12.29.10

AMRAP in 15 minutes

5 handstand push-ups
15 hands-to-floor sit-ups
25 double unders

rest 120 seconds

for time

run 200 meters
50 jumping lunges

12.28.10

3 rounds for time

25 pull-ups
400 meter run
40 squats
25 burpees

12.27.10

A. power clean X 12-8-4-1-1-1-1-1; Rest long enough to change the weight or 10 seconds if the load remains the same.
B. 4 directional planks 30 seconds each X 2; rest 30 seconds

All power clean reps are touch and go.

12.23.10

5 rounds for time

135lb/95lb front squats X 10
run 400 meters
24 inch/20 inch box jumps X 20

12.22.10

A. push-jerk 3-3-3-3-3; rest 120 seconds
B. turkish get-up 5-5-5 (each side); rest 120 seconds

12.21.10

for time

225lb/135lb deadlift X 21
run 400 meters
275lb/185lb deadlift X 15
run 400 meters
315lb/225lb deadlift X 9
run 400 meters

12.20.10

A1.supinated strict pull-ups X 10 X 5; rest 0 seconds
A2.strict ring dips X 10 X 5; rest 0 seconds
A3.200 meter run X 5; rest 90 seconds

Holiday Schedule

TPG will be closed on Friday, December 24 and Friday, December 31.

12.17.10

for time

50 walking lunge steps with a 20lb/15lb medicine ball
50 sit-ups
20 pull-ups
40 walking lunge steps with a 20lb/15lb medicine ball
40 sit-ups
20 pull-ups
30 walking lunge steps with a 20lb/15lb medicine ball
30 sit-ups
20 pull-ups
20 walking lunge steps with a 20lb/15lb medicine ball
20 sit-ups
20 pull-ups

12.16.10

A.snatch @ 50% 1RM X 2 X 7 on the minute
B1.heavy kettlebell swings x 15 (unbroken) X 4; rest 10 seconds
B2.AMRAP double unders in 60 seconds; rest 10 seconds
B3.ring rows @ 3030 X 10; rest 60 seconds

12.15.10

for time

135lb/95lb power clean X 50
run 800 meters

During the power cleans, perform 5 burpees at the top of the minute (including the first minute). Upon completion of the burpees, you may continue the power cleans for the balance of the minute. When you reach 50 total power cleans, take off for your 800 meter run. The clock stops when you cross the finish line for the run.

12.14.10

A.overhead press X 3-3-3-3; rest 90 seconds
B.AMRAP in 10 minutes of 15 second sets of L-Sits

12.13.10

for time

95lb/75lb thruster X 15
L-pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
strict pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
kipping pull-ups X 15
burpees X 15

12.10.10

A.deadlift @ 60% X 2 X 10 on the minute; rest 2 minutes
B.max distance standing broad jump in 10 attempts; rest as needed
C.AMRAP push-ups in 60 seconds; rest 60 seconds
D.AMRAP hands-to-floor sit-ups in 60 seconds

12.09.10

AMRAP in 10 minutes
run 200 meters
10 box jumps @ 24inches/20 inches

rest 2 minutes

AMRAP in 5 minutes
kettlebell snatches @ 55lb/35lb

rest 2 minutes

AMRAP in 2 minutes
burpees

12.08.10

A1.Extended Range of Motion (EROM) handstand push-ups 5-5-5-5-5; rest 0 seconds
A2.ring push-ups @ 3030 tempo X 10; rest 0 seconds
A3.hollow plank 30 seconds X 5; rest 90 seconds

12.07.10

for time

run 400 meters
50 pull-ups
100 squats
150 double unders
50 kettlebell swings @ 55lb/35lb
run 400 meters

12.06.10

overhead squat X 5-5-5-5-5; rest 120 seconds

12.03.10

for time

run 5K

12.02.10

A1.power snatch @ 60% X 2 X 5; rest 10 seconds
A2.run 100 meters @ 85% X 5; walk recovery

Christmas Dinner

TPG will have its annual Christmas dinner at Zea Rotisserie and Grill in Towne Center on Saturday, December 11 at 7:00 PM. Invite a guest if you wish and join us for a chalk-free, meat-filled evening.

RSVP to Charles at tpgbr1@yahoo.com by Wednesday, December 8.

12.01.10

5 rounds for time

95lb/75lb sumo deadlift high-pull X 15
95lb/75lb push press X 15

11.30.10

A.squat clean 3-3-3-3-3; rest 90 seconds
B.600 meter run @ 85% X 1