New Year's Schedule

TPG will be closed Thursday, December 31 through Sunday, January 3.

Happy New Year!

12.30.15

Fitness
A.practice forward and backward shoulder rolls for 5 minutes
B. 3, 50 meter accelerations (form focus)
C1.romanian deadlift @ X021 X 3-4 X 3; rest 30 seconds
C2.bar dips X 6-8 X 3 (add weight if over 5); rest 30 seconds
C3.pronated ring rows @ X020 X 5-7 X 3; rest 90 seconds

Performance
A.back squat @ 32X1 X 5-6 X 3; rest 90 seconds-2:00
B1. front lever variation X 6-8 seconds X 4; rest 30 seconds
B2.L/V-sit on P.lettes X 10-12 seconds X 4; rest 90 seconds
C. Z2 as time allows (cyclic) ~ 10:00

New Year's Eve

I will be at the LSU lakes (Stanford pull-up area) on Thursday, December 31 around 10 am to complete my end-of-the-year "special training."  It will include hundreds of repetitions of calisthenics and 8-10 miles of running.  Please join me if you wish!

                                                         

12.29.15

Fitness
AMRAP in 20 minutes
100 meter farmer’s carry @ 55/35 (KB or DB)
5 wall walks
10 knees-to-elbows
15 wall ball shots @ 20/14
row 200 meters

Performance
10:00 @ 80%
row 400 meters (once-buy in)
+
w/time remaining-
10 NJ burpees
14 box step-ups @ 24/20
100 meter sandbag carry @ 60-45
rest 5:00
10:00 @ 85%
run 200 meters
5 GTOH (c&j) @ 95/65
20 double unders
10 hollow rocks

12.28.15

Fitness
A.5 minute block
-duck walk (rest as needed)
*rest in IND or bootstrap stretch
B1.CGBP @ 31X1 X 6-8 X 3; rest 30 seconds
B2.1-7 pull-ups X 3--add weight if over 4; rest 90 seconds
C.run 60 seconds X 4; rest 60 seconds-stay consistent

Performance
A.10 strict MUs in 10 minutes or fewer--go for doubles if possible
B.In 9:00, work to a moderate 3 rep snatch-drop all reps.
C.low hang clean @ ~ 65% X 2 X 5 EMOM
D.row 45 seconds X 5; rest 45 seconds--stay within 10 meters

Holiday Schedule

Christmas Week
TPG will be closed Thursday, December 24 through Sunday, December 27.

New Year's Week
TPG will be closed Thursday, December 31 through Sunday, January 3.

Merry Christmas and Happy New Year!

12.23.15

Fitness
for time
row 800 /700 meters
30 p.lette push-ups
30 DLs @ 115/75(drop all)
30 box step-ups @ 24/20
run 800 meters

Performance

AMRAP in 20 minutes

20 wall ball shots

10 TTB

5 wall walks

row 200 meters

run 200 meters

12.22.15

Fitness
A.perform 8-12 backward shoulder rolls
B.3 50 meter accelerations (form focus);rest as needed
C1.back squat @ 32X1 X 3-4 X 3; rest 30 seconds
C2.passive-to-active L-Hang X 6-8 X 3; rest 30 seconds
C3.ring superman X 10 seconds X 3; rest 90 seconds

Performance
A.deadlift @ X011 (re-set ea rep) X 3-2-2;  rest 2-3:00
B1.weighted shrimp squat X 5 ea side X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 90 seconds
*use  2 KBs or DBs in front rack position to load the shrimp squats.

12.21.15

Fitness
3 sets @ 85%
row 400 meters
15 push-ups
50 jump rope reps
5 pull-ups
10 sprawl kick throughs
10 reverse alt lunges
run 400 meters
rest 4:00 b/t sets

Performance
A.14 strict MUs in 12:00 or fewer
B.3-1 belly to wall HSPU ladder X 3-5 ladders; rest as needed (10 minute time cap)
C1.run 45 seconds @ 85% X 4; rest 15 seconds
C2.bar dips X 5-15 X 4; rest 15 seconds
C3.pull-ups X 5-15 X 4; rest 60 seconds
* goal on dips/pull-ups is no failure and same number each set

Holiday Schedule

Christmas Week
TPG will be closed Thursday, December 24 through Sunday, December 27.

New Year's Week
TPG will be closed Thursday, December 31 through Sunday, January 3.

Merry Christmas!

12.18.15

Fitness
A.21-15-9 reps for time
wall ball shots @ 20/14
NJ burpees
russian swings @ 55/35
B.Z1 for 5-10:00 as time allows

Performance
A.run 800 meters
35 sandbag GTS @ 60/45
row 800 meters
35 burpees
run 800 meters
B.Z1 for 5-10:00

12.17.15

Fitness
A.perform 8-12 forward shoulder rolls
B.bunny hop into ~ 50 meter stride X 4; rest as needed
C1.romanian DL @ X021 X 4-5 X 3; rest 30 seconds
C2.ring push-ups w/supinate @ top X 8-10 X 3; rest 90 seconds
D.OA KB/DB row @ X020 X 6-8 ea X 3; rest 90 seconds

Performance
A.12 strict MUs in 10:00 or fewer.
B.50 meter stride/form run X 4; rest as needed-video if possible
C.5 sets w/a 2:00 running clock--
3-5 belly-to-wall HSPUs
D.10 sets EMOM
odd=5-15 push-ups
even=strict pull-ups X 3-15
*goal is no failure and same number each set

12.16.15

Fitness
3 rounds for time
100 meter sandbag carry @ 60/45
row 400 meters
20 step-ups @ 24/20
run 400 meters
15 hollow rocks

Performance
A.front squat @ 32X1 X 6-8 X 3; rest 90 s-2:00
B1.front lever pulls X 5-7 X 3; rest 40 seconds
B2.supinated ring FLR X 10-20 seconds (f.lean if possible) X 3; rest 90 seconds
C.@ Z2 for 10-15:00 as time allows
AD or run 60 seconds
row 300 meters
50 single jump rope reps
100 meter sandbag carry
10 hollow rocks

12.15.15

Fitness
A.5 minute block-rest as needed
-cossack exploration/hold 20 seconds ea side (rest in seiza)
B1.OHP @ X020 X 6-8 X 3; rest 45 seconds
B2.1-7 ring pull-ups (sup @ top) X 3 (add weight if over 5); rest 90 seconds
C.row 90 seconds for meters X 4; rest 90 seconds-keep sets within 10 meters

Performance
A.12 strict MUs in 10:00 or fewer.
B.snatch + 1 OHSQ w/2 sec pause @ bottom @ ~60% X 5; rest as needed
C.EMOM for 5 sets
-high hang clean @ 60% X 2
C.run 60 seconds @ 85% X 6; rest 60 seconds

12.14.15

Fitness
A.perform 8-12 forward shoulder rolls
B.3-4 50 meter strides (run technique practice)
C1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
C2.strict TTB X 6-8 X 3; rest 30 seconds
C3.L-sit leg raises X 6-10 X 3 (use dip bar); rest 2:00

Performance
A.AMRAP Thrusters in 4:00 @ 50% front squat
rest 10:00
B.AMCAP calories on rower in 4:00
C.Z1 for 5-10:00 as time allows
*no racks allowed for thrusters.

12.11.15

Fitness
A.60 seconds of practice X 3; rest 60 seconds
-IND--seiza--side sit--side sit--seiza--IND
B1.CGBP @ 30X0 X 8-10 X 3; rest 45 seconds
B2.1-4 strict pull-ups (add weight if over 3) X 3; rest 60 seconds
C.run 400 meters X 3; rest 2:00

Performance
A.high hang snatch @ 55-60% X 2 X 4; drop all-rest as needed
B.clean + 2 jerks @ 55-60% X 1 X 5; rest as needed
C1.1-4 strict MUs X 4; rest 0
C2.bunny hop into 50 meter technique run X 4; rest 75 seconds
D.6 sets w/a 2:00 running clock
odd=row 200 meters
even=run 200 meters

12.10.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.Scap push-ups on rings X 6-8 X 3; rest 45 seconds
B3.L-Hang (pronated) X 15-20 seconds X 3; rest 75 seconds

Performance
for time
100 calorie row
80 double unders
60 box step-ups @ 24/20
40 burpees
20 pull-ups
run 400 meters

1507 Objectives

This cycle will last through the beginning of January.  It is an accumulation cycle for both groups.

Fitness

• Build aerobic endurance through cyclic and mixed modal pieces.  
• Develop structural strength through high volume and increased time under tension. 
• Use time block time management strategies while practicing run technique work, basic tumbling and ukemi (breakfalls).  The tumbling is used to increase kinesthetic awareness (ability to know where you are in space) while the breakfall practice facilitates the likelihood of better outcomes when you fall.

Performance

• Build aerobic endurance and deepen the aerobic base in cyclic and mixed modal pieces. We will sharpen in January/February.
• Increase upper body strength and resiliency with a focus on SASS (straight arm scapular strength) and BASS (bent arm scapular strength).  Pieces will focus on the development of the strict muscle-up,  front lever and planche. 
• Develop upper body gymnastics muscular endurance.
• Develop lower body positional strength and functional hypertrophy (incidentally, of course) to facilitate more lower body muscular "horsepower" in future cycles.  High volume/time under tension techniques will be used.
• Refine running technique. 

Both groups will explore some loaded progressive stretching techniques.

12.09.15

Fitness
A.10:00 @ 85%
2 wall walks
10 ring rows
30 jump rope reps
100 meter sandbag carry
rest 5:00
B.10:00 @ 85%
row 750 (buy in--only once)
+
10 reverse lunges
AMRAP-1 strict pull-ups OR 5 ring pulls
10 NJ burpees

Performance
A.deadlift @ X021 (re-set ea rep) X 3 X  3; rest 2-3:00
B1.split squat @ 20X0 X 6-8 ea X 3; rest 45 seconds
B2.hollow plank X 20-30 seconds X 3; rest 90 seconds

12.08.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.romanian DL @ X021 X 5-7 X 3; rest 45 seconds
B2.bar dips X 5-7 X 3 (add weight if over 7); rest 45 seconds
B3. pull-ups X 1.1.1.1 X 3; rest 90 seconds-add weight if possible

Performance
A.10 strict MUs in 9:00 or fewer
B1.belly-to-wall HSPU X 3-5 X 4; rest 0 seconds
B2.barefoot wall leg pull hop X 10 each X 4; rest 60 seconds
C1.run 45 seconds @ 85% X 4; rest 0
C2.P.lette push-ups X AMRAP-2 X 4; rest 30 seconds
C3.strict pull-ups X ½ max reps X 4; rest 60 seconds

12.07.15

Fitness
for time
row 250 meters
20 russian swings @ 55/35
run 200 meters
20 p.lette push-ups
row 250 meters
100 jump rope reps
run 200 meters
20 wall ball shots @ 20/14
row 250 meters

Performance
A.back squat @ 32X1 X 6-8 X 3; rest 90 seconds
B1.F.lever variation X 6-8 seconds X 3; rest 30 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 0 seconds
B3.plow X 15 seconds X 3; rest 75 seconds
C.@ Z2 for 10-15:00 as time allows
row 400 meters
100 meter suitcase carry @ 55/35
AD or run 60 seconds

12.04.15

Fitness
6:00 block
A1.1-3 F. rolls
A2.barefoot wall leg pull hop X 10 each
B1.romanian DL @ X021 X 6-8 X 3; rest 45 seconds
B2.P.lette push-ups w/Feet on 20in box X AMRAP-2 X 3; rest 60 seconds
C.pull-ups X 1.1.1 X 3; rest 90 seconds-add weight if possible

Performance
2 sets @ 85%
Row 400 meters
20 push-ups
10/5 strict pull-ups
40 squats
20 push-ups
10/5 strict pull-ups
10 sandbag get-ups @ 60/45
Run 400 meters
Rest 5:00 b/t sets

12.03.15

Fitness
AMRAP in 20:00
run 200 meters
15 thrusters @ 45/35
10 GTS w/sandbags @ 60/45
row 200 meters

Performance
A.barefoot wall run X 20 seconds X 3; rest as needed
B.run 30 seconds X 6; walk 30 seconds
C.In 10:00, accumulate up to 9 strict MUs
D.5 sets EMOM
Snatch @ 55%
E.5 sets EMOM
Hang C&J @ 55%

12.02.15

Fitness
A.w/a running 2:00 clock for 8 sets--
odd=DB KB/DB press @ X220 X 6-8
even=1-5 strict pull-ups (add weight if over 5)
B.row 3:00 for meters X 3; rest 2:00-stay within 15 meters

Performance
A.deadlift @ X021 (re-set ea rep) X 5 X  3; rest 2-3:00
B1.split squat @ 20X0 X 8-10 ea X 3; rest 45 seconds
B2.ring side plank X 15 seconds each X 3; rest 90 seconds

12.01.15

Fitness
6:00 Block
A1.1-3 forward rolls
A2.barefoot wall hop to run in place 20 seconds
B1.front squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 45 seconds
B3.strict TTB X 5-6 X 3; rest 90 seconds

Performance
A1.1-3 strict MUs X 3; rest 75 seconds
A2.belly-to-wall HSPU X 3-6 X 3; rest 75 seconds
B.EMOM for 6 sets
Odd=10-20 push-ups
Even=3-10 strict pull-ups
C.barefoot wall run X 20 seconds X 3; rest as needed
D.run 30 seconds @ 85% X 6; walk 30 seconds

11.30.15

Fitness
2 sets @ 85%
row 200 meters
20 push-ups
20 russian swings @ 55/35
10 strict pull-ups
run 200 meters
100 meter waiter’s carry (switch ½ way)
20 box step-ups @ 24/20
15 hollow rocks
run 200 meters
rest 5:00 b/t sets

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters

Thanksgiving Schedule

TPG will be closed Thursday, November 26 through Sunday, November 29.  The last session of the day on Wednesday, November 25 begins at 6pm (the 7pm is canceled).

Happy Thanksgiving!

11.25.15

Fitness
AMRAP in 30 Minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.cuban rotations @ 4020 X 5 X 2; rest as needed

11.24.15

Fitness
A1. strict TTB X 6-10 X 4; rest 30 seconds
A2.4 Turkish Get-ups (alternating) X 4; rest 30 seconds
A3.10-15 hollow rocks X 4; rest 90 seconds
B.side plank X 30 seconds ea X 2; rest as needed

Performance
DOTS make-up day or…

A.EMOM for 5 sets
2 high hang power cleans @ ~ 60%
B1.P.lette L-sit X 10 seconds X 4; rest 30 seconds
B2.hanging leg circles X 4-6 (alt) X 4; rest 30 seconds
B3.6-10 low gait PVC pass throughs X 4; rest 90 seconds
C.Z1 as time allows (cyclic)

11.23.15

Fitness
A1.back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2.strict pull-ups X 8-10 X 3; rest 90 seconds--add weight if over 10 reps
B.run 200 meters @ 85% X 4; rest 60 seconds
C.D-bell ext rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B1.weighted bar dips @ 30X0 X 5-6 X 3; rest 30 seconds
B2.pronated ring rows @ X030 X 5-6 X 3; rest 90 seconds
*compare to 05.26.15
**rest 5-10 minutes actively between ‘A’ and ‘B1’

Thanksgiving Schedule

TPG will be closed Thursday, November 26 through Sunday, November 29.  The last session of the day on Wednesday, November 25 begins at 6pm (the 7pm is canceled).

Happy Thanksgiving!

11.20.15

Fitness
for time
30 cals on AB
30 burpees
30 cals on rower
30 walking lunge steps
30 knees-to-elbows
200 meter sandbag carry @ 65/45
B.DB external rotations @ 3020 X 5ea X 2; rest as needed

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
B.10 russian swings (mod/heavy) X 5; rest as needed
C.1 T-get-up ea side (alt) X 5; rest as needed
D.25/20 strict TTB; rest as needed
C.DB external rotation @ 3020 X 5 ea X 2; rest as needed

11.19.15

Fitness
A1.deadlift @ X020 X 10 X 3; rest 30 seconds-reset ea rep
A2.OA KB/DB OH press @ X020 X 6-8 ea X 3; rest 0
A3.foot on rig X 20 seconds ea X 3; rest 60 seconds
B.run 100 meters X 5; rest 30 seconds--keep times within 1 second (no a sprint)

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C.work to a 1RM close grip bench press @ 20X0
D. 2 sets @ Z1
AD 60 seconds
run 2:00
row 2:00
15 hollow rocks

11.18.15

Fitness
A.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set.
B.3 sets @ 85%
row 250 meters
15 wall ball shots @ 20/14
10/5 pull-ups
100 meter sandbag carry @ 60/45
rest 90 seconds b/t sets

Performance
A.for 20:00 w/20-30 seconds b/t movements
-20 double unders
-5 TTB
-run 200 meters
-5 STOH @ 95/55
-row or AD 30 seconds
B.cuban rotations @ 4020 X 5 X 2; rest as needed

11.17.15

Fitness
A1.split squat @ 30X0 X 6-8 ea X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 10 X 3; rest o seconds
A3.lunge with rotations X 5 ea X 3; rest 75 seconds
B.accumulate 75 seconds in hollow plank; rest as needed

Performance
A.15-12-9 reps for time
power clean @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power clean @ 115/70
burpees
B.Z1 of choice for 5:00-8:00
*compare to 05.18.15

11.16.15

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75 points

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.@ Z1 for 12:00-15:00
run 90 seconds
row 90 seconds

11.13.15

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 051515
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.run 200 meters @ 85% X 4; rest 60 seconds

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 05.15.15
B.AMRAP bar dips in one set
C.row 60 seconds X 5; rest 30 seconds--keep within 10 meters

11.12.15

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 051415
D.10-15 hollow rocks X 3; rest as needed

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time
C.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*compare to 051414

11.11.15

Fitness
A.for 20 minutes @ 70%
run or row 400 meters
100 meter suitcase carry @ 55/35
10 hindu push-ups
25 jump rope reps
B.DB external rotation @ 3020 X 5ea X 2; rest as needed

Performance
3 sets @ 85%
row 400 meters
20 box step-ups @ 24/20
AD 60 seconds
100 meter sandbag carry @ 60/45
run 200 meters
rest 3:00 b/t sets

11.10.15

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 051215

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 rep overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
E.floor German hang X 20 seconds X 2; rest as needed
*compare to 051214

11.09.15

Fitness
A.standing broad jump--best of 3 attempts (inches)
B. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
C. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 051115
C.Z1 of choice for 5-10:00

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP p.clean in 8:00 @ 90% of ‘a’
C. row/ run/AD @ Z1 for 10:00
*compare to 051114

DOTS!!!

It is once again time for our semiannual testing cycle!  I learned the term 'semiannual' from furniture commercials.  It has served me well ever since.

We call these tests DOTS (Diagnostic Opportunities to Shine) for those who have a bit of test anxiety.  DOTS sound much more cute.

Here are the links to the Google spreadsheets that have been created for you to record your results:

Fitness
https://docs.google.com/spreadsheets/d/17O-2UdzWmvfN_qkP7B_zeq3vCbYq07s6U497qcCqjhQ/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1Pjz90CxWBzFbyJSoWXnsOfa7TweGfgSZvH2EXMYaeN8/edit?usp=sharing

The purpose of regular assessment is twofold.  First, it allows the student to observe and document his/her progress.  Second, assessment helps guide us in developing programs that address the specific needs of our training groups. Without regular assessment, training simply becomes a random hodgepodge of variety for variety's sake.

Through the course of the next 2-3 weeks, we will provide what we consider to be a thorough test of fitness.  Maximum force production, rate of force production, lactic repeatability, aerobic power and aerobic endurance are but a few of the attributes we will evaluate.  While there will be some changes, many of the tests will be the same as the cycle held in May.

As always, it is our aim to design assessments that are both appropriate and revealing.  The ability to accurately assess and prescribe appropriate, focused training is the reason we do not subscribe to a "one size fits all" programming model.

Thank you in advance for participating and enabling us to enhance the education and training we offer!

11.06.15

Fitness
A.work up to a heavy 1 rep deadlift.  Compare to 0928.
B.OH press @ X020 X 3 X 4; rest 90 seconds
C.run 20 seconds fast X 10; walk 60 seconds

Performance
A1.front squat @ 20X0 X 5 X 2; rest 30 seconds
A2.barbell bent over row @ X020 X 5-6 X 3; rest as needed
B.for time
Row 1,000 meters
50 wall ball shots
30 DLs @ 135/95
50 box step-ups @ 24/20
50 double unders
C.cuban rotations @ 4020 X 5 X 2; rest as needed

11.05.15

Fitness
A.for time
row 1,000/900 meters
35 wall ball shots @ 20/14
25 bar dips
15 strict pull-ups
row 250/200 meters
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.snatch X 2 X 4; rest as needed
B.high hang clean and jerk @ 65% or less X 1 X 5; rest as needed
C.front squat @ 20X0 X 1 X 6; rest as needed
D.run 400 meters X 3; rest run time

11.04.15

Fitness
A.5 sets @ 85%
run 200 meters
15 russian swings @ 55/35
12 burpees
rest 2:00 b/t sets
B1.floor German hang X 15 seconds X 2; rest as needed
B2.DB external rotations @ 3020 X 6ea X 2; rest as needed

Performance
A.5 sets @ 60 seconds on/60 seconds off
-row (meters)
-burpees
-5/3 TTB + 10 lunges
-run (meters)
-5 power snatches @ 75/45 + 10 push-ups
B.DB external rotation @ 3020 X 5 ea X 2; rest as needed

11.03.15

Fitness
A.In 10:00, work to a heavy 5 rep front squat.
B1.weighted pull-up X 3 X 5; rest 30 seconds
B2.12-15 hollow rocks X 5; rest 90 seconds
C.Z1 of choice for 5-10:00

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.”Fran”
21-15-9 reps for time of
Thrusters @ 95/65#
Pull-ups
C.Z1 of choice for 5-10:00

11.02.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

*compare tester time to 09.29.15

Performance
A.clean X 2 X 4; rest as needed
B.hang snatch @ 65% or less X 1 X 5; rest as needed
C.run 20 seconds fast X 10; walk 60 seconds

10.30.15

Fitness
A.for time
200 meter sandbag carry
10 pull-ups
40 push-ups
800 meter run
40 Goblet squats @ 55/35
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

Performance
A.for time
200 meter sandbag carry
25 pull-ups
25 P.lette push-ups
800 meter run
25 thrusters @ 95/55
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

10.29.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.CGBP @ 20X0 X 5-6 X 3; rest 90 seconds
C.run 20 seconds fast X 8; walk 60 seconds

Performance
A.clean and jerk X 3 X 3; rest as needed-drop all
B.low hang snatch X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 5-3-2; rest as needed
D.run 20 seconds fast X 8; walk 60 seconds

10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU

10.27.15

Fitness
A1.back squat @ 20X0 X 3 X 4; rest 30 seconds
A2.OA KB/DB row @ X020 X 5 ea X 4; rest 0 seconds
A3.lunge with rotation X 5 ea X 4; rest 60 seconds
B.EMOM for 10 sets
odd=10 second L-sit
even=15 second hollow plank

Performance
A.snatch X 3 X 3; rest as needed-drop all
B.low hang clean X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 10 X 1
D.AMRAP w/60 seconds rest b/t movements
-cals on AB in 2:00
-GTOH @ 95/65 in 2:00
-cals on rower in 2:00
-burpees over the bar in 2:00
*total score is total number of reps/cals.
** GTOH is any accepted clean and jerk variation

10.26.15

Fitness
A.OA KB swing X 60; rest as needed-perform in sets of 10 and alternate every 10 reps.  This will be 30 each side)
B.4 sets @ 85%
row or AD 30 seconds
16 push-ups
14 walking lunge steps
9 ring rows
50 jump rope reps
rest 2:00 b/t sets--shooting for same time each set

Performance
A.4 sets @ 60 seconds on/60 seconds off @ 85-90%
-box jumps or step-ups @ 24/20
- alt 3 pull-ups/5 push-ups
-wall ball shots
-double unders
-row (meters)
B.cuban rotations @ 4020 X 5 X 2; rest as needed

10.23.15

Fitness
A1.romanian DL @ X020 (TNG) X 10 X 3; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
row 600/500
15 hindu push-ups
12 hollow rocks
9 pull-ups
rest 2:00 b/t sets

Performance

A.snatch @ 60-65% X 1 X 5; rest as needed

B.hang clean and jerk @ 60% X 1 X 5; rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 1 mile @ 80%

10.22.15

Fitness
A1.front squat @ 20X0 X 10 X 3; rest 0
A2.pigeon X 15 seconds ea X 3; rest 60 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 30 seconds
B2.P.lette L-sit X 10 seconds X 3; rest 60 seconds

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.3 sets @ 85%
row 400 meters
25 push-ups
35 double unders
15/10 strict pull-ups
200 meter sandbag carry @ 60/45
rest 2:00 b/t sets

10.21.15

Fitness
A.AMRAP in 20:00
run 200 meters
10 wall ball shots @ 20/14
10 strict TTB
10 p.lette push-ups
B.cuban rotations @ 2020 X 8 X 2; rest as needed

Performance
A.”Elizabeth”
21-15-9 reps for time
-power clean @ 135#/95#
-ring dips
B.cuban rotations @ 2020 X 8 X 2; rest as needed

10.20.15

Fitness
A.10 T-Get-ups ea side (alternating); rest as needed
B.run 15 seconds X 8; walk 60 seconds
C.accumulate 60 seconds in hollow plank

Performance

A.In 8 minutes(from an empty bar), work to a heavy 1 rep jerk.

B.snatch pull @ 100% of snatch X 3 X 3 (drop all); rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 15 seconds fast X 8; walk 60 seconds

10.19.15

Fitness
A.15-12-9-6 reps for time

-bar dips
-pull-ups

*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end.  4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed

10.16.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.DB or KB OHP @ X020 X 3 X 4; rest 90 seconds
B.run 15 seconds fast X 12; walk 60 seconds

Performance
A.power clean and jerk X 1 X 5; rest as needed-add weight each set
B.snatch high pull (moderate) X 3 X 3; rest 60 seconds
C.front squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 12; walk 60 seconds

10.15.15

Fitness
A.for time
25 CGBPs @ .75/.5 BW
20 pull-ups
100 jump rope reps
1,000/900 meter row
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.AMRAP in 12:00
50 wall ball shots @ 20/14
50 double unders
3 muscle ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed

*No MU =
3 sets ea round
3 pull-ups
3 dips (ring/bar)

10.14.15

Fitness
A.heavy russian swings X 10-15 X 5; rest 60 seconds
B.4 sets @ 85%
15 wall ball shots @ 20/14
9 burpees
Run 200 meters
Rest 2:00 b/t sets
C.accumulate 60 seconds in ring FLR

Performance
A.snatch X 1 X 5; rest as needed--add weight each set
B.AMRAP in 6:00
GTOH @ 60% of clean and jerk
*Any accepted GTOH (c&j variation) is fine.
C.Z1 of choice for 10:00

10.13.15

Fitness
A1.front squat @ 20X0 X 3 X 4; rest 0
A2.pec pulses X 15 ea X 4; rest 90 seconds
B1.weighted pull-up ladder X 1-2-3 X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 75 seconds

Performance
A.back squat @ 20X0 X 5-3-2; rest as needed
B.6:00 @ 85%
10 box jumps @ 24/20
10 push-ups
5 TTB
Rest 3:00
5:00 @ 85%
15 thrusters @ 75/45
20 cal row
Rest 2:00
3:00 @ 85%
4 power cleans @ 95/65
4 burpees over the bar

10.12.15

Fitness
A.AMRAP in 2:00
Push-ups
Rest 60 seconds
AMRAP in 2:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 2:00
Row (cals)
Rest 60 seconds
AMRAP in 1:00
Push-ups
Rest 60 seconds
AMRAP in 1:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 1:00
Row (cals)
*Score is total reps/cals.
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.4 rounds for time
15 russian swings @ 55/35
12 pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 5 X 2; rest as needed

10.09.15

Fitness
A1.back squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 3 X 3; rest 0
A3.thoracic bridge X 10 seconds ea X 3; rest 90 seconds
B.EMOM for 8 sets
odd=3-5 pike or handstand push-ups
even=5-7 ring rows
C.cuban rotations @ 2020 X 8 X 2; rest as needed
*Add weight to pull-ups to keep within rep range if necessary.

Performance
5:00 @ 85%
6 pull-ups
6 STOH @ 65/35
run 100 meters
rest 3:00
5:00 @ 85%
5 DLs @ 95/65
5 bar dips
10 box jumps @ 24/20
rest 3:00
for completion @ 85%
row 500 meters
12 wall ball shots@ 20/14
50 double unders
12 wall ball shots
30 double unders
12 wall ball shots
20 double unders

10.08.15

Fitness
A.for time
50 cal row
150 jump rope reps
30 walking lunge steps
100 meter sandbag run @ 60/45
25 Hindu push-ups
15 pull-ups
run 400 meters
B.5:00 Z1 of choice

Performance
A.back squat @ 20X0 X 10 X 1 (light and easy)
B.for time
row 500 meters
30  burpees
30 TTB
row 500 meters
C.Z1 of choice for 10:00
D.cuban rotations @ 2020 X 5 X 2; rest as needed

10.07.15

Fitness
A1.deadlift @ X020 X 5 X 3; rest 30 seconds
A2.ring dips X 5-6 X 3; rest 0
A3.rib pull X 5ea X 3; rest 90 seconds
B.run 15 seconds fast X 10; walk 60 seconds
*add weight to dips to stay in rep range if necessary

Performance

A.clean and jerk X 2 X 4(drop all); rest as needed

B.high hang snatch X 3 X 3-light and fast; rest as needed-drop or not

C.back squat @ 20X0 X 1 X 6; add weight each set

D.run 400 meters @ 85% X 3; rest run time

10.06.15

Fitness
A.21-15-9 for time
-goblet squats @ 55/35
-P.lette push-ups
B.Z1 of choice for 10:00
C.D-bell external rotations @ 3020 X 10 ea X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.for time
5 rope climbs
20 OH presses @ 95/65
20 strict pull-ups
15 strict HSPUs
15 CTB pull-ups (kip ok)
*must take barbell from floor
B.OA KB/DB row @ X020 X 5-7 ea X 2; rest as needed

10.05.15

Fitness
A1.romanian deadlift @ X020 X 10 X 3; rest 0 seconds
A2.bad stretch X 10 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
10 pull-ups
20 box step-ups @ 24/20
row 90 seconds
rest 2:00 b/t sets
C.accumulate 60 seconds in hollow plank

Performance
A.snatch X 2 X 4; drop all-rest as needed
B.high hang clean X 3 X 3-light and fast; rest as needed
C.back squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 10; walk 60 seconds
E.cuban rotations @ 2020 X 10 X 2; rest as needed

10.02.15

Fitness
A.3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
10 pull-ups
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed-do not strain
B.archer ring row @ X020 X 6-8 (alt) X 3; rest 75 seconds
C.for time
row 400 meters
15 GTOH (snatch) @ 60%
15 over the bar burpees
9 GTOH @ 70%
9 over the bar burpees
6 GTOH @ 75%
6 over the bar burpees
D.cuban rotations @ 2020 X 8-6-4; rest as needed

10.01.15

Fitness
A.heavy russian swing X 10-15 X 5; rest 60 seconds
B.row 3:00 @ 85-90% X 3; rest 2:00
C.side plank X 20 seconds ea side X 3; rest as needed

Performance
A.snatch X 3 X 3 (drop all); rest as needed
B.hang clean and jerk X 3 X 3 (drop all); rest as needed
C.back squat @ 20X0 X 5-3-2; rest as needed
D.run 15 seconds @ 90% X 8; walk ~ 60 seconds

09.30.15

Fitness
A1.front squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 5 X 3; rest 0 seconds
A3.lunge rotations X 5 ea X 3; rest 90 seconds
B.1-5 ladder for 10:00
p.lette push-up
ring row

*Use extra weight for pull-ups to stay within rep range if necessary.

Performance
A.6:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
24 double unders
rest 3:00
6:00 @ 85%
6 STOH @ 75/45
9/4 pull-ups
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 russian swings @ 55/35
15 push-ups
100 meter sandbag carry @ 60/45

09.29.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; rest as needed

09.28.15

Fitness
A.work up to a heavy 1 rep deadlift
B1.OA KB or DB press @ X020 X 5 X 3; rest 0
B2.bad stretch X 15 seconds X 3; rest 60 seconds
C.run 15 seconds fast X 8; rest/walk 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A.clean and jerk X 3 X 3 (drop all);rest as needed-do not miss
B.hang snatch X 3 X 3 (drop all); rest as needed-do not miss
C.back squat @ 20X0 X 5 X 2; rest as needed-don’t strain
D.row 500/400 meters X 4; rest 2:00

1506 Objectives

Cycle 1506 Objectives

Fitness
-Increase overall force production in the hinge movement by using twice per week, varied exposure to the movement.  We will test and re-test this.
-Increase mixed modal aerobic capacity. We will test and re-test this.  Speed endurance work and more frequent aerobic power testers/high end MAP work will be used to address this aim.
-Increase body awareness, fluidity and well being through daily crawling practice.

Performance
-Increase overall squat force production as well as personal awareness of recovery with high frequency squat practice.
-Increase body awareness, fluidity and well being through daily crawling practice.
-Increase strength-speed with moderate frequency/moderate-to-high intensity olympic lifting practice.
-Increase speed/endurance and VO2 max with specific intervals addressing these qualities.

09.25.15

Fitness
A.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
B.DB external rotations @ 3020 X 6ea X 2;rest as needed
*compare to 08.06.15

Performance
A.hang clean and jerk @ 50% X 2 X 4-drop all; rest as needed
B.for time
15 clean & jerks @ 60%
run 200 meters
12 clean and jerks @ 60%
run 200 meters
9 clean and jerks @ 60%
run 200 meters

C&J is GTOH (any accepted clean and STOH is fine)
**Max weight on tester is 135# for men and 95# for women.  If your 60% is greater than this, it is your lucky day!

09.24.15

Fitness
A1.5 vertical rebound jumps X 4; rest as needed
A2.crab walk X 1 length X 4; rest as needed
B1.split squat @ 30X0 X 5 ea leg X 3; rest 30 seconds
B2.row 250 meters @ 85% X 3; rest 60 seconds

Performance
A.snatch @ 62% X 2 X 4; rest as needed-drop all
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed
*compare tester  to 08.11.15

09.23.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.side plank X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed
*compare to 08.04.15

Performance
A1.F roll + vert jump and B. roll + jump X 4; rest 30 seconds
A2.back squat @ 32X1 X 5 X 4; rest 30 seconds
A3.tuck front lever X 5-6 seconds X 4; rest 60 seconds
B.for 10:00 @ Z1
row 300 meters
100 meter farmer’s carry
3-4 HS kick-ups
bear crawl 1 lap

09.22.15

Fitness
A1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
A2.bar dips @ 30X0 X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B1.100 meter farmer’s carry (heavy) X 2; rest as needed
B2.hollow plank X 40 seconds X 2; rest as needed
C.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.run 1.5 miles for time--record time
B.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups
C.Cuban Rotations @ 2020 X 5 X 2; rest as needed
*compare run to 08.10.15

09.21.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B.AMRAP of strict pull-ups (best of 3 sets); rest as needed
C.work up to a heavy 3 rep back squat @ 20X0
D.row 400 meters X 3; rest row time
*compare to 08.05.15

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice X 5 sets--record longest HS hold
C.broad jump X 1 X 5 (record best jump); rest as needed
D1.weighted pull-ups X 5 X 4; rest 30 seconds
D2.~100 meter run w/2 step side shuffle embedded randomly X 4; rest as needed (go from fence to street)

09.18.15

Fitness
A.12 max vertical jumps (w/step in) rest as needed
B1.bulgarian DL @ 1121 X 6-8 X 3; rest 0
B2.seated internal rotations X 10 (alt) X 3; rest 75 seconds
C1.OH press @ X120 X 5-7 X 3; rest 0
C2.duck walk 1 length X 3; rest 0
C3.100 meter suitcase carry (switch 1/2 way) X 3; rest 90 seconds

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
B.duck/jump reaction w/partner for ~ 3-5 minutes (switch every 10)
C1.hang snatch @ ~55% X 2 X 4; rest 45 seconds
C2.ice cream makers X 5-6 X 4; rest 60 seconds
D1.ring superman X 10 seconds X 3; rest as needed
D2.cuban rotations @ 2020 X 10 X 3; rest as needed

09.17.15

Fitness
A.21-18-15-12 reps/cals for time
Row (cals)
Russian swings 55/35
B.side plank X 20 seconds ea X 3; rest as needed
C.cuban rotation @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
C.Freestyle tumbling practice 5:00
D.6:00 @ 85%
5/3 strict pull-ups
100 meter run
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
10 hindu push-ups
50 rope skips
10 alt cossack squats
rest 3:00
@ 85%
row 750/600
run 600

09.16.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.6:00 @ 85%
Row 300 meters
10 NJ burpees
20 box step-ups @ 24/20
Rest 3:00
6:00 @ 85%
Run 200 meters
5 pull-ups
12 walking lunge steps
Rest 3:00
6:00 @ 85%
5 hindu push-ups
10 wall ball shots
5 ring rows
25 jump rope reps

Performance

A.wall line drill X 15-20 seconds X 2; rest as needed

B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed

B2.sideways tuck jump X 6 alt X 3; rest as needed

C1.shrimp squat X 6 ea X 3; rest 30 seconds

C2.L-to-TTB X 5-6 X 3; rest 0

C3.seated leg internal rotation X 10 alt X 3; rest 60 seconds

C.run 2:00 @ 85% X 4; rest 60 seconds

09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed

09.14.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.1-3 ladder (ea side)
Turkish get-up ea side
D.5-1 ladder
OA KB press (each)
Strict pull-ups
E.ring superman X 10 seconds X 3; rest as needed
F.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B2.Forward rolls X 3 X 3; rest as needed
C1.single leg DL X 5 ea X 3; rest 30 seconds
C2.OA KB press @ X020 X 6-8 ea X 3; rest 0
C3.spinal twist X 5ea x 3; rest 75 seconds
D.~100 meter run w/5 step side shuffle embedded X 5; rest as needed(go from fence to street)

09.11.15

Fitness
A1.3 broad jumps X 4; rest as needed
A2.6 steps of lizard crawl X 4; rest as needed
B1.weighted pull-ups (supinated) X 6-8 X 3; rest 30 seconds
B2.front squat @ 22X1 X 6-8 X 3; rest 0 seconds
B3.lunge with rotation X 5ea X 3; rest 60 seconds
C.DB ext rotation @ 2020 X 8 ea X 2; rest as needed

Performance
A.for time
row 1,000/900 meters
30 alt pistols
20 hang power snatches @ 50% of snatch
50 push-ups
20/12 strict pull-ups
run 1,000 meters
B.DB ext rotations @ 2020 X 10 ea X 2; rest as needed

09.10.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.100 meter form run X 2; rest as needed
C1.2 T-Get-ups ea side X 3; rest 15 seconds
C2.hollow plank X 20 seconds X 3; rest 60 seconds
D.15-12-9 reps for time
russian swings (heavy)
bar dips
*200 meter run after each set of dips

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.vert jump w/wall touch X 3 X 4; rest as needed
B2.clean pulls @ 105% of clean X 2 X 4; rest as needed-drop all
C1.single leg DL @ 1121 X 3 ea X 3; rest 30 seconds
C2.archer ring push-ups X 4-6 alt X 3; rest 0 seconds
C3.supported straddle X 30 seconds X 3; rest 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

09.09.15

Fitness
A1.10 rebound vertical jumps x 3; rest as needed
A2.cossack squat X 6 alternating (slow) X 3; rest as needed
B1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
B2.ring push-ups w/RTO @ 20X0 X 8-10 X 3; rest 0 seconds
B3.bad stretch X 10 seconds ea X 3; rest 60 seconds
C.barbell OH walk X 100 meters X 3; rest as needed (b/t 35-65#) in clean grip width OH position

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.forward shoulder roll to backward shoulder roll to forward breakfall  X 1 ea side X 3; rest as needed
B.8:00 @ 85%
15 NJ burpees
12 box step-ups @ 24/20
25 double unders
10 pull-ups
100 meter run
rest 4:00
8:00 @ 85%
15 wall ball shots
12 russian swings @ 55/35
9 hindu push-ups
6 TTB
rest 4:00
row 3:00 @ 85% (meters)

09.08.15

Fitness
A.4 rounds for time
run 400 meters
15 Goblet squats @ 55/35
10 pull-ups
B.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.3 single leg hor jumps (rebound) ea side X 3; rest 30 seconds
B2.6-7 ice cream makers X 3; rest 0 seconds
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C1.run 3:00 @ 85% X 3; rest 60 seconds
C2.back squats @ 22X1 X 5-6 X 3; rest 90 seconds
D.10 single leg calf raises ea side X 2
E.30 reverse calf raises

Labor Day Schedule

TPG will be closed Saturday, September 5 through Monday, September 7.  We will re-open Tuesday, September 8 at 7 am.

09.04.15

Fitness
A1.vertical jump to wall touch X 3 X 3; rest as needed
A2.seated side leg switch X 4-6 alt X 3; rest as needed
B1.romanian DL @ 1120 X 5-6 X 3; rest 30 seconds
B2.pike push-ups X 6-10 X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.heavy suitcase carry X 100 meters X 3; rest as needed--switch ½ way

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.3-4 backwards shoulder rolls X 3; rest as needed
B.10:00 @ 85%
run 200 meters
10 wall ball shots @ 20/14
10 pull-ups
100 meter sandbag carry
rest 4:00
6:00 @ 85%
5 STOH @ 75/45
12 box step-ups @ 24/20
5 TTB
12 russian swings @ 55/35
rest 3:00
row 800/700 @ 85%

09.03.15

Fitness
A.for time
row 800/700
50 box step-ups @ 24/20
40 NPUNJ burpees
30 thrusters @ 45/25
20 cal row
B.DB external rotations @ 3020 X 6-8 ea X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.sideways tuck jump X 4 alt X 3; rest as needed
B1.tuck front lever X 6-8 seconds X 3; rest 20 seconds
B2.front squats @ 32X1 X 5-6 X 3; rest 0
B3.lunge w/rotation X 5 ea X 3; rest 60 seconds
C.run 2 minutes X 3; rest 2:00
D.30 calf raises + 30 reverse calf raises

09.02.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.8:00 @ 85%
10 russian swings @ 55/35
10 hindu push-ups
run 200 meters
rest 4:00
8:00 @ 85%
row 200 meters
25 jump rope reps
10 walking lunge steps
5 pull-ups
10 hollow rocks
rest 4:00
run 400 meters @ 85%

Performance
A.hang clean @ 60-65% X 1 X 8; rest as needed
B.15-12-9 reps
for time
Curtis Ps @ 95/65
Over the bar burpees
C.cuban rotations @ 2020 X 10 X 3; rest as needed

09.01.15

Fitness
A1.3 broad jumps X 3; rest as needed
A2.duck walk 1 length X 3; rest as needed
B1.barbell bent over row @ X020 X 8-10 X 3; rest 30 seconds
B2.shrimp squat X 4-6 ea side X 3; rest 0
B3.pec pulses X 10 ea X 3; rest 60 seconds
C.cuban rotations @ 2020 X 5 X 3; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.forward breakfall X 2 X 5; rest as needed
B2. 20 meter shuttle X 2 laps X 5; rest as needed
C1.belly-to-wall HSPU X 4-6 X 3; rest 30 seconds
C2. EROM DL @ X120 X 4-5 X 3; rest 0
C3.plow X 15-20 seconds X 3; rest 60 seconds

08.31.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.1-5 ladder
-T-get-up (total, not ea side)
-weighted pull-ups
C.for time
50 P.lette push-ups
50 cal row

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B.5 rebound tuck jumps X 4; rest as needed
C.snatch @ 65% X 1 X 10; rest as needed
D1.L-sit on P.lettes X 10 seconds X 3; rest 30 seconds
D2.1-3 strict/minimal kip MUs w/10 second negative X 3; rest 0
D3.supported straddle X 35 seconds X 3; rest 60 seconds
E.cuban rotations @ 2020 X 5 X 3; rest as needed

Labor Day Schedule

TPG will be closed Saturday, September 5 through Monday, September 7.  We will re-open Tuesday, September 8 at 7 am.

08.28.15

Fitness
A1.single leg broad jump X 1 ea X 3; rest as needed
A2.bear crawl X 1 lap X 3; rest as needed
B1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
B2.OA DB/Kb row @ X020 X 8-10 ea X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance

A1.hollow plank X 10 seconds X 3; rest 0

A2.wall line drill X 15-20 seconds X 3; rest as needed

B. 5 kick ups to HS

C1.F. shoulder roll to side breakfall X 1 ea X 5; rest as needed

C2.20 meter lateral shuffle X 4 (alt) X 5; rest as needed

D1.OA push-up X 3-5 ea X 3; rest 20 seconds

D2.EROM DL @ X120 X 5-6 X 3; rest 0 seconds

D3.supported straddle X 30 seconds X 3; rest 60 seconds

*feet on 35# plate for EROM DL

08.27.15

Fitness
A1.barefoot bunny hop drill X 1 length X 3; rest as needed
A2.jump rope run X 50 meters X 3; rest as needed
B.5 T-get-ups ea side
C.for time
21-15-9 reps for time
P.lette push-ups
L-pull-ups
D.cuban rotations @ 4020 X 10 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
B.5 kick ups to HS
C.clean and jerk @ ~ 65% X 6; rest as needed
D1.2-3 strict/minimal kip MUS X 3; rest 20 seconds
D2.supinated FLR (forward focus) X 10 seconds X 3; rest 0
D3.20 elevated hamstring pulses ea X 3; rest 60 seconds
E.ring side plank X 15 seconds ea X 2; rest as needed
F.cuban rotations @ 2020 X 8 X 3; rest as needed

08.26.15

Fitness
A1.8 rebound jumps X 3; rest 15 seconds
A2.alt sideways ape X 6 X 3; rest as needed
B1.clean grip DL @ X020 X 5-6 X 3; rest 0
B2.spinal twist X 5 ea X 3; rest 60 seconds
C1.OHP @ X020 X 8-10 X 3; rest 0
C2.bad stretch X 10 seconds ea X 3; rest 60 seconds
D.KB rack carry (heavy) X 100 meters X 3; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
A3.side breakfall X 6 alt X 3; rest as needed
B.5 kick ups to HS
C.10:00 @ 80%
Row 500/400
10 dive bomber push-ups
5 L-pull-ups
5 F.shoulder rolls
10 sprawl layouts
Rest 4:00
10:00 @ 80%
Run 400 meters
6 hanging leg circles (alt)
10 deck squats
10 OA KB swings (R)
10 OA KB swings (L)

08.25.15

Fitness
AMRAP in 15:00
Row 300/200
200 meter sandbag carry @ 60/45
30 squats
B.DB ext rotations @ 3020 X 6 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
B.5 kick ups to HS; rest as needed
C.single leg horizontal jumps X 3 ea X 3; rest as needed
D1.ice cream makers X 5-6 X 3; rest 20 seconds
D2.back squats @ 32X1 X 5-7 X 3;  rest 0
D3.thoracic bridge X 10 seconds X 3; rest 60 seconds
E.run 600 meters X 2; rest run time
F.30 calf raises and 30 reverse calf raises

08.24.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.10:00 @ 80%
Run 200 meters
10 no jump burpees
10 ring rows
10 box step -ups @ 24/20
Rest 4:00
For completion @ 80%
Row 600 meters
10 wall ball shots @ 20/14
10 sandbag GTS
10 bar dips
10 pull-ups
50 jump rope reps
Row 300 meters

Performance
A.hang snatch @ ~ 65% X 2 X 4; rest as needed
B.3 rounds for time
10 OHSQs @ 95/65
5 burpee pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 4 X 3; rest as needed
*OHSQs from floor

08.21.15

Fitness
A.15-12-9 reps for time
-DL @ 50%
-P.lette push-ups
-jumping lunges (alt)
-run 400 meters after ea completed set of jumping lunges (tester ends with 3rd 400 meter run)
B.floor german hang X 30 seconds
C.cuban rotations @ 3020 X 8

Performance
A1.wall line drill X 15-20 seconds X 3; rest 15s-30s
A2.3-5 progressive kick ups X 3; rest as needed
B1.6 power skips X 3; rest 30 seconds
B2.tuck lever pulls w/1 sec pause X 5-6 X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C.run 600 meters @ 85% X 3; rest 2:30
D.10 single leg calf raises ea side
E.30 reverse calf raises

08.20.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C. 2 sets @ 85%
run 600 meters
10 hollow rocks
10 pull-ups
100 meter sandbag carry
1 lap bear crawl
10 bar dips
5 strict KTE
5 sprawl layouts
row 400 meters
rest 4:00 b/t sets

Performance
A1.hang clean and jerk @ 62% X 2 X 4; rest 0-drop all
A2.rib pull X 3-4 X 4; rest as needed
B.15-12-9 reps for time
-thrusters @ 50% front squat
-strict pull-ups
C1.floor german hang X 20 seconds X 2; rest as needed
C2.cuban rotations @ 4020 X 5 X 2; rest as needed

08.19.15

Fitness
A1.4 power skips X 3;  rest 30 seconds
A2.forward ape X 1 length (controlled) X 3; rest 60 seconds
B1.weighted pull-ups X 6-8 X 3; rest 30 seconds
B2.back squat @ 20X0 X 8-10 X 3; rest 0 seconds
B3.table stretch X 5 X 3; rest 75 seconds

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.forward shoulder roll X 2 ea X 3; rest as needed
B1.1 MU to 5 dips w/RTO X 3; rest 30 seconds
B2.deadlift @ X130 X 6-8 X 3; rest  0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.20 meter shuttle X 2 laps @ 75% X 4; rest as needed
D.50 calf raises

08.18.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C.5 get-ups ea side; rest as needed
D.8-1 ladder for time
-heavy russian swing
-ring push-ups (w/RTO)
E.accumulate 30 seconds in P.lette L-sit

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.5 loaded vertical jumps (w/light D-bells) X 3; rest as needed
B.snatch @ 65% X 2 X 4--drop all; rest as needed
C1.strict CTB pull-ups X 5-8 X 3; rest 20 seconds
C2.L-sit/V-sit X 10 seconds X 3; rest 0
C3.plow X 20 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed

08.17.15

Fitness
A1.4 max tuck jumps (barefoot) X 3; rest 30 seconds
A2.6 alt dragon steps X 3; rest as needed
B1.romanian DL @ 1120 X 6-8 X 3; rest 30 seconds
B2.OA KB press @ X120 X 6-8 ea X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.100 meter front hug sandbag carries @ 60/45 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.forward shoulder roll X 2 ea X 3; rest as needed
B.@ 80%
run 600 meters
10 dive bomber push-ups
10 strict pull-ups
100 meter OH plate carry @ 45/25
10 ring rows
5 wall walks
row 600 meters
10 dive bomber push-ups
100 meter sandbag carry @ 60/45
10 strict TTB
run 600 meters

08.14.15

Fitness
A1.2 broad jumps X 3; rest as needed
A2.forward roll X 2-3 X 3; rest as needed
B1.archer ring rows @ X020 X 8-10 alt X 3; rest 20 seconds
B2.front squat @ 32X1 X 5-7 X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.tuck jumps X 3 X 3; rest as needed
B.clean and jerk @ 60% X 3 X 4 (drop all); rest as needed
C1.1 and ½ strict pull-ups X 5-10 X 3; rest 20 seconds
C2.P.lette L-sit X 10 seconds X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

08.13.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
B.for time
row 500/400
20 CGBP @ .75/.60 BW
20 ring pull-ups
run 400 meters
C.3 moderate t-get-ups ea side; rest as needed
D1.floor german hang X 20 seconds X 2; rest as needed
D2.DB external rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll to vertical jump X 2-3 X 3; rest as needed
B.2 sets @ 85%
row 500/400 meters
20 sprawl lay outs
10/5 strict pull-ups
20 alt cossacks
10 support-to-Ls
20 box step-ups @ 24/20
10 hollow rocks
run 400 meters
rest 4:00 b/t sets
C.DB ext rotations @ 3020 X 6 ea X 2; rest as needed

08.12.15

Fitness
A1.vertical jump to wall touch X 4 X 3; rest 0
A2.crab crawl X 1 length X 3; rest as needed
B1.clean grip DL @ X120 X 6-8 X 3; rest 30 seconds
B2.ring push-ups @ 20X0 X 6-10 X 3; rest 0
B3.supported straddle X 20 seconds X 3; rest 60 s
C.100 meter waiter’s carry X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.broad jump X 2 X 3; rest as needed
B1.hanging leg rotations X 6 alt X 3; rest 30 seconds
B2.1 and ½ back squats X 6-8 X 3; rest 0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.run 400 meters @ 85% X 3; rest 90 seconds
D.20 calf raises @ 1111 and 20 reverse calf raises @ 1111

08.11.15

Fitness
A.2 sets @ 85%
run 400 meters
100 meter farmer’s carry @ 55/35
15 p.lette push-ups
30 jump rope reps
15 ring rows
10 hollow rocks
run 200 meters
rest 4:00 b/t sets and change order on second set
B.cuban rotations @ 4020 X 6 X 2; rest as needed

Performance
A.snatch @ 62% X 2 X 4; rest as needed
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 4020 X 6 X 2; rest as needed

08.10.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
A3.100 meter form run X 3; rest as needed
B.for time
30 cal row
30 burpees
30 pull-ups
30 walking lunge steps
30 cal row
C.accumulate 60 seconds in hollow plank

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.belly-to-wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll X 2-3 X 3; rest as needed
B.run 1.5 miles for time--record time
C.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups

08.07.15

Fitness
A1.shrimp squat X 6-8 ea X 3; rest 30 seconds
A2.pike push-up X 6-8 X 3; rest 0 seconds
A3.straddle X 30 seconds X 3; rest 60 seconds
B1.100 meter farmer's carry (heavy) X 2; rest 30 seconds
B2.side plank X 30 seconds ea X 2; rest 60 seconds

Performance
A.hang power clean @ 60% X 2 X 4; rest as needed
B.for time
5 rope climbs
15/7 strict HSPUs
200 meter sandbag carry @ 60/45
10 power cleans @ 60%
15 burpees over the bar
C.DB ext rotations @ 3020 X 10 ea

08.06.15

Fitness
A1.hop drill X 15 seconds X 3; rest 15 s
A2.wall hop drill X 15 seconds X 3; rest 15 seconds
B.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
C.DB external rotations @ 10 ea

Performance

A1.floor line drill X 20 seconds X 3; rest 0

A2.2-3 front rolls to vertical jump X 3; rest 30 seconds

B1.bar dips @ 30X0 X 10 X 3; rest 30 seconds

B2.single leg DL @ 1121 X 5 ea side X 3; rest 0 seconds

B3.5 rib pulls ea side X 3; rest 75 seconds

C.run 1k X 2; rest run time

D.40 calf raises

08.05.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B1.8-10 pull-ups X 3; rest 30 seconds
B2.back squat @ 30X0 X 10 X 3; rest 0
B3.lunge w/ rotation X 5 ea X 3; rest 60 seconds
C.row 400 meters X 3; rest row time

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.vert  jump X 5 X 3; rest 20 seconds
B.low hang snatch X 2 X 4 @ 60%; rest as needed- drop all
C1.ice cream makers X 5-10 X 3; rest 20 seconds
C2.12 hollow rocks X 3; rest 0 seconds
C3.thoracic bridge X 15 seconds ea X 3; rest 60 seconds

08.04.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.hollow plank X 25 seconds X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.3-5 front rolls X 3; rest 30 seconds
B.10:00 @ 85%
row 600 meters (once)
+w/ time remaining
5/2 strict pull-ups
10 no jump burpees
100 meter sandbag carry
rest 4:00
10:00 @ 85%
run 200 meters
10 russian swings
10 P.lette push-ups
10 jumping lunges
C.cuban rotations @ 4020 X 8 X 2; rest as needed

08.03.15

Fitness
A1.max vertical jump X 3; rest 0
A2.bear crawl X 1 length X 3; rest as needed
B1.mod/heavy russian swing X 8-12 X 3; rest 30 seconds
B2.bar dips @ 20X0 X 8-10 X 3; rest 0 seconds
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.200 meter suitcase carry (heavy) switch 1/2 way

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.broad jump X 2 X 3)record best jump); rest 15 s
B1.strict TTB X 10 X 3; rest 15 seconds
B2.front squat @ 31X1 X 8-10 X 3; rest 0
B3.lunge w/rotation X 5ea X 3; rest 75s
C.run 800 meters @ 85% X 2; rest run time
D.40 calf raises (double leg) @ X110

07.31.15

Fitness
A.2 rounds for time
run 200 meters
15 burpees
10 pull-ups
30 jump rope reps
row 250 meters
30 alt lunges
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 6-8 X 2; rest 30 seconds

Performance

A.hang snatch @ ~ 70% X 1 X 6; rest as needed

B.AMRAP in 14 minutes

5/3 L-pull-ups

10 alt pistols

15/10 ring push-ups

C1.DB ext rotations @ 3020 X 6-8 ea X 2; rest as needed

C2. floor German hang X 20 seconds X 2; rest as needed

07.30.15

Fitness
A1.deadlift @ X020 X 6-8 X 3; rest 15 seconds
A2.table stretch X 5 X 3 (hold for 10 sec on 5th); rest 90 seconds
B1.single arm DB/KB press @ X020 X 8-10 X 3; rest 15 seconds
B2.supported straddle X 30 seconds X 3; rest 60 seconds
C.EMOM for 10 sets
odd=L-hang for 5-10 seconds
even=5-20 push-ups

Performance

A.handstand opener X 15-20 seconds X 3; rest as needed

B.10 strict/minimal kip MUs; rest as needed

C1.ring dips @ 20X0 X 6-10 X 3; rest 0 seconds

C2.hamstring pulses X 5 ea X 3; rest 60 seconds

D.run 15 seconds @ 90% X 5; rest 60 seconds

E.15 pronated ring rows @ 1121; rest as needed

*hold 5th hamstring pulse for 10 seconds

07.29.15

Fitness
A.3 sets @ 90%
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds b/t sets
B.3 sets @ 90%
15 russian swings @ 55/35
row 200 meters
rest 60 seconds b/t sets
C.3 sets  for completion
7/5 pull-ups
9 hollow rocks
14 box step-ups
rest 30 seconds b/t sets
C.floor German hang X 25 seconds; rest 30 seconds
D.DB ext rotations @ 3020 X 8-10

Performance
A.6 sets @ 90%
6 thrusters @ 75/45
7 TTB
12 box step-ups @ 24/20
25 double unders
run 200 meters
rest 60 seconds b/t sets
B1.hollow plank X 20 seconds X 3; rest 15 seconds
B2.floor German hang X 20 seconds X 3; rest 45 seconds

07.28.15

Fitness
A.front squat @ 20X0 X 8-10 X 3; rest 30 seconds
A2.OA row @ X020 X 6-8 ea X 3; rest 60 seconds
B.3 sets @ 99%
10 squat jumps
row 200 meters
run 100 meters
rest/walk 3-4:00
*run to stop sign and walk back to start

Performance

A.work up to a heavy 3 rep CGBP @ 20X0 in 12 minutes or less

B.2 sets @ 98%

row 250/200

15 russian swings @ 55/35

15 burpees

row 250/200

rest 10:00 b/t sets

please put times on board

07.27.15

Fitness
A.10 Turkish get-ups ea side--moderate-rest and switch sides as desired
B1.strict pull-ups X 6-10 X 3; rest 0 seconds
B2.plow stretch X 15 seconds X 3; rest 60 seconds
C.2 rounds for time
100 meter waiter carry @ 55/35
25 P.lette push-ups
100 meter sand bag carry @ 60/45

Performance

A.work up to a heavy single clean and jerk

B1.back squat @ 20X0 X 3-5 X 3; rest 0 seconds

B2.thoracic bridge X 10-15 seconds ea side X 3; rest 90 seconds

C.AMRAP in 8 minutes

6 pull-ups

9 wall ball shots @ 20/14

E1.cuban rotations @ 4020 X 6-8; rest as needed

E2. floor German hang X 25 seconds; rest as needed

07.24.15

Fitness
A.back squat @ 20X0 X 3-4 X 4; rest 30 seconds
A2.pronated ring rows @ X120 X 5-7 X 4; rest 15 seconds
A3.handstand opener X 15-20 seconds X 4; rest 90 seconds
B.run 400 meters X 3 @ 85%; rest 90 seconds

Performance
A.4 rounds for time
7 thrusters @ 105#/75#
8 strict pull-ups
100 meter sandbag carry @ 60/45
B1.DB ext rotations @ 3020 X 5 X 2; rest as needed
E2. floor German hang X 20 seconds X 2; rest as needed
E3.hamstring PNF X 20 seconds ea X 2; rest as needed

07.23.15

Fitness
A1.5 OA swings ea side X 5; rest 45 seconds
A2.OA push-up X 2-3 ea X 5; rest 90 seconds
B.6 moderate t-get-ups ea side; rest as needed
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B1.1-2 strict/minimal kip MU X 3; rest 60 seconds
B2.strict HSPUs X 5-7 X 3; rest 30 seconds
B3.3-4 swans @ 1121 X 3; rest 90 seconds
C.@ 85%
run 600 meters; rest run time
row 250 meters; rest row time
run 400 meters; rest run time
row 500 meters

07.22.15

Fitness
A.AMRAP in 15:00
10 wall ball shots @ 20/14
10 ring rows
1 sandbag get-up ea side
run 200 meters
B.accumulate 2:30 in straddle (upper support ok)
C. 60 seconds loaded dorsi stretch ea side
D.hamstring PNF X 60 seconds ea side

Performance
A.hang snatch @ 50-55% X 2 X 5--drop all; rest as needed
B.2 sets @ 85%
row 400 meters
15 no jump burpees
10 pull-ups
30 double unders
10 sandbag GTS
20 box step-ups @ 24/20
run 400 meters
rest 4:00 b/t sets

07.21.15

Fitness
A1.snatch grip DL @ X2drop X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds X 3; rest 90 seconds
B.CGBP @ 20X0 X 6-5-3; rest 90 seconds
C.CGBP @ 20X0 X AMRAP-2 @ 60% of set 3 on ‘b’-use a spotter
D.AMRAP hindu push-ups in 90 seconds; -never go to failure
E.side plank X 30 seconds ea X 2; rest as needed

Performance
A.CGBP @ 20X0 X 6-8 X 3; rest 2:00
B1.run 400 meters X 2; rest 15 seconds
B2.30 seconds in hollow plank X 2; rest 60 seconds
B3.row 400 meters X 2; rest 15 seconds
B3.ring FLR X 20 seconds X 2; rest 60 seconds

07.20.15

Fitness
A.3 sets @ 90%
5 russian swings @ 55/35
5 burpees
run 100 meters
rest 60 seconds b/t sets
B.3 sets @ 90%
5 pull-ups
14 alt lunges
30 jump rope reps
rest 60 seconds b/t sets
C.3 sets @ 90%
row 60 seconds
rest 30 seconds b/t sets
D1.floor German hang X 25 seconds X 2; rest 30 seconds
D2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

Performance
A.clean and jerk @ 60-65% X 2 X 5; rest as needed
B. split squat @ 30X0 X 6-8 ea X 3; rest 90 seconds
C.1-5-1 strict pull-up ladder; rest as needed
D.accumulate 2:00 in supported straddle (PNF as desired)
E1.cuban rotations @ 4020 X 5 X 2; rest as needed
E2. floor German hang X 20 seconds X 2; rest as needed

07.17.15

Fitness
A.deadlift @ X1drop X 2 X 5; rest 90 seconds-start light and add weight each set for a heavy last set
B1.overhead press @ X020 X 5-6 X 3; rest 15 seconds
B2.cossack squat X 15 seconds ea X 3; rest 60 seconds
C1.P.lette push-ups X AMRAP-2 X 3; rest 30 seconds
C2.20 seconds hollow plank X 3; rest 45 seconds

Performance

A.snatch @ ~ 75-80% X 2 X 3; rest 2-3:00-drop all

B.for time

10 SGDLs 

30/20 ring push-ups

7 SGDLs

20/12 bar dips

5 SGDLs 

12/8 OA push-ups

3 SGDLs

25/18 P.lette push-ups

C1.cuban rotations @ 4020 X 5-6 each X 2; rest as needed

F. floor German hang X 20 seconds X 2; rest as needed

**SGDL=snatch grip DL

-weight is 110% of snatch

-drop all DLs

-OA push-up # is total-divide as desired

-p.lette push-ups performed w/feet on 20in box if student can get at least 6-8 reps like that fresh

07.16.15

Fitness
A. 6 sets @ 90%
10 box step-ups @ 24/20
10 push-ups
10 wall ball shots @ 20/14
5 pull-ups
run 60 seconds odd/row 60 seconds even
rest 2:00 b/t sets
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B.1-3 strict or minimal kip MUs X 5; rest 90 seconds
C1.run 20 seconds @ 90% X 5; rest 30 seconds
C2.pronated ring rows @ X120 X 5-7 X 5; rest 60 seconds
D.40 hollow rocks

NO MU=
4 sets of 1-3 strict CTB or CT Ring pull-ups & 1-3 ring dips

07.15.15

Fitness
A1.split squat @ 30X0 X 5-6 ea X 3; rest 30 seconds
A2.ring pull-ups (supinate) X 5-6 X 3; rest 15 seconds
A3.pigeon X 15 seconds X 3; rest 90 seconds
B1.row 250/200 @ 95% X 2; rest 4:00
B2.5 russian swings @ 55/35 + run 200 meters @ 90% X 2; rest 4:00

Performance
A.halting clean (@ high hang) @ 50-55% X 1 X 8; rest as needed
B.for time
row 800/700
+
3 rounds
15 wall ball shots @ 20/14
9 TTB
+
run 800 meters

07.14.15

Fitness
A.5 rounds for time
5 DLs @ ~60% (drop all)
6 pike push-ups
7 strict pull-ups
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

Performance
A.15-12-9 @ 98%
russian swings @ 55/35
burpees
rest 7-8 minutes
B.row 750/600 meters @ 98%
rest 7-8 minutes
C.15-12-9 @ 98%
russian swings @ 55/35
burpees
D.Z1 row and or run for 8-10 minutes
E.DB external rotations @ 3020 X 5-6 each
F. floor German hang X 30 seconds

07.13.15

Fitness
A.for time
row 1,000/800 meters
30 no jump burpees
50 jump rope singles
15 pull-ups
100 meter sandbag carry
run 800 meters
B.accumulate 2:00 in straddle (upper support ok)
C. 60 seconds loaded dorsi stretch ea side
D.hamstring PNF X 60 seconds ea side

*student chooses sandbag

Performance

A.snatch X 1 X 3 @ 80-90%; rest as needed

B.snatch @ 60% X 2 X 3; rest as needed- drop all

C.front squat @ 20X0 X 2-3 X 3; rest 2:00

D.3 sets 

8-10 CTB pull-ups (kip ok)

run 200 meters @ Z1

straddle X 60 seconds (arm support ok)

07.10.15

Fitness
A.5 sets EMOM
1=heavy/moderate Russian swing X 10
2=3-5 ring dips
3=4-6 pistol eccentrics (alt)
C.ring superman X 5-6 seconds X 5; rest as needed

Performance

A.clean and jerk @ ~ 75-80% X 2 X 3; rest 2-3:00

B.for time

row 500/400

10 power clean and jerks @ 55%

30/20 ring push-ups

15 strict TTB

20 alternating pistols

10 power clean and jerks @ 55%

row 500/400

07.09.15

Fitness
A.3 rounds for time
row 200 meters
10 goblet squats @ 55/35
run 200 meters
10/6 pull-ups
B.accumulate 2:00 in straddle PNF
C.hamstring PNF X 60 seconds each

Performance

A.handstand opener X 15-20 seconds X 3; rest as needed

B.1-3 strict or minimal kip MUs X 4; rest 90 seconds

C.barbell bent over row @ X020 X 3-5 X 3; rest 90 seconds

D.run 30 seconds X 6; rest 30 seconds

07.08.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 45 seconds
A2.OA push-up X 3-5 ea X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 90 seconds
B.AMRAP P.Lette push-ups X 60 seconds X 3; rest 60 seconds
C.accumulate 90 seconds in hollow plank

Performance
A.snatch @ ~ 60% X 1 X 14; rest as needed
B.5:00 @ 90%
run 200 meters
10 thrusters @ 75/45
rest 2:00
3:00 @ 90%
5 box jumps @ 24/20
5 pull-ups
10 push-ups
rest 2:00
3:00 @ 90%
row (meters)
C1.cuban rotations @ 3020 X 5 X 2; rest as needed
C2. floor German hang X 30 seconds X 2; rest as needed

07.07.15

Fitness
A.3:00 @ 85% X 2
5 pull-ups
10 russian swings @ 55/35
10 box step-ups @ 24/20
rest 2:00 b/t sets
B.@ 85% X 2
12 burpees
row 500/400
rest 2:00 b/t sets
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance

A.3 sets @ 98%

20 wall ball shots @ 20/14

20 russian swings @ 55/35

20 burpees

rest 6-8 minutes b/t sets

B.row and/or run @ Z1 for 10:00

C.accumulate 90 seconds in hollow plank

07.06.15

Fitness
A.front squat @ 20X0 X 5-3-2; rest 2:00
B1.archer ring rows X 6-8 (alt) X 3; rest 15 seconds
B2.handstand opener on box X 15-20 seconds X 3; rest 60 seconds
C.3 sets @ 95%
20 squat jumps
row 250/200
rest 4-5:00 b/t sets

Performance
A.clean @ ~ 80-85% X 1 X 5; rest as needed
B.clean @ ~ 60% X 1 X 5; rest as needed
C1.back squat @ 20X0 X 2-3 X 3; rest 30 seconds
C2.pull-ups X 6.5.4.3 X 3; rest 2:00
D.hamstring good morning w/~ 35# X 5 ea w/ 60 second hold on final rep
E.DB external rotation @ 3020 X 5-6 each
F. floor German hang X 30 seconds

Happy 4th of July!

TPG will be closed Friday, July 3 through Sunday, July 5 in honor of Independence Day.

07.02.15

Fitness
A.AMRAP in 20:00
run 400 meters
15/10 P.lette push-ups
10 pull-ups
5 sandbag get-ups ea side
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds
*feet elevated on 20 in box for push-ups

Performance
A.work up to 85-90% snatch X 1 X 2; rest as needed
B.for time
Row 1,200 meters
20 sandbag get-ups @ 60/45
30 box jumps @ 24/20
Run 1,000 meters
20/14 ring dips
20/14 strict pull-ups
200 meter sandbag carry @ 60/45

07.01.15

Fitness
A1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.prone PVC pass throughs X 5 (slowly) X 3; rest 90 seconds
B.3 sets @ 95%
14-12-10 reps
russian swings @ 55/35
jumping lunges (alt)
rest
rest 3-4:00 b/t ea set

Performance
A.clean and jerk @ 60% X 1 X 10; rest as needed
B.4:00@ 85%
5 pull-ups
10 wall ball shots @ 20/14
15 double unders
rest 2:00
4:00 @ 85%
6 STOH @ 75/45
12 box step-ups @ 24/20
Run 100 meters
rest 2:00
For completion @ 85%
Row 500 meters
Run 400 meters

Happy 4th of July!

TPG will be closed Friday, July 3 through Sunday, July 5 in honor of Independence Day.

06.30.15

Fitness
A.4:00 @ 85%
4 burpees (no jump)
6 ring rows
8 hollow rocks
rest 2:00
4:00 @ 85%
row for meters
rest 2:00
4:00 @ 85%
10 wall ball shots
100 meter sandbag carry
rest 2:00
run 800 meters @ 85%
B1.Cuban  rotations @ 4020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds

Performance
A.handstand opener X 20 seconds X 2; rest as needed
B.work to a heavy 3 rep CGBP @ 20X0 in 6 sets
C.3 sets @  98%
2:00
5 russian swings @ 55/35
6 jumping  lunges
7 burpees
Rest 6:00 b/t sets

06.29.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.OA DB/KB overhead press @ X020 X 3-5 ea X 4; rest 15 seconds
A3.table-to-plow X 3 X 4 w/pauses @ top and bottom; rest 90 seconds
B.AMRAP P.lette push-ups in 3:00-do not go to failure in any 1 set

Performance
A.hang snatch @ ~ 80% X 1 X 5; rest       as needed
B.snatch @ 60% X 1 X 5; rest as needed
C1.front squat @ 20X0 X 3-5 X 3; rest 30 seconds
C2.pull-ups X 6.5.4 X 3; rest 2:00
D.accumulate 2 minutes in straddle (PNF as desired)
D1.cuban rotations @ 4020 X 4-5 x 2; rest 20 seconds
D2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.26.15

Fitness
4 rounds for time
row/run 400 meters
20 box step-ups @ 24/20
15 burpees
10 pull-ups
*row twice and run twice--student chooses order

Performance

4 rounds for time

row/run 400 meters

20 box step-ups @ 24/20

15 burpees

10 pull-ups

*row twice and run twice--student chooses order

06.25.15

Fitness
A1. snatch grip DL @ TNG X 8-10 X 3; rest 30 seconds
A2.pike push-ups X 6-10 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest; 90 seconds
B1.ring superman X 10 seconds X 2; rest 30 seconds
B2.side plank X 20 seconds ea X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B1.OA DB/KB press @ X020 X 8-10 ea X 3; rest 30 seconds
B2.pronated ring row @ X020 X 8-10 X 3; rest 10 seconds
B3.bad stretch X 15 seconds ea  X 3; rest 60 seconds
C.row/run/crawl@ @ Z1 for 10-15:00

06.24.15

Fitness
A.for 10:00 @ 85%
run 400 meters
15 wall ball shots @ 20/14
10 P.lette push-ups (feet elevated)
rest 5:00
for completion @ 85%
row 800/700 meters
20 hindu push-ups
10 pull-ups
5 sandbag get-ups ea side (60/45)
100 meter suitcase carry @ 55/35
B.DB external rotations @ 3020 X 10 X 2; rest as needed

Performance
A.hang power clean @ 65% X 2 X 4; rest 60 seconds
B.2 sets @ 85%
row 600/500
5 wall walks
20 box jumps @ 24/20 (step down)
20 russian swings @ 55/35
30 alternating lunges
10 strict pull-ups
run 200 meters
rest 3:00 b/t sets
C1.cuban rotations @ 4020 X 10 x 2; rest 20 seconds
C2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.23.15

Fitness
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 30 seconds
A3.straddle PNF X 30 seconds X 3; rest 90 seconds
B.35 hollow rocks
C.accumulate 90 seconds in ring FLR
D.accumulate 45 seconds in side plank (ea side)

Performance
A1.CGBP @ 20X0 X 8-10 X 3; rest 0 seconds
A2.elevated P.lette push-ups X 10-15 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.3 sets @ 90%
15 wall ball shots
run 200 meters @ 90%
walk back for recovery

06.22.15

Fitness
A1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
A2.DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
A3.russian swings X 15 (mod) X 3; rest 30 seconds
A4.run 400 meters @ 80% X 3; rest 2:00
B1.Cuban  rotations @ 4020 X 10 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance

A.snatch @ 70% X 1 X 4; rest as needed

B.snatch @ 60% X 1 X 4; rest as needed

C1.split squat @ 30X0 X 8-10 X 3; rest 30 seconds

C2.8-10 pull-ups (unbroken) X 3; rest 15 seconds

C3.pigeon X 15 seconds ea X 3; rest 75 seconds

D.floor German Hang X 20 seconds X 2; rest as needed

06.19.15

Fitness
A.for time
20 burpees
row 250/200 meters
rest 4-6:00
B.for time
10 front squats @ 60%
run 200 meters
rest 4-6:00
C.for time
20 burpees
row 250/200
D1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
D2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.In 8:00, work up to a heavy single split jerk.  Start @ 50%.
B.for time
200 meter sandbag carry @ 60/45
18 OA push-ups (alt)
15 front squats @ 75% (from rack)
12 strict CTB pull-ups
9 ring dips (supinate @ top)
200 meter sandbag carry @ 60/45
C.cuban rotations @ 4020 X 5 X 2; rest as needed

06.18.15

Fitness
A1.CGBP @ 20X0 X 4-6 X 3; rest 30 seconds
A2.pronated ring rows @ X020 X 6-8 X 3; rest 15 seconds
A3.hamstring PNF X 15 seconds ea X 3; rest 60 seconds
B.@ Z1 for 10:00
row 300 meters
100 meter sandbag carry
20 seconds hollow plank

Performance
A.5 sets w/a running clock every 2:00
1=3-5 HSPUs (strict)
2=5 ea side OA DB/KB row
3=run 200 meters
B.accumulate 90 seconds in hollow plank

06.17.15

Fitness
A. 4 rounds for time
run 400 meters
10 goblet squats @ 55/35
5 strict toes-to-bar
B.loaded dorsi flexion X 60 seconds ea
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance

A.halting snatch w/2 second pause @ high hang @ 40-50% X 2 X 6; rest 45-60 seconds

B.AMRAP in 12:00

6 pull-ups

12 box step-ups @ 24/20

18 wall ball shots

36 double unders

C1.DB external rotation @ 3020 X 5-6 ea X 2; rest 20 seconds

C2.floor German Hang X 20 seconds X 2; rest 20 seconds

06.16.15

Fitness
A.15-12-9 reps for time
deadlift @ 60% (drop all)
bar dips
B1.15 hollow rocks X 2; rest 30 seconds
B2.L-sit X 10 seconds X 2; rest 60 seconds

Performance
A1.CGBP @ 20X0 X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.3 sets @ 99%
12 russian swings @ 55/35
9 burpees
row 150/125
rest 5:00 b/t sets

06.15.15

Fitness
A.5:00 @ 85%
5 pull-ups
10 push-ups
15 squats
rest 2:00
5:00 @ 85%
10 russian swings @ 55/35
run 200 meters
rest 2:00
5:00 @ 85%
row 500/400 meters
jump rope w/time remaining
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.clean and jerk @ 80-85% X 1 X 8; rest as needed b/t singles to ensure excellent technique
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.12-15 pull-ups (unbroken) X 3; rest 90 seconds
C.accumulate 90 seconds in straddle PNF
D.accumulate 60 seconds in hamstring PNF
E.floor German Hang X 20 seconds X 2; rest as needed

06.12.15

Fitness
A1.snatch grip deadlift @ TNG X 4-5 X 3; rest 30 seconds
A2. archer ring push-ups X 4-6 (alt) X 3; rest 15 seconds
A3.table-to-plow X 4 X 3; rest 75 seconds
B.AMRAP P.lette push-ups w/feet on 20 in box in 2:00
C.accumulate 70 seconds in side plank (ea side)
D.cuban rotations @ 4020 X 10; rest 20 seconds
E.floor German Hang X 30 seconds

Performance
A.Build to a heavy hang snatch in 10:00--start @ 40% 1RM
B.2 rounds for time
4 rope climbs
20/15 bar dips
20 pistols (alt)
10 DLs @ 60%
5 wall walks
C.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

06.11.15

Fitness
A.6:00 @ 85%
5 russian swings @ 55/25
5 burpees (no jump)
25 single jump rope reps
rest 3:00
6:00 @ 85%
4 pull-ups
8 hollow rocks
12 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
200 meter sandbag carry @ 60/45
row for meters w/ time remaining

Performance
A1.strict HSPU X 3-5 X 4; rest 30 seconds
A2.archer ring rows @ X020 X 4-6 alt X 4; rest 15 seconds
A3.plow X 20 seconds X 4; rest 60 seconds
B.run 600 meters @ 85%; rest 3:00
row 600 meters @ 85%; rest 3:00
run 600 meters @ 85%
C.accumulate 40 seconds on each side in ring side plank

06.10.15

Fitness
A1.front squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.Pec  PNF X 15 seconds ea X 3; rest 75 seconds
B.4 sets @ 95%
10 jump squats
run 100 meters
rest/walk back to start (run to stop sign)
C.DB external rotation @ 3020 X 6-8 X 2; rest 30 seconds

Performance
A. 10 sets EMOM
odd=2 hang clean and jerks @ 55-60%-drop both
even=5 single leg glute bridges ea side
B.6:00 @ 85%
5 pull-ups
6 box jumps @ 24/20 (step down)
7 deck squats
8 push-ups
rest 3:00
6:00 @ 85%
run 100 meters
10 russian swings @ 55/35
25 double unders
C.cuban rotations @ 4020 X 5-6 X 2; rest as needed

06.09.15

Fitness
A.5 sets every 2 minutes w/ a running clock
1=5 DB/KB overhead presses @ X020
2=weighted pull-ups X 4-5
3=run 200 m/row 200 meters (alt)@ 85%
C1.ring FLR X 20 seconds X 2; rest 30 seconds
C2.hollow plank X 20 seconds X 2; rest 30 seconds

Performance
A1.CGBP @ 20X0 X 4-5 X 3; rest 15 seconds
A2.pigeon X 20 seconds ea X 3; rest 75 seconds
B.row 60 seconds @ 99% X 4; rest 4:00

06.08.15

Fitness
A.for time
row 500 meters
+
3 rounds
12 wall ball shots @ 20/14
8 pull-ups
+
row 500 meters
B1.cuban rotations @ 4020 X 5-6 X 2; rest 20 seconds
B2.floor German Hang X 20 seconds X 2; rest 20 seconds

Performance
A1.snatch @ 75-80% X 3 X 4 (drop all); rest 15 seconds
A2.bad stretch X 15 seconds ea X 4; rest 75 seconds
B.work to a heavy 5 rep front squat @ 20X0 in 9 minutes or fewer(start @ 40%)
C.3 rounds for time
run 200 meters
15/10 CTB pull-ups
D.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

Cycle 1504 Training Objectives

Fitness

• Gradually build capacity in top end speed and lactic power-endurance.
• Increase aerobic power development through relatively frequent testers w/ low-to-moderate eccentric components to allow for recovery.
• Build structural strength with an emphasis on strength-speed on the hinge and relatively intense work for other basic strength pieces. 
• Continue with intra-training mobility pieces as a time management tool.

Performance

• Intensify aerobic power with shorter, more intense intervals and less volume (mixed modal and cyclic).
• To provide an incremental re-introduction of the kip for those interested in developing the kip as a tool.
• Improve lactate utilization through a progressive lactate endurance program (cyclic and mixed modal).
• Improve Weightlifting technique and subsequent rate of force production through high volume lifting that undulates in intensity throughout the cycle and each week.  There will be a subsequent decrease in hinge work during other training days.
• Allow for further energy system "sharpening" through more frequent testers.
• Continue with intra-training mobility pieces as a time management tool.

06.05.15

Fitness
A.5 rounds for time
10 bent over rows @ 105/65
10 archer push-ups (floor)
B1.side plank X 30 seconds ea X 2; rest 20 seconds
B2.DB external rotation @ 3020 X 8-10 ea X 2; rest 45 seconds

Performance
A1.hang clean and jerk X 3 X 3 @ 75-80%--drop all; rest 15 seconds
A2.hamstring PNF X 20 seconds ea X 3; rest 75 seconds
B.for time
row 60 cals
50 double unders
40 wall ball shots @ 20/14
30 pull-ups
run 400 meters

06.04.15

Fitness
A.for time
row 1,000/800
30 jumping lunges
10 pull-ups
20 jumping lunges
7 pull-ups
10 jumping lunges
5 pull-ups
run 800 meters
B1.hamstring PNF X 60 seconds ea; rest 30 seconds
B2.loaded dorsi stretch X 60 seconds ea

Performance
A1.strict HSPU X 4-6 X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 6-8 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.run 5:00 @ 85%; rest 3:00
C.row 5:00 @ 85%
D. low gait pvc pass throughs X 10 X 2; rest 60 seconds

06.03.15

Fitness
A1.clean pull X 4 X 3 (drop all); rest 30 seconds
A2.pike push-ups X 4-6 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.AMRAP hindu push-ups for 2:00
C.accumulate 75 seconds in hollow plank
C1.cuban rotations @ 4020 X 6-8 X 2; rest 20 seconds
C2.floor German hang X 20 seconds X 2; rest 30 seconds

Performance
A1.hang snatch @ 60-65% X 2 X 5-drop all; rest 0 seconds
A2.lunge w/rotation X 10 seconds ea X 5; rest 45 seconds
B.2 sets @ 85%
run 400 meters
20 wall ball shots @ 20/14
10 hollow rocks
10 pull-ups
20/15 p.lette push-ups
20 box step-ups @ 24/20
row 300 meters
rest 4:00 b/t sets
C.DB ext rotation @ 3020 X 10 ea

06.02.15

Fitness
A.8:00 @ 85%
12 box step-ups @ 24/20
12 push-ups
12 ring rows
run 200 meters
rest 4:00
8:00 @ 85%
10 wall ball shots @ 20/14
5 strict TTB
40 running man jump rope reps
rest 4:00
row 600/500 @ 85%

Performance
A1.CGBP @ 20X0 X 5-6 X 3; rest 15 seconds
A2.plow X 20 seconds X 3; rest 60 seconds
B1.row 45 seconds @ 99% X 2; rest 3:30
B2.AMRAP burpees in 45 seconds @ 99% X 2; rest 3:30

06.01.15

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.weighted ring pull-ups (supinate @ top) X 4-5 X 3; rest 15 seconds
A3.straddle pnf X 20 seconds X 3; rest 75 seconds
B.row 30 seconds @ 99% X 4; rest 2:00
C.DB external rotation @ 3020 X 8-10 ea

Performance
A1.clean and jerk X 3 X 4 @ 75-80%--drop all; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 75 seconds
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.pull-ups X 8-12 X 3; rest 15 seconds
B3.straddle pnf X 20 seconds X 3; rest 75 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

*Pull-ups may be kipping or strict-no extra weight.

05.29.15

Fitness
for time
row 50 cals
40 ring push-ups
30 DLs @ 135/95 (drop all)
20 walking lunge steps w/sandbag (60/45)
10 wall walks

Performance
A.for time
5 rope climbs
20 curtis Ps @ 95/65
20/14 strict pull-ups
10 curtis Ps @ 115/85
10/7 L-pull-ups
200 meter sandbag carry @ 60/45
B.DB external rotation @ 3020 X 6 ea X 2; rest as needed

05.28.15

Fitness
A1.close grip bench press @ 20X0 X 8-10 X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 15 seconds
A3.bad stretch X 20 seconds ea X 3; rest 45 seconds
B.row 300 meters @ 85% X 4; rest 30s seconds

Performance
A1.OHSQ @ 31X1 X 6-8 X 4;  rest 30 seconds
A2.OA DB/KB row @ X020 X 6-8 ea X 4; rest 30 seconds
A3.ring blenders X 4-6 ea direction X 4; rest 90 seconds
B.hamstring good mornings @ 45-55# X 6 ea side with 30 sec hold last rep X 2; rest as needed

05.27.15

Fitness
A.front squat @ 31X1 X 8-10 X 3; rest 30 seconds
A2.strict pull-ups X 5-6 X 3; rest 30 seconds
A3.wall bridge rotations X 6 alt X 3; rest 60 seconds
B1.hollow plank X 30 seconds X 2; rest 20 seconds
B2.DB ext rotations @ 3020 X 10 ea X 2; rest 30 seconds

Performance
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

DOTS Reporting

Below are the links to the spreadsheets for the semi-annual testing (DOTS) for the spring, 2015 session.  Please enter your DOTS results at your earliest convenience.

There are only 2 links as we do not have separate spreadsheets for men and women like last time.   A sample entry has already been listed to give an example.

Remember, I do not need your name--just your numbers!  Also, you do not have to list all of your data on the same row.  If do not end up completing all of the DOTS, please just enter what you do complete. Everything helps!

I will keep the spreadsheets open until the first part of June.  Regular diagnostic work represents a critical piece of the programming puzzle.  Thank you so much for your help!

Fitness
https://docs.google.com/spreadsheets/d/1DGv3UntUyua0E9AH22UXGNaXNxbuAnRkVj0RuByyA5A/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1QbGDPHoVcHgMLgPkEJr1iCuIczgZWkuvyazeM4tkWLs/edit?usp=sharing