07.31.14

Fitness
for 12 minutes @ 85%
run 400 meters
10 ring push-ups
10 knees-to-elbows
10 alternating sideways apes
rest 6:00
for completion @ 85%
row 500/400 meters
150 single jump rope reps
50 meter waiter’s carry @ 35/15
200 meter med ball run @ 20/14
row 250/200

Performance
A1. snatch @ 60% X 1.1.1 X 5; rest 30 seconds
A2. tuck jump for max height (ok to wear shoes) X 3 X 5; rest 60 seconds
B1. toes to bar @ 1031 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.30.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. front squat @ 31X1 X 8-10 X 3; rest 30 seconds
B2. pull-ups @ X010 (strict) X 5-10 X 3; rest 90 seconds
C. row 800/700 meters X 3; rest work time
D. accumulate 75 seconds in dead hang

Performance
A1. back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2. single arm OH press (KB/DB) @ 1130 X 8-10 X 3; rest 2:00
B. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters; rest run time;
run 400 meters; rest run time
run 200 meters

07.29.14

Fitness
A1. 5 swans X 4; rest 30 seconds
A2. L-sit X 10 seconds X 4; rest 90 seconds
B. row and/or AD 15 seconds ALL OUT (5 second roll in) X 5; rest 2:00 (accumulate 15 seconds in side plank during each rest period)

Performance
A. 21-15-9 reps for time
russian swings @ 70/55
ring dips
strict pull-ups
B. accumulate 100 seconds in hollow plank

07.28.14

Fitness
for time
run 800 meters
50 push-ups
30 strict pull-ups
run 400 meters
30 push-ups
10 strict pull-ups

Performance
A. clean @ 60%; X 1.1.1 X 5 rest 30 seconds
A2.  broad jump @ 85% of max effort--soft landing X 2 X 5; rest 60 seconds
B1. barbell row @ 1010 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.25.14

Fitness
A. accumulate 60 seconds in dead hang on bar
B1. ring FLR X 30 seconds X 3; rest 60 seconds
B2. TTB X 1010 X 8-10 X 3; rest 90 seconds
C. row and/or AD 12 seconds all out (5 second roll in) X 6; rest 2:00 (accumulate 20 seconds in hollow plank during each rest period)

Performance
A. for time
200 meter farmer’s carry @ 55/35
100 double unders
40 ring push-ups
30 cals rowing
20 wall walks
10 strict CTB pull-ups
B. 35 seconds in cossack stretch X 2; rest as needed

07.24.14

Fitness
AMRAP in 16:00
row 30 cals
30 squats
30 burpees

Performance

A. clean + 2 jerks X 2 X 5 @ 57%; rest 75 seconds

B1. barefoot vertical jump for max height (no weight) X 5 X 3; rest 30 seconds--5 seconds b/t reps

B2. belly-to-wall handstand hold X 30 seconds X 3; rest 60 seconds

C1. 1-3 muscle-ups as strictly as possible X 3; rest 30 seconds

C2. L-sit X 10-12 seconds X 3; rest 90 seconds

07.23.14

Fitness
A. accumulate 3:00 in barefoot IND
B. clean grip deadlift @ X121 X 5-6 X 3; rest 2:00
B1. wall bridge rotations X 6 X 3; rest 30 seconds
B2. single arm KB/DB press @ X131 X 8-10 X 3; rest 30 seconds
B3. flat foot duck walk X 1 length X 3; rest 90 seconds

Performance
A. flat foot duck walk X 1 length barefoot X 5; rest 45 seconds
B. @ 80% for 10:00
run 400 meters
15 no jump burpees
rest 5:00
for completion @ 80%
row 750/650 M
30 walking lunge steps
5 strict pull-ups (pronated)
200 single  jump rope reps
5 strict pull-ups (pronated)
100 meter barbell overhead carry @ 45/35
row 250/200 meters

07.22.14

Fitness
for 10 minutes @ 85%
row 400 meters
20 walking lunge steps
15 push-ups
5 pull-ups
rest 5 minutes
for completion @ 85%
run 800 meters
bear crawl 2 laps
100 single jump rope reps
30 box step-ups @ 20 inches
20 HTF butterfly sit-ups

Performance
A. hang snatch X 2 X 5 @ 57%; rest 75 seconds-drop all reps
B1. ¼ back squat squat jump for max height (barefoot) @ 15#-45# X 5 X 3; rest 30 seconds-3 seconds b/t reps
B2. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
B3. tuck front lever X 4-6 seconds X 3; rest 90 seconds
**accumulate 60 seconds in dead hang on bar @ end of training

07.21.14

Fitness
A. accumulate 3:00 in barefoot IND
B. accumulate 60 seconds in a dead hang on bar
C1. back squat @ 31X1 X 8-10 X 3; rest 30 seconds
C2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
D. run 400 meters X 4; rest 2:00

Performance
A. split squat @ 30X0 X 8-10 each X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8-10 X 3; rest 30 seconds
B2. row 400 meters X 3; rest 2:00
C. run 1k @ 75% (technique focus)

07.18.14

Fitness
for time
row 1,000/800 meters
30 goblet lunge steps @ 55/35
30 ring push-ups
30 pull-ups
run 800 meters

Performance

A. back squat @ 20X0 X 10-12 X 3; rest 75 seconds

B1. overhead press X 10-12 X 3; rest 30 seconds

B2. strict TTB @ 1010 X 8-10 X 3; rest 75 seconds

C. run 1,000 meters @ Z1 (technique focus)

07.17.14

Fitness
A1. romanian deadlift @ X131 X 8-10 X 3; rest 60 seconds
A2. ring rows @ X020 X 8-10 X 3; rest 90 seconds
B1. L-sit X 8-10 seconds X 3; rest 30 seconds
B2. bridge rotations X 6 alternating x 3; rest 60 seconds

Performance
12 minute Gauntlet for Total Reps/Cals (clock does not stop for transition)
0-3:00
max cals AD
3:00-6:00
AMRAP double unders
6:00-9:00
AMRAP
5 push-ups
5  russian KBS @ 55/35
9:00-12:00
row for cals

*score is total repetitions (each cal counts as a rep)

07.16.14

Fitness
for 3:00 (technique focus)
alternating turkish get-ups
rest 3:00
@ 85% for 3:00
row (meters)
rest 3:00
@ 85% for 3:00
5 pull-ups
7 push-ups
9 squats
rest 3:00
@ 85% for 3:00
run 200 meter +
AMRAP wall ball shots @ 20/14 w/time remaining

Performance
A. clean pull @ 105% of clean X 2 X 5; --drop all reps; rest 75 seconds
B1. one arm DB/KB rows @ 1020 X 10-12 each side X 4; rest 30 seconds
B2. ring superman X 10 seconds X 4; rest 90 seconds

07.15.14

Fitness
A. 5 sets FAST
5 russian swings @ 55/35
10 burpees
run 200 meters
rest/walk for 4:00 b/t sets
B. trap 3 raise @ 1020 X 8-10 X 2; rest 60 seconds

Performance
2 sets @ 85-90% MPE
2:00
row for meters
rest 2:00
2:00
box jumps @ 24/20 (step down)
rest 2:00
2:00
wall ball shots @ 20/14 in sets of 6-10
rest 2:00
run 2:00
rest 2:00
2:00
burpees (no jump)
rest 2:00

07.14.14

Fitness
A. back squat @ 31X1 X 8-10 X 3; rest 2:00
B. overhead press @ X130 X 8-10 X 3; rest 90 seconds
C. side plank X 40 seconds (right) 40 seconds (left)X 3; rest 90 seconds

Performance
A. snatch pull @ 105% of snatch X 2 X 5--drop all reps; rest 75 seconds
B1. strict L-pull-ups X 6-10 X 4; rest 30 seconds
B2. strict ring dips @ 21X1 X 6-10 X 4; rest 30 seconds
B3. 30 seconds in cossack each side X 4; rest 90 seconds

07.11.14

Fitness
A. 5 sets FAST
12 jump squats
row 175 meters
rest 4:00 b/t sets
*during 4:00 rest, accumulate 25 seconds in ring FLR after each set
B1. swan on rings X 3 X 3; rest 30 seconds
B2. cuban rotations @ 1131 X 8 X 3; rest 60 seconds

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

07.10.14

Fitness
A. Build to a heavy 3 rep front squat @ 30X0
B1. close grip bench press @ 30X0 X 5-6 X 3; rest 0 seconds
B2. push-ups @ 30X0 X amrap-1 X 3; rest 2:00
C. accumulate 130 seconds in hollow plank

Performance

for 25-30 minutes @ z1

run 800 meters

bear crawl 1 lap

20 butterfly HTF sit-ups

10 ring rows

10 hindu push-ups

8 bridge rotations on wall

OR 

make up previous session from this week

07.09.14

Fitness
A1. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
A2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
B. w/ a running clock:
run 200 meters every 90 seconds X 5

Performance
A. work up to a heavy 3 rep front squat @ 30X0 in 10 minutes
B. work up to a heavy overhead press in 8:00
C1. front lever progression X 4-6 seconds X 3; rest 30 seconds
C2. hollow plank X 35 seconds X 3; rest 90 seconds

07.08.14

Fitness
A. In 10 minutes, work to a heavy deadlift @ 1.1.1--drop all--5 seconds b/t reps
B1. strict toes-to-bar @ 1010 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 14 minutes, build to a heavy 2 rep snatch (6 seconds max b/t reps).
B. for times
row 500 meters
rest 90 seconds on rower
row 500 meters
C. trap 3 raise @ 1121 X 6-8 X 3; rest 60 seconds

07.07.14

Fitness
@ 85-90% MPE
for 5:00
10 burpees (no jump)
20 box step-ups
40 single jump rope reps
rest 3:00
for 5:00
15 wall ball shots @ 20/14
run 200 meters
rest 3:00
row 1,000/800 meters

Performance
A. In 14 minutes, build to a heavy single clean and jerk
B1. run 200 meters X 4; rest 30 seconds
B2. 6-8 ring rows @ X030 X 4; rest 30 seconds
B3. L-sit X 8-10 seconds X 4; rest 30 seconds

Independence Day

TPG will be closed Friday, July 4 through Sunday, July 6.  We will re-open Monday, July 7 at 7am.

Happy 4th of July!

07.03.14

Fitness
4 sets for time
30 box step-ups @ 24/20
20 burpees
10 strict knees-to-elbows
run 200 meters

Performance

3 sets @ 80%--change order each time

run 400 meters

10 strict pull-ups

15 wall ball shots

row 400 meters

10 dive bomber push-ups

40 double unders

rest 3:00 b/t sets

07.02.14

Fitness
A. 5 sets FAST
10 kb swings @ 55/35
row 150 meters
rest 3:45 b/t sets
B1. trap 3 raise @ 1020 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 60 seconds

Performance
A. snatch balance @ X111 X 2 X 4; rest 75 seconds--stay @ 50-55% of snatch
B. snatch X 2 X 4 @ 65%--drop all reps; rest 90 seconds
C. row or AD 15 seconds all out X 4; rest 2:00

07.01.14

Fitness
A. split squat @ 30X0 X 6-8 (each side) X 3; rest 90 seconds
B. one arm overhead press @ X120 X 6-8 X 3; rest 90 seconds
C. accumulate 120 seconds in hollow plank

Performance
A. back squat @ 2111 X 5-6 X 3 @ 65-70% of 1RM; rest 90 seconds
B1. ring dips @ 11X1 X 6-8 X 3; rest 30 seconds
B2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 30 seconds
B3. ring superman X 8-10 seconds X 3; rest 90 seconds