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.