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!

06.30.17

Fitness
A.AMRAP in 20:00
run 400 meters
10 knees-to-elbows
12 d-bell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster

Performance
A.AMRAP in 20:00
run 400 meters
10 TTB
12 barbell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster

06.29.17

Fitness
A.30:00 Block
-5 clean pulls
-50 meter waiter’s carry (switch ½ way)
-side plank X 20 seconds ea
-lunge w/rotation X 5 reps ea
-AB X 8 second sprint
-walk for 30-60 seconds
B.mobility (barefoot)
-sphinx X 60-90 seconds
-bad X 60 seconds ea
-floor german hang X 30 seconds

Performance

A.5 sets EMOM

-20 seconds of DU practice

B.30:00 Block (barefoot)

-20-25 second chin over bar hold (supinated)

-front plank X 30 seconds

-spinx X 6 breaths

-founder X 6 breaths

-2 get-ups ea side

-5 dragon flags or slow leg raises

-4 alt 90/90 rotations

C.Mobility

-OA lat stretch X 45 seconds ea

-lunge w/rotation X 10 ea

-single leg seiza (back and forth) X 60-90 seconds

06.28.17

Fitness
All Barefoot
A.3 sets
-jump rope 60 seconds
-split squat @ 30X0 X 8 ea side
-single leg seiza X 20 seconds ea
B.5 sets
-close grip push-up X 6-12
-child’s pose X 5 breaths
-ring rows @ 1111 X 8-10
-toggle rolls X 10
C.Mobility
-wrestler’s bridge X 20 slow reps
-special shoulder #2 X 60 seconds ea
*close grip push-ups width =thumbs touching

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-deadlift @ x021 (re-set) X 5
-5-10 dive bomber push-ups
-3 forward shoulder rolls from seiza ea side
-run 400 meters @ 80%
B.mobility (barefoot)
-PVC stand X 2:00 (focus on foot massage)
-cat cow (relaxed) X 10-15
-floor german hang X 30 seconds

06.27.17

Fitness
A.5 sets
-3 med ball OH throws
-founder X 6 breaths
-front plank X 20 seconds
-3 forward  shoulder rolls from seiza each side
-IND 6 breaths
-run 400 meters @ 70-80% (in through nose, out through mouth)
B.Mobility (barefoot)
-90/90 external rotation X 60 seconds ea
-dorsi X 60 seconds ea
-special shoulder #1 X 60 seconds ea

Performance
A.EMOM
-20 seconds of DU practice
B.30:00 Block (barefoot)
-belly-to-wall HS hold X 20 seconds
-KB or DB front squats @ 2111 X 6-8
-Australian pull-ups X 6-8
-bear crawl/crab crawl X 30 seconds (mix it up)
-10 hollow rocks
-child’s pose X 6 breaths
C.Mobility
-90/90 internal rotation X 60 seconds
-toggle roll X 20
-floor windshield wipers X 20

Cycle Objectives

Fitness

• Increase bent arm strength with an emphasis on upper body pulling.
• Prep soft tissue for higher demand upper body pulling in future cycles (bent arm hang).
• Increase competency in basic tumbling and floor work.
• Increase aerobic power (mixed modal testing component).
• Increase the ability to move well, w/o pain and in a health promoting manner.
• Restore essential movement abilities.

Performance

• Increase overhead stability.
• Prep soft tissue for higher demand upper body pulling in future cycles (bent arm hang).
• Increase double under capability.
• Increase hinge capacity (deadlift).
• Increase the ability to move well, w/o pain and in a health promoting manner.
• Restore essential movement abilities.

06.26.17

Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test (A,B,C,D)
E.Mobility
-OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok fir those who cannot string DUs together, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-3 hang power snatches @ 50-60%
-6 power skips (alt)
-hold down dog for 5 breaths
-run 20 seconds fast
D.mobility (barefoot)
-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)

06.23.17

Fitness
A.30 minute block
-15 d-bell front squats
-90/90 rotation X 6 (alternate)
-3-5 bar dips
-10-15 hollow rocks
-special shoulder #2 X 20 seconds ea
-60 seconds of bear/crab crawl (mix and match)
B.mobility
-thoracic bridge X 15 seconds ea
-special shoulder #2 X 60 seconds ea
-floor german hang X 30 seconds
-elevated child’s pose X 30 seconds

Performance
A.thruster X 5 X 5; rest 30 seconds-start @ ~ 40% of front squat for first set and add weight each set.
B.15:00 Block
-5 supinated pull-ups
-8-12 ring push-ups w/RTO
-30 seconds of hollow plank (hollow body hold)
-special shoulder #1 X 20 seconds ea
C.Mobility
-elevated child’s pose X 10 deep breaths
-10-20 toggle rolls
-bretzel X 60 seconds ea
*add weight to pull-ups if max is over 10

06.22.17

Fitness
A.AMRAP in 15:00
row 800 meters
then, w/time remaining...
10 alternating D-bell snatches
15/10 push-ups
50 single jump rope reps
100 meter sandbag carry @ 60/45
B.mobility
-special shoulder #1 X 60 seconds ea
-foot on rig X 30 seconds ea
-single leg seiza X 60 seconds (back and forth)

Performance
A.5 sets for total time
AB 15 cals
15 jumps over hurdle @ 21/16
15 NJ burpees
rest 2:00 b/t sets
B.Mobility
-dorsi X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds

06.21.17

Fitness
A1.snatch grip DL @ X111 X 8  X 3; rest w/child’s pose  X 30 seconds
A2.supinated chin over bar hold  X 20-30 seconds  X 3; rest w/OA lat stretch X 20 seconds ea
A3.run 20 seconds @ 90% X 7; rest/walk 60 seconds
B.Mobility
-bretzel X 60 seconds ea
-dorsi stretch X 60 seconds ea
-sphinx X 60 seconds

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 200 meters @ 90% X 5; rest/walk 90 seconds
C.mobility
-foot on rig X 45 seconds ea
-PVC balance (barefoot) X 60 seconds
-bad X 60 seconds ea
-special shoulder #1 X 60 seconds ea
*compare to 050317

06.20.17

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)
*compare to 050217

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
*compare to 050217
C.3 sets @ 80%-85%-90%
row 300 meters
20 wall ball shots
10/6 pull-ups
10 burpees box step-ups @ 24/20
rest 2:00 b/t sets
*goal is faster time each set.
D.mobility
-OA lat stretch X 30 seconds ea
-90/90 internal rotation X 300 seconds ea
-bretzel X 60 seconds ea

06.19.17

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
*compare to 050117

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
*compare to 050117

06.16.17

Fitness
A1.clean grip DL @ X111 X 6-8 X 5; rest w/sphinx X 30 seconds
A2.supinated pull-ups X 3-5 X 5; rest w/OA lat stretch X 20 seconds ea
A3.run 60 seconds @ 90% X 5; rest/walk 60 seconds
B.mobility
-dorsi stretch X 60 seconds ea
-single leg seiza -move back and forth for 60 seconds
-bad X 60 seconds ea

Performance
A.1 clean + 2 jerks X 5; rest 90 s-2:00-start @ ~ 70% and go from there
B.5 sets
-5 hanging leg raises (passive shoulders)
-12 hollow rocks
-1 get-up ea side
-cyclic Z2 for 60-90 seconds
C.Mobility
-thoracic bridge X 15 seconds ea
-elevated child’s pose X 60 seconds
-seated pike X 60 seconds
-sphinx X 60 seconds

06.15.17

Fitness
A.5 sets for time
12 cals on AB
10 DB push-presses
40 reps jump rope
rest 2:00 b/t sets
*score is total work time
*Coach note:
choose weight for push-presses that allow for 12-15 reps fresh
student may choose neutral grip or pronated for push-presses.
B.mobility
-foot on rig X 30 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 60 seconds ea

Performance
A1.L-hang-to-TTB  X 4-5 X 3; rest w/feet elevated glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/toggle roll X 10-20
B.AMRAP in 14:00
100 meter sandbag carry @ 60/45
5 wall walks
20 box step-ups @ 24/20
C.mobility
-special shoulder #2 X 60 seconds ea
-bad x 60 seconds ea

06.14.17

Fitness
A1.front squat @ 20Xo X 5-3-5-3-5 X 5; rest w/90/90 internal rotation X 20 seconds ea
A2.pike push-ups X 5-6 X 5; rest w/elevated child’s pose X 20 seconds
B.5 sets
-ring superman X 10 seconds
-run,  AB or row @ z2 for 60 seconds
C.Mobility
-DB external rotations @ 3020 X 5 ea X 2
-bad X 60 seconds ea
*note: ‘A1’ is a wave load. First set is heavy 5, second set is heavy 3, third is heavy 5, etc. Only 5 sets total (just like ‘A2’.). Allows for priming of the CNS and, maybe, heavier loads in later sets.

Performance
A.work up to a heavy 2 rep high hang snatch in 12:00.  Drop reps once it gets heavy.
B.run 20 seconds @ 90% X 8; rest/walk 60 seconds
C. mobility
-bretzel X 60 seconds ea
-child’s pose X 60 seconds
-dorsi X 60 seconds ea

06.13.17

Fitness
A.21-15-9 for time
row (cals)
NJ burpees
ring rows
russian swings @ 55/35
B.mobility
-OA lat stretch X 30 seconds ea
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea

Performance
A.2 halting cleans @ high hang  55-60% X 5; rest 60 seconds
B.3 sets @ 85%
AB or run 90 seconds
30 DUs
20 NJ burpees
15 wall ball shots @ 20/14
10/6 pull-ups
B. mobility
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea
-90/90 external rotation X 60 seconds ea

06.12.17

Fitness
A.5 sets-do not rush-barefoot
-10 walking lunge steps
-3-5 bar dips
-5 hanging knee raises (passive shoulders)
-60 seconds of Spiderman crawl
-bad X 20 seconds ea
B.mobility
-DB ext rotations @ 3020 X 5 ea X 2
-special shoulder #2 X 30 seconds ea
-seated pike X 60 seconds ea
*Load lunges w/ a DB in ea hand by the side if possible.
**Over 10 bar dips = add weight

Performance
A.30:00 Block
-tuck front lever X 15-17 seconds
-back squat @ 20X0 X 2
-5 P.lette kick throughs
-3-5 wide grip, strict pull-ups
-OA lat stretch X 20 second ea
-6-10 slow dive bomber push-ups
B.mobility
-cuban rotations @ 4020 X 8 X 2
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds ea

06.09.17

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 p.lette push-ups
B.mobility
-bad X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #1 X 30 seconds ea
-DB external rotation @ 3020 X 10 ea

Performance
A.EMOM of 6 sets
-2 hang power snatches @ 60%
B.AMRAP in 12:00
run 200 meters
12 alternating DB snatches @ moderate weight
15 NJ burpees
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea

06.08.17

Fitness
A.5 sets-no rush
-10 DB/KB front squats @ 20X0
-OHP @ x010 X 5
-5 hanging knee raises
-bear crawl/crab crawl (switch back and forth) for 60 seconds
B.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 10 deep breaths
-special shoulder #2 X 30 seconds ea

Performance
A1.tuck front lever X 15 seconds X 3; rest w/child’s pose X 20 seconds
A2.planche lean on P.lettes X 15 seconds X 3; rest w/90/90 external rotation  X 20 seconds ea
B.5 sets-do not rush
-front squat @ 20X0 X 2
-5-10 supinated pull-ups (strict)
-10-15 p.lette push-ups w/feet elevated
*first set of front squats @ 70% and add weight each set if possible
**more than 10 strict pull-up max=add weight
C.Mobility
-90/90 internal rotation X 60 seconds ea

06.07.17

Fitness
A.EMOM for 10 sets
-russian swings X 10
B1.run 90 seconds @ 90% X 4; rest 60 seconds
B2.6-8 supinated pull-ups X 4; rest 60 seconds
C.mobility
-bad X 60 seconds ea
-OA lat X 30 seconds ea
-dorsi stretch X 60 seconds ea

Performance
A.20:00 Block
-hang clean X 3
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 for 60 seconds
*student may warm-up to 50% of clean prior to starting block.
B.spiderman crawl X 60 seconds X 4; rest 30 seconds in IND b/t sets
C.Mobility
-bad X 60 seconds ea
-table X 30 seconds

06.06.17

Fitness
A.AMRAP in 15:00
5 barbell bent over rows @ 95/55
7 over the bar burpees
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
C.mobility
-barefoot stand on PVC X 90 seconds
-elevated child's pose X 60 seconds
-sphinx X 60 seconds

Performance
A1.hanging leg circles X 6-8 (alt) X 3; rest w/glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/seated pike X 30 seconds
B.3 rounds for time
row 500 meters
10 STOH @ 95/55
35 DUs
C. Mobility
-special shoulder #2 X 60 seconds
-sphinx X 60 seconds
-90/90 external rotation X 60 seconds ea

06.05.17

Fitness
A.30:00 Block
-front squat @ 20X0 X 5
-OA KB/DB press X 1-2-3 ea side (ladder)
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 of choice for 60 seconds
B.mobility
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds ea
-DB external rotation @ 3020 X 5 ea X 2

Performance
A.In 12:00, work to a heavy 1 rep snatch.
B.run 30 seconds @ 90% X 6; rest/walk 60-90 seconds
C.mobility
-bad X 60 seconds ea
-table X 30 seconds
-foot on rig X 30 seconds ea

06.02.17

Fitness
A.5 sets @ 80%
-run or row 200 meters
-10 D-bell thrusters @ mod weight
-60 seconds of jump rope
-10 hollow rocks
rest 2:00 b/t sets
*Student chooses run or row. Mix and match ok.
B.mobility
-bad X 60 seconds ea
-bretzel X 60 seconds ea
-elevated child’s pose X 30 seconds

Performance
A.for time
10 power snatches @ 60%
row 500 meters
6 power snatches @ 60%
50 wall ball shots @ 20/14
4 power snatches @ 60%
50 NJ burpees
run 400 meters
B.Mobility
-special shoulder #2 X 60 seconds ea
-sphinx X 60 seconds
-windshield wipers X 10-20

06.01.17

Fitness
A1.8 ring rows @ 1011 X 5; rest 0
A2.superman crawl X 60 seconds X 5; rest w/special shoulder #2 X 20 seconds ea
B.run 2:00 @ 90% X 3; rest/walk 2-3:00
C.Mobility
-dorsi X 60 seconds ea
-OA lat X 30 seconds ea
-tactical frog X 60 seconds (rock)

Performance
A.30:00 Block
-tuck front lever X 15 seconds
-front squat @ 20X0 X 3
-planche lean on P.lettes X 15 seconds
-10 slow cossack squats (alt-no weight)
-3-5 commando pull-ups ea side
-5-10 dive bomber push-ups
*Do not rush.  Movement quality focus.
B.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-cuban rotations @ 4020 X 8 X 2

05.31.17

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)

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

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

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

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

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

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

Reminder

The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled.  I am sorry for the cancellations.

Charles

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

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

Reminder

The 11 am sessions on Tuesday, May 23 and Thursday, May 25 are canceled.  I am sorry for the cancellations.

Charles

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cycle Objectives

Final 3 objectives for both groups are continuous.

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

04.28.17

Fitness
A.work to a heavy single deadlift in 12:00
B.4 rounds for time
run 200 meters
10 sprawl-to-layouts
5 pull-ups

Performance

A.15:00 block

-clean and jerk @ 60% X 2 (drop all)

-10 P.lette push-ups @ 21X1

-special shoulder #2 X 20 seconds each

B.run 30 seconds @ 85% X 6; rest/walk 30 seconds

*elevate feet on p.lette push-ups to make 10 @ tempo challenging

04.27.17

Fitness
3 sets (no rush,keep moving)
-run or row 400 meters
-5 inch worm reps
-50 meter suitcase carry (switch ½ way)
-90/90 rotations X 6 (alt)
-3 reps ea of windmill
-10 hanging knee circles (alt) w/passive shoulders
-founder X 20 seconds

Performance
A.for time
60 cal row
50 NJ burpees
40 box step-ups @ 24/20
30 TTB
20 hang power snatches @ 50%
10 jumps over hurdle @ 24/20
B.Z1 for 3-5:00

04.26.17

Fitness
A.25:00 Block
-6 front squats @ 21X1
-8 OA rows ea side @ X020
-tuck sit X 20 seconds
-special shoulder #1 X 20 seconds ea
-90/90 external rotation x 20 seconds ea

Performance
A.snatch @ 60% X 2 X 5; rest 60 seconds
B.20:00 Block
-front squat @ 20X0 X 10
-supinated pull-up X 5
-50 meter waiter’s carry (switch ½ way)
-90/90 external rotation X 30 seconds ea
*add weight to pull-ups if max is 10 or more

04.25.17

Cycle Re-tests
Fitness
A.AMRAP in 30:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
30 box step-ups @ 24/20
B.Z1 for 5:00

*compare to 030717

Performance
A.max standing broad jump (barefoot on mat) best of 3 attempts
B.AMRAP lateral jumps over hurdle 16/12 in 30 seconds (3 attempts max)
C.for times
row 250 meters X 2; rest 2:00
run 300 meters X 2; rest 2:00
D.Z1 for 5:00
*compare to 030717

04.24.17

Cycle Re-tests
Fitness
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.max wattage on rower in 10 pulls(best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score
B.15:00 block
-50 meter OH carry w/KBs or DBs
-60 second crab crawl
-2 OH med ball throws
-elevated child’s pose X 5 slow breaths
-bad X 5 slow breaths ea side

*compare to 030617

Performance
A.AMRAP in 35:00
run/row 800 meters
8 wall walks
40 DUs
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
*Must alternate run and row.  Start with your choice, just make a note of which one you start with
*compare to 030617

04.21.17

Fitness
A.15 second AB sprint X 6; rest 90 s-2:00
B.4 sets (no rush,keep moving)
-ring FLR X 20 seconds
-10 hollow rocks
-bad stretch X 20 seconds ea
-side plank X 20 seconds ea
-tuck sit X 15 seconds
-special shoulder #1 (palm down)  X 15 seconds ea

Performance
A.In 12:00, work up to a heavy 3 rep back squat @ 21X1
B.for time
50 cal row
40 box step-ups @ 24/20
30 NJ burpees
20 russian swings @ 55/35
rest 30 seconds
20 russian swings
30 NJ burpees
40 box step-ups
50 cal row
*You must rest 30 seconds in the middle.  Score is total time for completion (including 30 sec mandatory rest).

Swim Clinic

When: Saturday, April 22 from 8 am-9 am
Where: Crawfish Aquatics on Bluebonnet
Cost: $15 (pay at the Mindbody store)

Spend an hour getting expert swim technique coaching by the folks at Crawfish Aquatics!  Register by Thursday, April 20.
*There is no Open Gym this Saturday.

Mindbody Store:
https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=41667&partnerID=0&catid=

04.20.17

Fitness
A.In 12:00, work to a heavy 3 rep DL @ X111
@ 80% for 20:00
-AB 30 seconds
-10 NJ burpees
-10 knees-to-elbows
-10 alternating lunge steps
-70 jump rope reps
-100 meter sandbag carry @ 60/45

Performance
A.1 broad jump @ 85-90% effort X 12; rest 20 seconds
B.run 45 seconds @ 90% X 5; rest/walk 90 seconds
C.5 sets
-founder X 25 seconds
-toggle roll X 10
-ring superman X 10 seconds
-thoracic bridge X 10 alt (back and forth w/1 sec hold)

04.19.17

Fitness
A.row 500 meters for time
rest 2:00 b/t ‘a’ and ‘b’
B.3 rounds for time
15 wall ball shots
15 ring rows
rest 2:00 b/t ‘b’ and ‘c’
C.run 400 meters for time


*Score is sum of total work time.

Performance
A.3 muscle cleans @ 60-65% X 8; rest 30 seconds
B.20:00 Block
-deadlift @ X111 X 3
-ring dips @ 2011 X 5-6
-special shoulder #2 X20 seconds ea
-6 slow knock knee squats

04.18.17

Fitness
A.15:00 Block
-3 back squats @ 21X1
-2-5 ring pull-ups (neutral grip)
-loaded shoulder flexion X 20 seconds
B.5 sets
-12 russian swings
-4 breaths
-10 P.lette push-ups
-4 breaths

Performance

A.lateral/forward/back rebound jumps over hurdle X 20 seconds X 5; rest w/single leg seiza X 20 seconds ea

B.row 35 seconds @ 90% X 6; rest 90 seconds

C.EMOM for 10 sets

-even sets: 5 hanging leg raises

-odd sets: front plank X 20 seconds 

Mix and match jumps at will.

04.17.17

Fitness
4 sets (no rush, keep moving)
-run or row 400 meters @ Z2
-30 second front plank
-50 meter goblet carry
-30 second founder
-10 hanging leg raises (passive shoulders)
-2 reps arm haulers @ 50% tension
-2 get-ups ea side

Performance
@ 80% for 40:00
-run/row 800 meters (alternate)
-15 burpee box step-ups @ 24/20
-10 sandbag get-ups (start from standing-bag on shoulder)
-12/6 strict pull-ups
-12 hindu push-ups

*Alternate row with run. Start w/either one you want.

Swim Clinic

When: Saturday, April 22 from 8 am-9 am
Where: Crawfish Aquatics on Bluebonnet
Cost: $15 (pay at the Mindbody store)

Spend an hour getting expert swim technique coaching by the folks at Crawfish Aquatics!  Register by Thursday, April 20.
*There is no Open Gym this Saturday.

Mindbody Store:
https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=41667&partnerID=0&catid=

04.13.17

Fitness
A.21-15-9 for time
row (cals)
thrusters  @ 65/45
B1.founder X 20 second X 3; rest 30 seconds
B2.front plank X 20 seconds X 3; rest 30 seconds

Performance
A.3 hang  muscle snatches @ 60-65% X 8;rest 30 seconds (rapid fire)
B.15-12-9-6
-deadlift @ 60%
-burpees over the bar
-ring push-ups
C. walk on knife edge of foot X 20 steps

04.12.17

Fitness
A.30:00 Block
-deadlift @ X111 X 5
-pike push-ups X 5-6
-OA DB/KB row @ X020 X 8 ea side
-OA lat stretch or bad stretch X 30 seconds ea side (alternate b/t the two ea set of the block)

Performance
@ 80% for 42:00
row 600 meters
10 weighted box step-ups
20/10 P.lette push-ups
50 meter goblet carry (KB)
run 600 meters
100 meter sandbag carry @ 60/45
5 commando pull-ups ea side
*use d-bells held @ side for weighted box step ups

Commando Pull-ups
https://www.youtube.com/watch?v=-NiAbo__QcU&index=6&list=PLBP8rv7I4WCJF3XEg11DHcQpxTgrKeXAc

04.11.17

Fitness
A.@ 80% for 35:00
-AB 60 seconds
-50 meter waiter’s carry (switch ½ way)
-60 single jump rope reps
-row 400 meters
-15 sprawls
-10 ring rows
-run 400 meters

Performance
A.3 push-jerks @ 60-65% X 8; rest 30 seconds (rapid fire)
B.20:00 Block
-2 OH med ball throws
-front squat @ 21X1 X 3
-ring rows @ X020 X 8-10
-elevated child’s pose X 30 seconds
-6 slow skier squats

04.10.17

Fitness
A.15:00 Block
-5 front squats @ 31X1
-5 supinated pull-ups Or 20 second chin over bar hold
-elevated child’s pose X 20 seconds
B.E2MO2M for 8 sets
odd=20 russian swings
even=5 reps CGBP @ 21X1

Performance
A.1 max tuck jump X 20; rest 10 seconds b/t jumps
B.run 35 seconds @ 90-95% X 6; walk 2:00
C1.tuck sit X 15-20 seconds X 5; rest w/prone PVC shoulder extension X 15 seconds
C2.Founder X 15 seconds X 5; rest w/90/90 external rotation X 15 seconds ea

04.07.17

Fitness
30:00 Block
-50 meter suitcase carry (switch ½ way)
-ring FLR X 20 seconds
-90/90 Internal Rotation X 20 seconds each
-tuck sit X 20 seconds
-Goblet carry 50 meters
-15 hollow rocks
-run or row 60 seconds @ Z2

Performance
A.back squat @ 31X1 X 3 X 4; rest w/ 90/90 external rotation X 20 seconds ea
B.4 rounds for time
run 200 meters
15 wall ball shots
7 TTB

04.06.17

Fitness
A.work to a heavy 5 rep back squat @ 21X1 in 12:00.
B.AMRAP in 12:00
-run 200 meters
-6 pull-ups
-9 NJ burpees
-12 russian swings
C.Z1 for 3-5:00

Performance
A1. 2 broad jumps @ 80-85% effort X 5; rest w/14 steps slow bear crawl
B.row 25 seconds @ 90% X 6; rest 90 seconds
C1. ring superman X 10 seconds X 3; rest 0
C2.side plank X 20 seconds ea X 3; rest w/10 slow quadruped rocks

04.05.17

Fitness
A.12 second AB sprint X 5; rest 75-90 seconds
B1.3-D plank (hollow, side, side) X 20 seconds ea X 4; rest w/5 reps of table
B2.50 meter DB or KB OH carry (2 hands) X 4; rest 0
B3.Founder X 20 second X 4; rest w/30 seconds slow bear crawl

Performance
A.5 muscle cleans @ 50-55% (rapid fire) X 5; rest 45 seconds
B.15:00 Block (barefoot)
-deadlift @ X111 X 5
-OA OH press (DB or KB) @ X110 X 5 ea
-6 slow knock knee squats

04.04.17

Fitness
A.@ 80% for 30:00
-run 400 meters
-10 sprawl-to-layouts
-10 knees-to-elbows
-row 300 meters
-10 sandbag ground-to-shoulder (GTS) @ 60/45
-crab crawl 30 seconds

Performance
A.(barefoot) jump-turn-jump over hurdle X 10 X 5; rest w/45 seconds of balance on PVC
B.run 25 seconds @ 85-90% X 7; rest/walk 50  seconds
C1.founder X 30 seconds X 3; rest 30 seconds
C2.front plank X 30 seconds X 3; rest 30 seconds

04.03.17

Fitness
A.work up to a heavy 2 rep deadlift @ X111 in 12:00.
B.15-12-9-6 for time
-p.lette push-ups
-jump squats
-ring rows
C.Z1 for 5:00

Performance
@ 80% for 36:00
run 400 meters
10/5 strict pull-ups
5 wall walks
row 400 meters
20 box step-ups @ 24/20
20 russian swings
10/5 bar dips

03.31.17

Fitness
A.@ 80% for 20 minutes
-run 200 meters
-12 wall ball shots
-10 pull-ups
-8 box step-ups @ 24/20
-6 NJ burpees
-row 200 meters
B.Z1 for 5:00

Performance
A.(barfoot)
10 alternating lateral rebound jumps over hurdle X 4; rest w/thoracic bridge X 15 seconds ea
B.run  15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second jog in
C1.tuck sit X 20 seconds X 3; rest o
C2.slow knock knee squats X 10 X 3; rest w/special shoulder #2 X20 seconds ea

03.30.17

Fitness
A1.deadlift @ X111 X 6 X 3; rest w/10 quadruped rocks
A2.D-Bell OH press @ X120 X 8 X 3; rest w/1 prone arm hauler @ 50% tension + 30 seconds
B.for 8:00 @ 80%
-5-10 deck squats
rest 20-30 seconds
-ring rows X 8
rest 20-30 seconds

Performance
A.@ 80% for 25:00
-AD or row 90 seconds
-15 NJ burpees
-6 strict TTB
-20 walking lunge steps
-run 400 meters
-100 meter sandbag carry @ 60/45
B.Z1 for 5:00

03.29.17

Fitness
35:00 Block
-1 get-up ea side (KB or DB)
-tuck sit X 20 seconds
-floor German hang X 20 seconds
-sandbag get-up X 2 ea side (start from standing)
-front plank X 30 seconds
-prone PVC shoulder flexion X 10 seconds
-hanging knee raises X 10 (passive shoulders)
-90/90 external rotation X 20 seconds ea
-50 meter farmer’s carry

Performance
A.3 hang power snatches @ 50-55% X 5; rest 60 seconds --rapid fire
B.15:00 Block (barefoot)
-back squat @ 21X1 X 8
-ring rows @ X020 X 10
-6 slow skier squats (alt)

03.28.17

Fitness
A1.front squat @21X1 X 8 X 3; rest w/90/90 external rotation X 20 s ea
A2.supinated pull-ups X 5 X 3; rest w/table X 15 seconds (fingers pointing backwards if possible)
B.E2MO2M for 8 sets
odd=20 russian swings
even=8 reps CGBP @ 21X1

Performance
A.10:00 Block
-6 alt power skips
-single leg seiza X 20 seconds ea
*5 sets max
B.row 20 seconds @ 90% X 6; rest 40 seconds-use 5 sec roll in
C1.ring superman X 10 seconds X 3; rest w/special shoulder #1 (palm down) X 20 seconds ea
C2.founder X 20 seconds X 3; rest w/bad stretch X 20 seconds ea

03.27.17

Fitness
A.6 second AB sprint X 7; rest 45 seconds
B.20:00 block
-ring FLR X 15 seconds
-hollow rock X 15
-elevated child’s pose X 20 seconds
-20 second founder
-90/90 rotation X 4
-run/row/AD @ Z2 for 60 seconds

Performance
A.3 hang muscle cleans @ 50-55% X 3 X 5; rest 60 seconds--rapid fire
B.15:00 Block
-2 clean pulls @ 100% of clean
-5 bar dips @ 21X1 (add weight if max is over 10)
-special shoulder #2 X 20 seconds ea
-walk on knife edge of foot (lateral) X 10 slow steps

03.23.17

Fitness
A.9 second AB sprint X 6; rest 60-75 seconds
B.20:00 Block
-20 second Founder
-3 windmills each side
-bretzel X 20 seconds each
-tuck sit X 20 seconds
-50 meter farmer’s carry (heavy)
-run or row @ Z2 for 60 seconds

Performance
@ 80% for 32:00
-5 strict pull-ups
-3 wall walks
-run 400 meters
-5 kipping or strict pull-ups
-1 turkish get-up ea side
-row 400 meters
-10/6 Iranian Push-ups
-15 hollow rocks

https://www.foundationtraining.com/ (This is where we got the Founder pose.)

03.22.17

Fitness
A.@ 80% for 26:00
-AB X 45 seconds
-10 burpee box step-ups @ 24/20
-10 pull-ups
-run 400 meters
-50 meter OA OH carry (swicth ½ way)
-crab crawl X 30 seconds
-hang X 30 seconds
B.Z1 for 5:00

Performance
A.5 hang power cleans @ 50-55% X 5; rest 60 seconds --rapid fire
B.16:00 Block (barefoot)
-10 OA KB swings ea side
-3-6 strict HSPUs (belly-to-wall)
-walk on knife edge of foot (lateral) X 10 slow steps
-special shoulder #2 X 20 seconds ea

03.21.17

Fitness
A1.deadlift @ X111 X 3 X 4; rest w/elevated child’s pose X 30 seconds
A2. ring push-ups @ 21X1 X 5-8 X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea
B.4 sets
20 alternating lunge steps
5 deep breaths
10 barbell bent over rows
5 deep breaths
*goal is non stop movement except for the rest during the deep breaths

Performance
A.10:00 block
-2 rebound broad jumps @ 80% effort
-floor german Hang X 20 seconds + prone shoulder extension w/PVC for 10 seconds
*5 sets max
B.run 20 seconds @ 85-90% X 8; rest/walk 40 seconds
C.Tuck sit X 30 seconds X 3; rest 60 seconds

03.20.17

Breathing Practice for the Week
pre-training
-fully in, let go X 30 breaths w/20 second hold after exhale on 30th X 2-3
post-training
-Breath walk X 2-5:00

Fitness
30 Minute Block
-2 get-ups each side
-special shoulder #2 X 30 seconds ea
-100 meter sandbag carry @ 60/45 (bear hug)
-bad stretch X 30 seconds each
-side plank X 30 seconds each
-founder pose X 20 seconds
-ring FLR X 20 seconds

Performance
A.5 push jerks @ 50-55% X 5; rest 60 seconds --rapid fire
B.16:00 Block (barefoot)
-front squat @ 21X1 X 5
-3-5 commando pull-ups each side
-5 slow, knock knee squats
-1 prone arm hauler @ 50% tension

https://www.foundationtraining.com/ (This is where the Founder pose came from)

03.16.17

Fitness
A.15:00 block
-back squat @ 21X1 X 5
-supinated pull-ups X 5
-pec stretch on rig X 20 seconds ea
B1.20 russian swings X 3; rest 30 seconds
B2.CGBP @ 21X1 X 5 X 3; rest 60 seconds

Performance
A.10:00 block (barefoot)
-8 vertical rebound jumps (do not raise hands above head)
-elevated child’s pose X 20 seconds
*5 sets max on this block.  Rest so you get 5 sets and use the entire 10:00.
B.row 15 seconds @ 95% X 6; rest 75-90 seconds -use 5 second roll in
C1.L-sit X 15 seconds X 3; rest 20 seconds
C2.knock knee squats X 10 X 3; rest 30 seconds

03.15.17

Fitness
A.7 second AB sprint X 6; rest 60 seconds
B.20:00 block
-standing founder X 20 seconds
-thoracic bridge X 20 seconds ea
-prone arm hauler X 1 rep
-side bridge X 20 seconds ea
-bad X 20 seconds ea
-90/90 rotation X 4 (alt)
-1 get-up ea side

Performance
A.25:00 @ 80%
-row 250 meters
-20 alt lunges
-5 dive bomber push-ups
-10 Australian pull-ups
-run 200 meters
-10 hollow rocks
-50 meter seasaw carry (switch ½ way)
B.Z1 for 5:00

03.14.17

Fitness
A.for 20 minutes @ 80%
-run 200 meters
-bear crawl 60 seconds
-10 hollow rocks
-10 pull-ups
-row 200 meters
-20 quadruped layouts
B.Z1 for 5:00

Performance
A.5 hang power snatches (rapid fire-TNG) @ 50-60% X 5; rest 60 seconds
B.15:00 Block
-back squat @ 21X1 X 5
-supinated pull-ups X 5
-OA lat stretch X 20 seconds ea
C.skier squats X 10 alt X 3; rest 30 seconds

03.13.17

Fitness
Barefooot
A.15:00 block
-deadlift @ X111 X 5
-pike push-ups X 5-6
-special shoulder #2 X 20 seconds ea
B1.25 squats X 3; rest 20 seconds
B2.ring rows @ 1111 X 10 X 3; rest 30 seconds


*handstand push-ups ok at teacher's discretion and student can perform 5-6 belly-to-wall

Performance
A.10:00 block
-2 broad jumps @ 80% effort
-2 prone arm haulers @ 60% tension
*5 sets max on this block.  Rest so you get 5 sets and use the entire 10:00.
B.run 15 seconds X 85-90% X 10; rest/walk 30 seconds
C.hanging leg raises (shoulders passive) X 5 X 3; rest 45-60 seconds

03.09.17

Fitness
A.30:00 block
-6 second AB sprint
-1 T-get-up ea side
-15 hollow rocks
-20 side-lay-outs from Quadruped
-3 swans (slow)
-50 meter farmer’s carry
-90/90 external rotation stretch X 30 seconds ea

Performance
A.(barefoot)
-20 seconds of rebound vertical jumps X 4; rest 60-90 seconds
B.run 200 meters @ 90% X 4; rest 3:00
C.15:00 Block
-5 hanging leg raises (passive shoulders)
-15 hollow rocks
-thoracic bridge X 15 seconds ea
-15 second founder pose
-seated pike X 30 seconds

03.08.17

Fitness
A1.deadlift @ X111 X 5 X 3; rest w/bad X 20 seconds ea
A2.pike or HS push-ups X 5-6 X 3; rest w/special shoulder #2 20 seconds ea
B1.10 alt lunges (weighted w/dbs to side) X 3; rest w/90/90 internal rotation X 20 seconds ea
B2.ring rows X 6-10 X 3; rest w/shoulder flexion on rig X 20 seconds ea

Performance
A.high hang snatch @ 55-60% X 2 X 6; rest 30-45 seconds
B.15:00 Block (barefoot)
-front squat @ 21X1 X 5
-pronated ring row X 6-8
-90/90 external rotation X 30 seconds ea
C.2 sets  (barefoot)
-10 slow knock knee squats
-10 slow alt skier squats (5 ea)

03.07.17

Fitness
A.AMRAP in 30:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
30 box step-ups @ 24/20
B.Z1 for 5:00

Performance
A.max standing broad jump (barefoot on mat) best of 3 attempts
B.AMRAP lateral jumps over hurdle 16/12 in 30 seconds (3 attempts max)
C.for times
row 250 meters X 2; rest 2:00
run 300 meters X 2; rest 2:00
D.Z1 for 5:00

03.06.17

Fitness
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.max wattage on rower in 10 pulls(best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score
B.15:00 block
-50 meter OH carry w/KBs or DBs
-60 second crab crawl
-2 OH med ball throws
-elevated child’s pose X 5 slow breaths
-bad X 5 slow breaths ea side

Performance
A.AMRAP in 35:00
run/row 800 meters
8 wall walks
40 DUs
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
*Must alternate run and row.  Start with your choice, just make a note of which one you start with.

Cycle Objectives

Fitness

• Increase alactic capacity and endurance (sprint-like stuff under 10 seconds).
• Increase aerobic endurance capacity (long stuff over 30 minutes).
• Increase overall structural strength (more barbell work including some close grip bench work).
• Increase anti-fragility.  Always.

Performance

• Increase speed and speed endurance (ability to do fast stuff for 30-60 seconds over and over).
• Increase explosive power (jump all over the place over and over as well as really far and high).
• Increase aerobic endurance capacity (long stuff over 30 minutes).
• Increase anti-fragility with a focus on knee and ankle resiliency.

From an energy system perspective, both groups will attempt to increase their capacity at opposite ends of the spectrum (short duration power and long duration endurance).  We won't dip our toes into the middle ground too much (except for Fridays during the Open).

Daylight savings time is coming.  Time to get outside!

03.03.17

CrossFit Open 17.2 or...

Alternate TPG Tester
AMRAP in 12:00
16 alternating lunges
12 russian swings
8 push-ups
4 pull-ups

03.02.17

Fitness
A1.3 tuck jumps over hurdle X 4; rest 0
A2.2 OH med ball throws X 4; rest 30 seconds
B1.split squat @ 2011 X 6-8 ea X 3; rest 20 seconds
B2.ring rows @ 1011 X 8-10 X 3; rest w/1  prone Arm Hauler @ 50% tension
C.post breathing

Performance
A.30 minute Block
-ring push-ups @ 2111 w/RTO X 5-10
-special shoulder #2 X 20 seconds ea
-Australian Pull-up X 5-10
-20 hollow rocks
-L-sit X 10 seconds
-table X 20 seconds
-run or row 400 meters @ Z2
B.post breathing

03.01.17

Fitness
A.20 minute block
-deadlift @ X121 X 6-8
-ring FLR X 20-30 seconds
-run 200 meters @ 85-90%
-dorsi stretch X 30 seconds ea
B.5 quadruped spine CARS @ 50% tension
C.post breathing

Performance
A.In 12:00, work up to a 1 rep clean and jerk.
B.In 12:00, work to the heaviest weight you can perform in the following complex:
-5 TNG power cleans
-5 front squats
-5 STOH
C.run 200 meters @ 90% X 4; rest 90 seconds
D.post breathing