over the bar
11 jumping pull-ups

Performance
A. run 1,000 meters for time
rest as needed
B. 20 reps for time
squat clean thruster @ 135/95
rest as needed
C. row 1,000 meters for time

10.31.13

Fitness
A. clean X 3 X 4; rest 75 seconds
B. 5 sets @ 97%
10 kb swings @ 55/35
run 100 meters fast
recover completely

Performance
A. back squat X 5-3-1; rest 2:00
B1. 1-5 muscle-ups X 4; rest 30 seconds
B2. shrimp variation X 5 (each leg) X 4; rest 90 seconds
C. accumulate 60 seconds in L-sit; rest as needed

10.30.13

Fitness
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
5 pull-ups
7 HTF butterfly sit-ups
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

Performance
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
7/5 pull-ups
9 kb swings @ 55/35
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

10.29.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. ring rows X 5-10 X 5; rest 30 seconds
B2. 3-D plank @ 20 seconds each position (start in IND--knees never touch floor) X 5; rest 75
seconds

Performance
A. clean and jerk X 2 X 8 EMOM @ 60%
B. 6 sets all out
10 thrusters @ 85/55
row 200/150
rest 3:45

10.28.13

Fitness
A1. 3-7 strict pull-ups X 5; rest 30 seconds
A2. ring push-ups @31X1 X 5-10 X 5; rest 90 seconds
B. run 400 meters X 5; rest run time

Performance
A. high bar jump squat @ 21X1 X 5 X 5; rest 90 seconds
B. close grip bench press X 3-2-1; rest 2:00
C. power snatch @ 55% X 1-5 laddersX 2; rest 20 seconds between each ring on the ladder and b/t ladders--this will be 30 total reps

10.25.13

Fitness
for time
31 burpees
run 310 meters
31 thrusters @ 65/45
run 310 meters
31 KB swings @ 55/35
run 310 meters
31 wall ball shots @ 20/14
run 310 meters

Performance

for time

31 burpee pull-ups

run 310 meters

31 thrusters @ 95/65

run 310 meters

31 kb swings @ 55/35

run 310 meters

31 wall ball shots @ 20/14

run 310 meters

10.24.13

Fitness
A. romanian deadlift X 5 X 3; rest 90 seconds
B. push-press X 5 X 3; rest 90 seconds
B1. ring FLR 25 seconds X 3; rest 30 seconds
B2. butterfly HTF sit-ups X 20 X 3; rest 60 seconds

Performance

A. snatch X 3-2-1; rest 2:00

B. 3 sets

row 500 meters; rest 90 seconds

run 400 meters; rest 90 seconds

10.23.13

Fitness
for time
row 800 meters
+
5 rounds
7 strict pull-ups
7 front squats @ 135/95

Performance
5 rounds for time
3 power cleans @ 155/95
6 pistols
9 strict handstand push-ups

10.22.13

Fitness
A. power snatch + OH squat X 3 X 4; rest 75 seconds(drop bar after each OHSQ rep--moderate weight)
B. row 150 meters all out X 6; recover as needed
C1. 10 strict toes-to-bar X 3; rest 30 seconds
C2. 30 seconds in hollow plank X 3; rest 60 seconds

Performance
A. front squat X 3-2-1; rest 2:00
B1. weighted pull-ups X 3 X 3; rest 90 seconds
B2. ring push-ups @ 3111 X AMRAP-1 (supinated @ top if possible) X 3; rest 90 seconds

10.21.13

Fitness
5 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 butterfly sit-ups + double unders for time remaining
-row for meters

Performance
6 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 toes-to-bar + double unders w/ time remaining
-row for meters

10.18.13

Fitness
A. front squat X 3 X 3; rest 2:00
B. for 12:00-EMOM
odd sets=amrap-1 strict pull-ups
even sets=10 hollow rocks

Performance
A. snatch X 2 X 8 @ 55% EMOM
B. row 15 seconds ALL OUT X 8; rest ~2:00
C. ring L-sit X 8-10 seconds X 4; rest as needed

10.17.13

Fitness
A. belly-to-wall handstand holds X 15-20s X 3; rest 60s
B1. ring rows X 6-10 X 3; rest 30 seconds
B2. ring dips X 5-8 X 3; rest 90 seconds
C. row 250 meters X 5; rest 60 seconds

Performance
A. forward roll + max height jump X 10
B. push jerk X 3 X 4 @ 75% or less; rest 90s
C. 5 touch-and-go power clean and jerks @ 50% X 5 rest 60 seconds

10.16.13

Fitness
A. deadlift X 3 X 4; rest 90s
B1. close grip bench press X 5 X 3; rest 30s
B2. weighted sit-ups X 20 X 3; rest 90 seconds

Performance
A. clean X 3 X 4 @ 75% or less; rest 90s
B. row 200 meters; rest 60s
run 800 meters; rest 3:00
run 200 meters; rest 60 seconds
row 800 meters

10.15.13

Fitness
for time
run 800 meters
+
10-1
step-ups w/one 55/35# kb @ 20inch box
pull-ups
+
run 800 meters

*looks like 10 step-ups
 (total), 10 pull-ups, 9 step-ups (total), 9 pull-ups, etc.

Performance
for time
run 800 meters
+
5 sets
10 pull-ups
20 double unders
10 deadlift reps @ 135/95
+
run 800 meters

10.14.13

Fitness
A. clean and jerk X 3 X 5; rest 75 seconds
B. run 100 meters  (fast but not a sprint)X 6; walk back to start--recover as needed
C1. ring FLR 25 seconds X 2; rest 30 seconds
C2. side plank 25 seconds each side X 2; rest 30 seconds

Performance
A. back squat X 3 X 4 @ 70% or less; rest 90s
B1. ring rows X 6-10 X 4; rest 30s
B2. 3-5 belly-to-wall HSPUs X 4; rest 30 seconds
B3. 6 pistols (alternating--3 each side) X 4; rest 60 seconds

10.11.13

Fitness
4 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

Performance
5 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

10.10.13

Fitness
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 6-8 X 3; rest 2:00
C. accumulate 60 seconds in L-sit; rest as needed

Performance
A. clean X 2 X 8 @ 55% of 1RM EMOM
B. row 40 seconds @ 99% X 5; rest 3:30

10.09.13

Fitness
A1. ring tuck pull-ups (knees tucked toward chest) X 5-6 @ 1121 X 4; rest 30 seconds
A2. ring push-ups @ 2111 X 6-10 X 4; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. standing triple jump X 8 hard jumps; rest as needed
B. close grip bench press X 3 X 3; rest 2:00
C. 5 touch-and-go power snatches (tough but doable) X 5; rest 60 seconds

10.08.13

Fitness
A. snatch grip deadlift X 5 X 3 @ X111; rest 2:00
B1. 1 arm overhead press X 3 each side X 5; rest 30 seconds
B2. hollow plank X 20 seconds X 5; rest 60 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 1,000 meters X 3; rest 4:00
C. accumulate 120 seconds in ring FLR

10.07.13

Fitness
4 rounds for time
run 400 meters
10 KB swings @ 55/35
10 walking lunge steps w/KB in goblet position @ 55/35
100 meter KB carry @ 55/35 (athlete may choose position of KB)

Performance
A.for time

20 shoulder to overhead (STOH) @ 135/95

run 400 meters

20 strict pull-ups

run 400 meters

15 STOH @ 135/95

run 400 meters

15 strict pull-ups

run 400 meters

B. ring rows X 8-10 X 3; rest 30 seconds

10.04.13

Fitness
A. power snatch + OHSQ X 2 X 4; rest 90 seconds (drop bar after each OHSQ rep)
B. row 30 seconds (all out) X 5; recover off of rower as needed
C. accumulate 90 seconds in the hollow plank; rest as needed

Performance
A. front squat X 3 X 3; rest 2:00
B1. weighted pull-up X 5 X 3(pronated); rest 30 seconds
B2. 6 pistols (alternating--3 each side) @ 1111 X 3; rest 90 seconds

10.03.13

Fitness
@ 85% of MPE
4 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

Performance
@ 85% of MPE
5 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

10.02.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. ring pull-ups (strict) X amrap-1 X 4; rest 90 seconds
C. accumulate 100 seconds in ring FLR

Performance
A. high hang snatch X 3 X 3; rest 2:00 (drop all reps--moderate weight)
B. row 1k X 2; rest 4:00 off of rower
C. ring L-sits X 4 tough attempts; rest as needed

10.01.13

Fitness
AMRAP in 15 minutes
20 pull-ups
20 thrusters @ 100/70
20 over-the-bar burpees

Performance
A. push-press X 3 X 3; rest 2:00
B. EMOM for 12:00
odd sets=power clean X 5 touch and go reps (tough-but-doable)
even sets=3-5 chest-to-bar pull-ups

09.30.13

Fitness
A1. ring rows X 5-8 @ 1111 X 3; rest 30 seconds
A2. ring dips @ 1111 X AMRAP-1 X 3; rest 90 seconds
B. row 800 meters X 3; rest 3:30 off rower

*use foot placement/elevation to make the ring rows a CP/strength focused piece

Performance
A. high box jump X 3 X 3; rest 2:00(no rebounding)
B. run 100 meters fast  (not a sprint--85%-90%) X 8; rest 2:00
C. accumulate 100 seconds in hollow plank

09.27.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. OHP X 5 X 3; rest 90 seconds
C. 3-D plank X 20 seconds each X 3; rest as needed

Performance
A. clean and jerk X 3 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. accumulate 90 seconds in ring FLR (hands supinated); rest as needed

09.26.13

Fitness
4 rounds for time
run 400 meters
20 walking lunge steps
10 pull-ups

Performance
A.In 6 minutes for burpees
row 750 meters
AMRAP burpees w/time remaining

rest 12:00 b/t ‘a’ and ‘b’

B.AMRAP in 5 minutes
10 kb swings @ 70/55
10 toes-to-bar
20 squats

09.25.13

Fitness
A. clean and jerk X 3 X 4; rest 60 seconds (technique focus--drop all reps)
B. row 20 seconds all out  (meters) X 5; recover off of rower as needed to produce good power (note rest time in journal)--these are sprints

Performance
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 5 X 3; rest 2:00
C. handstand push-ups @ 30X0 X amrap -1 X 4; rest 90 seconds

09.24.13

Fitness
@ 80% of MPE
5 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

Performance
@ 80% of MPE
6 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

09.23.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. strict pull-ups (pronated) X amrap-1 X 4; rest 30 seconds
B2. 15 hollow rocks X 4; rest 90 seconds

Performance
A. snatch X 2 X 5 @ 65%; rest 2:00
B. row 30 seconds (m) @ 99% X 5; rest 3:00
C. 3D plank X 30 seconds each X 2; rest as needed

Cycle 1306 Objectives

Fitness

• Build balanced structural strength through weightlifting and gymnastics using an undulating intensity cycle.
• Increase technical competency and speed with the Olympic lifts.
• Increase the athlete's understanding and competency in aerobic and anaerobically demanding tasks.
• Introduce the standardized testing concept and its usefulness in fitness/movement development. 
• Encourage the development of basic human motor patterns and have fun! 

Performance (Intensification phase)

• Increase competence in the skills and attributes developed in the high volume, lower intensity accumulation phase by increasing overall intensity while maintaining structural balance and athleticism.
• Reintroduce/develop anaerobic power in an undulating pattern.
• Increase CP stamina abilities.
• Perform standardized testing.
• Encourage virtuosity in the development of basic and intermediate human motor patterns and have fun!

09.20.13

Fitness
A. straight leg deadlift X 3 X 4; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C1. ring rows @ 1131 X AMRAP-1 X 3; rest 30 seconds
C2. L-sit X 10-15 seconds X 3; rest 60
 seconds

Performance
A. snatch pull @ 125% X 2 X 5; rest 90 seconds
B1. 40 seconds handstand hold (belly-to-wall) X 3; rest 30 seconds
B2. 10 pistols (alternating) w/1 second hold @ bottom X 3; rest 30 seconds
B3. hollow plank X 30 seconds X 3; rest 90 seconds

09.19.13

Fitness
@ 85% MPE for 50 mins
row 500 meters
run 400 meters
100 meter goblet carry @ 55/35
20 butterfly HTF sit-ups
50 reps running man jump
 rope
2 laps bear crawl

Performance
@ 85% MPE for 60 minutes
run 800 meters
2 laps low leap frog
2 laps crab crawl
15 ring rows
40 double unders
row 800 meters

09.18.13

Fitness
AMRAP in 12 minutes
10 wall ball shots @ 20/14
10 burpees
10 kb swings @ 55/35

Performance
A. 3 position clean @ 65% X 5; rest 90 seconds
B1. front squat X 3 X 3; rest 30 seconds
B2.single arm overhead press X 5 X 3; rest 90 seconds (use KB or DB or bar)

09.17.13

Fitness
A. clean and jerk X 3 X 3 (moderate weight); rest 90 seconds
B. front squat X 3-2-2; rest 2:00
C. ring pull-ups X 5-8 @ 1111 X 4; rest 90
 seconds

Performance
A. ring dips @ 3111 X AMRAP-1 X 5; rest 90 seconds (use turnout @ top if possible)
B. 8 sets total
odd sets: AD 30 seconds @ 90%; rest 60 s
even sets: row or run 30 seconds @ 90% (athlete’s choice-must pick Either run or row, not both); rest 60 s

09.16.13

Fitness
for time
row 300 meters
30 ring push-ups
30 step ups @ 24/20
20 ring push-ups
20 step-ups @ 24/20
10 ring push-ups
10 step-ups @ 24/20
row 300 meters

Performance
for time
15-12-9 reps for time
thrusters @ 135/95
L-pull-ups

09.13.13

Fitness
A. snatch X 2 X 4; rest 2:00
B1. back squat X 3 X 3; rest 30 seconds
B2. AMRAP ring rows @ 1030 X 3; rest 2:00

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1.split squat X 3 each side X 3; rest 30 seconds
B2. 2-3 muscle ups X 3; rest 90 seconds
C. 2-3 muscle-ups X 2; rest 90 seconds

*Use benches for foot on split squat.
**Use kettlebells in farmer’s carry position on split squats.
***Use as little kip as possible on mus.
Remember, all c&js are to be dropped.

09.12.13

Fitness
A. row 1600 meters for time
rest 10 minutes
B. run 1600 meters for time
C. accumulate 60 seconds in hollow plank

*Record times of both the row and run individually.  This is a tester.  Go there.

Performance
3 rounds for time
run 800 meters
30 wall ball shots @ 20/14
30 double unders

09.11.13

Fitness
A. clean grip deadlift X 3 X 3; rest 2:00
B1. overhead press X 3 X 3; rest 30 seconds
B2. strict toes-to-bar X 10 X 3; rest 90 seconds
C. accumulate 120 seconds in ring FLR

Performance
A. high hang snatch X 2 X 5; moderate weight--speed focus; rest 90 seconds
B. In 12:00, work to a heavy 2 rep DL.
C. 30 second handstand hold (belly to wall) X 4; rest 75 seconds

09.10.13

Fitness
@ 80-85% of MPE
AD 3:00 (cals)
+
3 sets
10 wall ball shots @ 20/14
10 burpees (no jump)
+
row 3:00 for meters
+
5 sets
5 pull-ups
10 hollow rocks
10 1 arm russian swings (5 each) @ 55/35
+
run 800 meters
+
AMRAP double unders in 3:00

Performance
@ 80-85% of MPE
5 rounds
5 kb snatches (ea) @ 55/35
10 push-ups
20 sec hollow plank
+
4 rounds
10 ring rows
10 deck squats
3 wall walks
+
10 T-get-ups each side @ 35/15
+
run 1000 meters
+
row 1000 meters

09.09.13

Fitness
4 rounds for time
10 pull-ups
10 ring push-ups
10 SDHPs w/70/55 KB
run 200 meters

Performance
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.

09.06.13

Fitness
AMRAP in 30 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
15 wall ball shots @ 20/14
15 kb swings @ 55/35
30 running man rope reps
15 release push-ups
100 meter plate carry (front of body) @ 45/25
1 lap crab crawl60 seconds rest after each completed round

Performance
AMRAP in 40 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
20 step-ups (alt) w/1 kb @ 35/15 in front rack
10 strict KTEs
50 running man rope reps
10 dive bomber push-ups
20 butterfly HTF sit-ups
1 lap crab crawl
60 seconds rest after each completed round

09.05.13

Fitness
A.10-1 reps for time
barbell overhead press @ 95/65
strict pull-ups
*barbell is taken from the floor for the presses.B. run and/or row @ Z1 for 10:00 if time allows

Performance
A.5 rounds for time
5 snatches @ 70% of 1rm
10 burpee pull-ups
B. run and/or row @ Z1 for 10:00 if time allows

09.04.13

Fitness
A. clean X 3 X 3; rest 90 seconds
B. front squat X 3 X 3; rest 90 seconds
C. ring rows @ 1030 X AMRAP-1 X 5; rest 90 seconds

Performance
A. clean pull X 2 X 5 @ 120%; rest 90 seconds
B. back squat X 3 X 3; rest 2:00
C. close grip bench press X 3 X 3; rest 90 seconds

09.03.13

Fitness
A1. ring push-ups @ 3010 X AMRAP-1 X 5; rest 30 seconds
A2. 25 seconds In hollow plank X 5; rest 90 seconds
B. 4 sets
row 60 seconds (meters)
rest 60 seconds
AD 60 seconds (cals)
rest 60 seconds

Performance
A1. 20 second handstand hold on wall X 5; rest 30 seconds
A2. 2 rope climbs (1st climb legless, second with legs) X 5; rest 90 seconds
B. run 800 meters X 3; rest 3:00

08.30.13

Fitness
for time
20 curtis ps @ 95/65
run 400 meters
20 strict pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 strict pull-ups
run 400 meters


Performance

for time
20 curtis ps @ 95/65
run 400 meters
20 L pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 L- pull-ups
run 400 meters

curtis p=power clean+lunge+lunge+overhead (push press/push-jerk,etc.)

08.29.13

Fitness
A. clean pull @ ~50% of deadlift X 2 X 5; rest 60 seconds
B. split jerk X 3 X 4; rest 2:00 (moderate)
C. accumulate 60 seconds in L-sit--perform 7 ring push-ups every time your break

Performance
A. snatch X 3 X 3--drop all reps; rest 2:00
B. 10 minutes of pressing complex; rest as needed b/t reps
C. accumulate 60 seconds in ring side plank (each side)

*pressing complex = 
1)dive bomber push-up
2)iranian push-up
3)iranian push-up (alt side)
4)kick to indigenous
5)hollow plank 15 seconds

08.28.13

Fitness
@80-85% MPE

run 1000 meters
+
5 sets
10 push-ups
12 squats
14 HTF Sit-ups (butterfly)
+
row 1000 meters
+
3 sets
10 box step-ups @ 20in box with a single/35/15# KB in front rack
10 ring rows
+
run 400 meters
+
2 sets
10 burpees
10 knees-to-elbows

Performance
@ 80-85% of MPE

25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35
+
run 1,000 meters
+
5 sets
bear crawl 1 lap (2 lengths)
100 meter plate carry (in front of body) @45/25
+
row 1,000 meters
+
25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35

08.27.13

Fitness
A.5 rounds for time
row 300/250 meters
10 KB swings @ 55/35

rest 10-12 minutes

B. 4-D plank--accumulate 60 seconds In each position

Performance
A. run 60 seconds; rest 60 seconds X 5
B. AD 60 seconds (cals); rest 60 seconds X 5
C. 5 sets; rest as needed
3 toes-to-bar @ 1131
30 seconds in ring FLR

08.26.13

Fitness
A. snatch (moderate) X 2 X 8 EMOM
B. back squat X 3 X 4; rest 2:00
C. AMRAP 1-5 pull-up ladder in 6:00


Performance
A. power clean X 3 X 3; rest 2:00--drop all reps
B. front squat X 5 X 3; rest 2:00
C. split jerk OR push jerk (athlete’s choice) X 3 X 3; rest 2:00

08.23.13

Fitness
A. AMRAP in 8:00
5 deadlifts @ 185/100
7 ring dips
B. Airdyne 5 minutes for cals
*rest at least 10-15 minutes b/t ‘a’ and ‘b’


Performance
for time

50 handstand push-ups
600/500 meter row
40 deadlifts @ 205/125
600/500 meter row

08.22.13

Fitness
A. In 10 minutes, build to a moderate/heavy 3 repetition clean and jerk.
B1. front squat (moderate) X 5 X 3; rest 30 seconds
B2. ring rows @ 1030 X AMRAP-1 X 3; rest 90 seconds

Performance
A1. clean and jerk @ 70% X 2 X 5; rest 30 seconds 

A2. 1 arm hand release push-ups X 3-5 each side X 5; rest 90 seconds 

B. front squat @ 70% X 5 X 3; rest 90 seconds

08.21.13

Fitness
A. row 60 seconds @ 90% for meters X 4; rest 60 seconds
B. 10 turkish get-ups each side (moderate)
C. run 200 meters X4; rest 60 seconds


Performance

A1. barbell bent over rows X 5 X 4; rest 60 seconds
A2. standing triple jump practice X 2-3 attempts @ ~80% effort X 4; rest 2:00
B. run 200 meters X 5; rest 60 seconds

08.20.13

Fitness
A. In 10 minutes, work up to a heavy 2 repetition deadlift.
B1. floor press X 5 X 3; rest 30 seconds
B2. strict knees-to-elbows X 10 X 3; rest 30 seconds
B3. hollow plank 30 seconds X 3; rest 90 seconds


Performance

A1. power snatch @ 70% X 2 X 5; rest 30 seconds
A2. 1-3 muscle-ups X 5; rest 30 seconds
A3. 8-10 pistols (alternating) X 5; rest 90 seconds
B. accumulate 120 seconds in hollow plank

08.19.13

Fitness
@ 85% of MPE
row 800 meters
+
3 sets
10 burpees
10 pull-ups
+
run 800 meters
+
3 sets
10 goblet squats @ 55/35
30 reps running man jump rope
+
AD 3 minutes


Performance

@ 85% of MPE
run 800 meters
+
15-12-9
OHSQs @ 65/35
burpees over the bar
+
row 800 meters
+
15-12-9
KB swings @ 55/35
pull-ups
+
run 800 meters

08.16.13

Fitness
A. stiff leg deadlift X 5 X 3 @ 1030; rest 2:00
B1. push-press X 5 X 4; rest 30 seconds
B2. weighted pull-ups (pronated)X 5 X 4; rest 2:00


Performance

A. snatch pulls @ 115% X 2 X 5; rest 90 seconds
B. In 8 minutes, work to a heavy 3 repetition overhead squat (from rack)
C. EMOM 8 sets
odd sets: 5-10 handstand push-ups
even sets: 1-5 strict pronated pull-ups @ 3030