08.30.12

5 sets @ 85% of maximum perceived exertion
AMRAP in 30 seconds/30 seconds rest

airdyne (calories)
wall ball @ 20/14
row (meters)
handstand push-ups
double unders

08.28.12

A. 5 rounds for time
10 kb swings @ 70/55
10 burpees

rest 10:00

B. for time
row 1000 meters
50 wall ball shots @ 20/14

Isaac

In preparation for Isaac, TPG will close at 12 PM Tuesday.  We will be closed Wednesday through Thursday morning.  We plan to re-open for the afternoon sessions on Thursday, August 30.  Stay tuned to this blog and our Facebook page for updates.  Stay safe.

08.27.12

A. In 6 sets, work to a heavy 3 rep floor press.

B. back squat X 2 X 10 @ 65% on 45 seconds

C. run 800 meters X 3; rest 2:00 (keep splits within 5-8 seconds)

08.24.12

AMRAP in 15:00

7 shoulder-to overhead @ 135/95

9 toes-to-bar

11 box jumps @ 24/20

08.23.12

A. hang power clean cluster @ 85% X 1.1.1 X 4; rest 2:00

B. for time/calories

run 800 meters

row 1000 meters

airdyne 3:00 for calories

08.22.12

3 sets for time/calories

10 full cleans @ 135/95
90 second airdyne for calories
rest 6:00

08.21.12

A. In 12 minutes, work to a heavy 2 repetition overhead squat.
B. deadlift @ 65% X 2 X 10 every 45 seconds
C. 10:00 of handstand push-up practice (50 reps maximum)

08.20.12

5 rounds for time

10 split snatches @ 115/75 (alternating)
12 chest-to-bar pull-ups
run 400 meters

08.17.12

A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds

B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)

The objective of the hammer intervals is to simulate fatigue late in a race/workout.  

Athletes are to run the 200s fast and consistent (within 5 seconds).  The exceptions to this will be the 3rd and 5th intervals.  These 2 intervals are to be run as fast as possible.  The rest time (60 seconds) will not change.  The athletes' objective is to be able to go back to the original pace for intervals 4 and 6.  This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.

08.16.12

for time

15 clean and jerks @ 155/100

row 600 meters

15 clean and jerks @ 155/100

08.15.12

A. clean cluster @ 87% X 1.1.1 X 4; rest 2:00
B1. L-pull-ups X 10-8-6-8-10; rest 30 seconds
B2. hollow plank hold for 30 seconds X 5; rest 60 seconds

08.14.12

@ 85% of MPE
AMRAP in 6:00
5 tng deadlifts (heavy)
10 ring dips
60 seconds on the airdyne (calories)
rest 3:00
AMRAP in 6:00
15 wall ball shots @ 20/14
row 300 meters
rest 3:00
AMRAP in 6:00
50 double unders
10 burpees (no jump)
rest 3:00
AMRAP in 6:00
run 800 meters
amrap box jumps @ 24/20 with time remaining (step down)

08.13.12

A. back squat @ 3131 X 3 X 3; rest 2:00
B. front squat @ 75% X 5 X 5; rest 30 seconds
C. run 1 mile @ 85-90%

08.10.12

3 sets for times

10 sumo deadlift high-pulls @ 105/65

10 burpees

row 500 meters/400 meters

rest 6:00

08.09.12

A. In 12:00, work to a heavy double power clean.

B. hang snatch (squat) X 2 X 10 on 45 seconds @ 60% of snatch

C. run 800 meters X 3; rest 2:00

08.08.12

2 rounds for time

50 wall ball shots @ 20/14
25 chest-to-bar pull-ups
50 double unders
25 burpees

*20 minute cap

08.07.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.
B. overhead press @ 75% X 10-8-6-4; rest 60 seconds
C. L-sit--5 hard attempts; rest 60 seconds

08.06.12

3 sets
10 overhead squats @ 115/75
run 400 meters
rest 2:00 b/t sets and after 3rd set

3 sets
10 kb swings @ 70/55
row 2:00 for meters
rest 2:00 b/t sets and after 3rd set

3 sets
15 toes-to-bar
30 push-ups
rest 60 seconds b/t sets

08.03.12

A. front squat cluster @ 85% X 1.1.1 X 3; rest 2:00
B. barbell bent over row X 10-10-10 (moderate); rest 60 seconds
C. 50 alternating pistols or AMRAP of pistols in 7:00 (whichever comes first)

08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

08.01.12

A. In 12 minutes, work to a heavy double hang power clean.
B. snatch @ 70% X 10-8-6-4; rest 60 seconds
C1. ring superman X 5 hard attempts; rest 0 seconds
C2. AMRAP in 20 seconds of hollow rocks; rest 60 seconds