01.31.14

Fitness
for time
row 1,000/900 meters
40 thrusters @ 135/95

Performance
A1. row 800 meters X 2; rest 3:00
A2. run 800 meters X 2; rest 3:00
B. 1-5 ladder for completion
pistol (each side)
single arm push-up (each side)

01.30.14

Fitness
A. power clean X 3 X 4; rest 90 seconds--drop all reps
B. 3 sets FAST
10 kb russian swings @ 55/35
10 burpees AFAP
10 kb russian swings @ 55/35
10 burpees AFAP
run 200 meters
rest until recovered b/t sets
(no mouth breathing)

Performance
A. front squat @ 65-70% X 5 X 3; rest 90 seconds
B. overhead press @ 65-70% X 5 X 3; rest 90 seconds
C. ring rows X6-10 @ 1111 X 3; rest 60 seconds

Thursday

TPG will be open for all training sessions tomorrow (Thursday)!

Wednesday Afternoon Schedule

TPG will be open for the 4, 5 and 6pm sessions tonight (Wednesday). The 7 pm session is cancelled so folks can get back to the cave for the re-freeze. We will make a decision concerning the Thursday morning sessions (7 & 8 am) this evening.

If Mindbody won't let you register, try a different time. As of 12:45 pm, the 4 pm is full.

01.29.14

Fitness
2 sets @ 85%
row 500/400 meters
20 wall ball shots @ 20/14
20 jumping pull-ups
20 hindu push-ups
run 400 meters
1 length duck walk
10 strict knees-to-elbows
rest 5:00 b/t sets

Performance
2 sets (first set @ 70%, second set @ 85%)
row 500 meters
25 wall ball shots @ 20/14
15 pull-ups
10 box jumps @ 24/20 (step down)
run 200 meters
15 burpees
45 double unders
5 muscle-ups
rest 5:00 b/t sets
*only 2 sets of MUs per set

Weather Update

Due to Winter SuperStorm 2014 (part 2), TPG will be closed all day Tuesday and Wednesday morning. We anticipate re-opening Wednesday afternoon at 4 pm, however we will confirm this Wednesday as we know more. Please be careful out there, Superathletes!

01.27.14

Fitness
A. front squat X 5-3-2; rest 90 seconds
B. close grip bench press X 3 X 3; rest 90 seconds
C1. 1-8 strict pull-ups X 3; rest 20 seconds
C2. hollow plank 30 seconds X 3; rest 60
 seconds

Performance
A. snatch X 2 X 8 EMOM @ 60%
B1. 5-7 L-pull-ups X 4; rest 30 seconds
B2. L-sit X 10 seconds X 4; rest 75 seconds
*fight for V-sit if possible

01.24.14

Fitness
A1. run 200 meters X 4; rest 45 seconds
A2. row 250 meters X 4; rest 45 seconds
A3. sideways ape X 1 lap X 4; rest 45 seconds
B. 20 pistols @ 1111 (alternating--10 each); rest as needed--focus on form

Performance
AMRAP in 3:00
burpee box jumps @ 24/20 (step down)
AMCAP in 3:00
cals on rower
AMRAP in 3:00
10 toes-to-bar
10 alternating lunge steps
AMCAP in 3:00
cals on rower

*clock keeps running (no prescribed rest b/t amraps OR for transitions--The tester is 12 minutes TOTAL)
**score is total reps and cals

01.23.14

Fitness
A. In 12 minutes, work up to a heavy 3 rep DL.
B1. belly-to-wall handstand holds X 20-30 seconds X 5; rest 30 seconds
B2. archer ring rows X 6 X 5; rest 90 seconds

Performance
A. power clean cluster X 1.1.1.1.1 X 3; rest 2:00 start @ 70-75% and increase if possible
B. Work to a heavy 3 repetition close grip bench press in 10 minutes.
C. tuck front lever on bar or rings X 6-8 seconds X 5 (attempt more difficult angle from previous week); rest as needed

01.22.14

Fitness
for time
row 30 calories
100 running man jump rope reps
25 goblet squats @ 55/35
25 jumping pull-ups
25 single arm russian swings @ 55/35 (right)
25 release push-ups
25 single arm russian swings @ 55/35 (left)
run 600 meters

Performance
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders
rest 7:00
AMRAP in 2:30 @ 98%
7 GTOH (snatch) @ 75/45
5 CTB pull-ups
rest 7:00
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders

01.21.14

Fitness
A. power snatch + overhead squat X 2 X 4; rest 90 seconds
B. 4 sets FAST
20 wall ball shots @ 20/14 (Unbroken)
row 350/250
rest 5-6 minutes

Performance
A. AMRAP in 5:00 of thrusters @ 155/105
rest 8-10 minutes
B. AMRAP in 5:00 of HSPUs
C. row and/or walk/run @ z1 for 10:00

01.20.14

Fitness
@ 85%
AMRAP in 8 minutes
10 kb russian swings @ 55/35
10 burpees w/ no jump
10 butterfly HTF
 sit-ups
10 alternating lunge steps
rest 4:00
for completion @ 85%
run 400 meters
10 pull-ups
10 push-ups w/side kick through
20 box step-ups  (total)  24/20
10 pull-ups
10 push-ups w/sideways kick through
run 400 meters

Performance
@ 85% of MPE
AMRAP in 8:00
10 box jumps @ 24/20
15 wall ball shots @ 20/14
15 release push-ups
rest 4:00
2 sets for completion @ 90% aerobic
row 500 meters
10 KB snatches @ 55/35 (right)
10 KB snatches @ 55/35 (left)
run 400 meters
5 muscle-ups
rest 4:00 b/t sets
*athlete changes order on second set, but muscle-ups MUST be performed last

01.17.14

Fitness
A. back squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. run 800 meters; rest 3:00
row 800 meters; rest 3:00
run 800 meters

Performance
A. snatch cluster X 1.1.1.1 X 3; rest 2:00 start @ 70% and increase each set if possible
B. 1-3 muscle ups X 5; rest 90 seconds
C. tuck planche X 6-8 seconds X 5; rest as needed

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.16.14

Fitness
for time
row 500 meters
10 sets of-
5 strict toes-to-bar
6 ring push-ups
*15 minute cap

Performance
A. tester
5 sets for time
10 box jumps @ 24/20 (step down)
10 deadlifts @ 135/95
10 release push-ups
rest 4:00
@ 85% of mpe
row 500 meters
+
2 sets
10 toes-to-bar
15 wall ball shots
25 double unders
+
run 400 meters

01.15.14

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B1. weighted pull-ups X 5 X 3; rest 30 seconds
B2. 5 shrimp (squats) each side X 3; rest 90 seconds

Performance
A. 1 clean and jerk @ 75% on the 30 second mark for 3 minutes (6 total reps)
B. for 2:00 AMRAP of clean and jerk clusters @ 80% (all reps separated by 10 seconds--2 misses before 2:00 mark =termination of ‘b’)
C. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters

01.14.14

Fitness
A. 60 seconds of double unders X 5; rest 60 seconds
B. AMRAP in 10:00
run 100 meters
10 thrusters @ 95/65
10 ring rows

Performance
12-9-6 reps @ 98%
power clean @ 95/65
burpees over the bar

rest 7:00

row 750/650 @ 98%

rest 7:00

2 sets @ 98%
20 wall ball shots @ 20/14
15 pull-ups (fast kip)

01.13.14

Fitness
A. clean X 3 X 5; rest 90 seconds
B. 4 sets
16 jumping lunges (8 ea)
row 300/200
10 burpees AFAP
rest 5-6 minutes

Performance
A. back squat X 5 X 3; rest 2:00
B. push-jerk X 5 X 3; rest 2:00
C. tuck front lever on bar or rings X 6-8 seconds X 5; rest as needed b/t attempts

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.10.14

Fitness
@ 80% of MPE
AMRAP in 6:00
10 kb swings @ 55/35
10 burpees w/ no jump
20 running man jump rope reps
rest 3:00
AMRAP in 6:00
run 200 meters
10 strict knees-to-elbows
rest 3:00
AMRAP in 6:00
row 600 meters (once)
w/time remaining
10 alternating lunge steps
10 push-ups

Performance
@ 85%
AMRAP in 6:00
15 wall ball shots @ 20/14
12 release push-ups
9 toes-to-bar
rest 3:00
AMRAP in 6:00
10 kb swings @ 55/35
10 HTF butterfly sit-ups
10 jumping lunges (5 ea)
rest 3:00
AMRAP in 6:00
run 400 meters (just once)
then, w/ time remaining
3 power cleans @ 115/75
5 burpees over the bar

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