04.30.15

Fitness
A.backward roll X 14-20 reps; rest as needed
B1.row 600 meters @ 85% X 2; rest 20 seconds
B2.alternating cossack squat w/2 sec pause @ bottom X 10 X 2; rest 90 seconds
C1.run 600 meters X 2; rest 20 seconds
C2.bad stretch X 30 seconds ea X 2; rest 60 seconds

Performance
A.2 sets
12:00 @ 85%
run 400 M/row 500 M (alt)
1 Turkish get-up ea side (KB--mod)
10 sandbag squats (R shoulder)
10 sandbag squats (L shoulder)
2 rope climbs
20 burpee step-ups @ 24/20
10/6 strict pull-ups
100 meter suitcase carry @ 55/35 (switch @ 50m)
10 alt sideways apes
rest 6:00 b/t sets
B.hamstring good mornings X 5 ea X 2 w/30 second hold @ final rep; rest as needed--use 35#-45#

04.29.15

Fitness
A1.back squat @ 32X1 X 4-6 X 5; rest 30 seconds
A2.pike push-ups X 5-6 X 5; rest 30 seconds
A3.pronated ring rows @ X020 X 5-7 X 5; rest 20 seconds
A4.pigeon pnf X 15 seconds ea X 5; rest 15 seconds
A5. bridge rotations X 4-6 alt X 5; rest 45 seconds

Performance
A1.EROM deadlift @ TNG X 6-8 X 3; rest 15 seconds
A2.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.HSPU (belly-to-wall) X 4-6 X 3; rest 30 seconds
B2.front lever pulls X 5-6 X 3; rest 90 seconds
C.floor German hangs X 30 seconds X 2; rest as needed

04.28.15

Fitness
A.20:00 @ 85%
row 800 meters
20 step-ups @ 24/20
10 strict pull-ups
10 sandbag GTS @ 60-45
10 ring rows
run 600 meters
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A.snatch w/pause @ hip X 2 X 6 light and fast; rest 60 seconds
B.run 1,000 meters @ 85%; rest 3:00 b/t ‘b’ and ‘c’
C.hang muscle-clean X 2 X 6--light and fast; rest 60 seconds
D.row 1,000 meters +run 1,000 meters @ 85%
E.loaded dorsi stretch X 45 seconds each

04.27.15

Fitness
A.row as many calories as possible in 2:00
rest 60 seconds b/t ‘a’ and ‘b’
B. AMRAP in 10:00 increasing 1 rep per round of--
1 DL @ 155/95
1 over the bar burpee
1 strict knees-to-elbows
2 DLs @ 155/95
2 over the bar burpees
2 strict KTEs
3 DLs
etc.
*Score is combination of cals and reps.

Performance

A.for time

20 CGBP @ BW/.75BW

20 weighted pull-ups @ 35/15

20 alternating pistols

row 600 meters

400 meter sandbag carry @ 60/45

B1.pec PNF X 20 seconds X 2; rest as needed

B2.cuban rotations @ 4020 X 5-6 X 2; rest as needed

*Student determines order of completion.

**Partitioning not allowed.

04.24.15

Fitness
15:00 @ 85% X 2
row 500 M
20 push-ups
20 lunge steps
10 russian swings @ 55/35
run 400 meters
100 meter waiter’s carry @ mod weight (switch @ 50 m)
10 ring rows
10 sec L-sit
rest 5:00 b/t sets

Performance
A1.max vertical jump X 2 X 5; rest 10 seconds
A2.hang snatch @ 50-60% X 2 X 5; rest 60 seconds
B.clean + 2 jerks @ ~ 50-60% X 5; rest 60 seconds
C.@ 80%
row 800 meters
accumulate 45 seconds in hollow plank
run 800 meters
accumulate 30 seconds in ring superman
row 800 meters

04.23.15

Fitness
A.21-15-9 for time
strict pull-ups
bar dips (strict)
*200 meter sandbag carry after 21st, 15th and 9th dip.
@ 60/45
B.single arm DB ext rotation @ 3020 X 6-8 X 2; rest as needed

Performance
A.for time
5 legless rope climbs
50 box step-ups @ 24/20
50 ring push-ups
row 50 cals
50 sandbag GTS @ 60/45
B1.floor German hang X 20 seconds X 2; rest as needed
B2.DB external rotation @ 3020 X 8-10 X 2; rest as needed

04.22.15

Fitness
A1.deadlift @ X120 X 6-8 X 4; rest 15 seconds
A2.bad stretch X 20 seconds ea X 4; rest 75 seconds
B1.CGBP @ 20X0 X 10 X 3; rest 30 seconds
B2.strict TTB X 6-10 X 3; rest 60 seconds
C.for 10:00 @ Z1
1 length F.Ape
10 alt side ways apes
1 length duck walk
run or row 400 meters

Performance
A1.front squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups (choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds each X 3; rest 60 seconds
B1.ring archer push-ups X 6-10 (alt) X 3; rest 15 seconds
B2.bridge rotations (wall or floor) X 6 alt X 3; rest 75 seconds

04.21.15

Fitness
A.14-20 reps of F. shoulder roll; rest as needed
B.max vert jump X 3 TNG X 3; rest as needed
C.run 800 meters @ 85%; rest run time
D. row 800 meters @ 85%; rest run time
E.run 800 meters @ 85%
F.loaded dorsi stretch X 45 seconds ea
G.single leg seiza X 45 seconds ea
H.straddle PNF X 2:00
I.single leg hamstring PNF X 60 seconds ea

Performance
A.2 sets
10:00 @ 85%
run 400/row 500
100 meter sandbag carry @ 60/45
20 no jump burpees
10 strict TTB
6 low gait PVC pass throughs
60 running man jump rope reps
rest 5:00 b/t sets
*Alternate row and run.
B.row 600M/500m @ 85%
*rest 5:00 b/t ‘a’ and ‘b’
C.loaded dorsi stretch X 45 second ea

04.20.15

Fitness
A1.front squat @ 32X0 X 6-8 X 4; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 60 seconds
B1.DB/KB OH press @ X120 X 6-8 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 15 seconds
B3.thoracic bridge rotations X 6 (alt) X 3; rest 45 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A1.deadlift @ TNG X 4-5 X 3; rest 15 seconds
A2.bad stretch X 20 seconds ea X 3; rest 75 seconds
B1. L-sit (p-lettes) X 10-12 seconds X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds
B3.pec PNF X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed

04.17.15

Fitness
A.12-14 reps of forward roll to max vertical jump; rest as needed b/t reps
B.run 1,600 meters @ 85%; rest 6:00
*accumulate 75 seconds in ring FLR during rest.
C.row 1,200 meters @ 85-90%
D1.straddle PNF X 40 seconds X 2; rest 20 seconds
D2.loaded dorsi stretch X 30 seconds ea X 2; rest 20 seconds
D3.hamstring PNF X 30 seconds ea X 2; rest 20 seconds

Performance
2 sets @ 85%
row 1,000 meters
10 wall walks
20 sandbag step-ups @ 20in box
100 meter farmer’s carry @ 55/35
10 hollow rocks
1 rope climb
run 400 meters
rest 6:00 b/t sets and change order second set

04.16.15

Fitness
A1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
A2.HSPU or pike push-ups X 6-8 X 3; rest 90 seconds
B1.single arm DB/KB row @ X020 X 8-10 each side X 3; rest 15 seconds
B2.wall bridge rotations X 6 alt X 3; rest 60 seconds
C.accumulate 60 seconds in plow

Performance
A1.snatch grip deadlift @ TNG X 5-7 X 3; rest 15 seconds
A2.pigeon PNF X 20 seconds ea X 3; rest 75 seconds
B1.split or push jerk X 3 X 4; rest 45 seconds
B2.tuck front lever X 8-10 seconds X 3; rest 15 seconds
B3.floor German hang X 20 seconds; rest 60 seconds

speed focus on jerk--nothing over 60%

04.15.15

Fitness
A.10:00 @ 85%
10 burpees (no jump)
14 box step-ups @ 24/20
28 running man jump rope reps
run 200 meters
rest 5:00
10:00 @ 85%
10 ground -to-shoulders w/sandbag
7/5 strict pull-ups
10 hindu push-ups
row 300/200 meters
B. cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A.3 position clean (drop all) X 4; rest 75 seconds--speed
B.hang muscle snatch X 2 X 5; rest 75 seconds
C. run 1.5 mile time trial--record time
D.accumulate 90 seconds in ring FLR

04.14.15

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 russian swings @ 55/35
B1.floor German hang X 20 seconds X 2; rest 15 seconds
B2.pec PNF X 20 seconds each X 2; rest 15 seconds

Performance
A.AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
strict pull-ups
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
pistols (alternating)
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
ring dips (strict)
*Clock does not stop.
**Score is total reps (points) at the end.  Each get-up is worth 2 points.
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

04.13.15

Fitness
A1.snatch grip deadlift @ X120 X 8-10 X 3; rest 30 seconds
A2.ring push-ups (supinate @ top) @ 31X1 X 8-10 X 3; rest 75 seconds
B.supinated pull-ups @ X131 X AMRAP-1 X 3; rest 90 seconds
C.for 12:00 @ Z1
100 meter farmer’s carry (moderate)
1 lap bear crawl
row or run 400 meters

Performance
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.CGBP @ 20X0 X 8-10 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.swan retractions @ 1111 X 6-8 X 3; rest 15 seconds
B2.pec PNF X 20 seconds each X 3; rest 60 seconds

04.10.15

Fitness
A.OHSQ @ 3311 X 5-6 X 3; rest 90 seconds
B. for time
row 700 meters
25 bar dips
40 loaded box step-ups @ 24/20 & 35/15# KB (only one in rack)
15 knees-to-elbows
row 200 meters

Performance
A.15-12-9 reps of
curtis ps @ 95/55
L pull-ups
B1.barbell protraction X 30 seconds X 2; rest as needed
B2.wall bridge rotations X 6 alt X 2; rest as needed

04.09.15

Fitness
A.romanian deadlift @ X131 X 8-10 X 3; rest 45 seconds
A2.archer push-ups (on floor) X 5-8 each side X 3; rest 45 seconds
A3.pull-ups X 8-10 X 3; rest 90 seconds
B.run and/or row for 10 minutes @ easy aerobic pace
*Accumulate 60 seconds of hollow plank during aerobic piece.

Performance
A1. Back squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups ( you choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 20 seconds
A4. archer ring push-ups X 8-10 alt X 3; rest 60 seconds
B.run/row @ easy aerobic for 10:00
*Perform 2 sets of 5 cuban rotations @ 4020 during ‘b.’

04.08.15

Fitness
A.20 reps of forward roll; rest as needed b/t reps
B.@ 85-90%
row 1,200 meters; rest 30 seconds
C.single leg seiza X 20 seconds each; rest 3:00
D.run 1,000 meters @ 85-90%; rest 30 seconds
E.loaded dorsi stretch X 45 seconds each; rest 30 seconds
F.hamstring pnf X 60 seconds each

Performance
A.12:00 @ 85%
row 600/500 meters
10 sand bag turkish get ups (5 ea)
10 parallette pass throughs
rest 5:00
12:00 @ 85%
run 400 meters
10/6 strict TTB
3 wall walks
B.straddle PNF X 2:30 (accumulated)

04.07.15

Fitness
A1. front squat @ 32X0 X 6-8 X 3; rest 45 seconds
A2.DB or KB overhead press @ X110 X 8-10 X 3; rest 90 seconds
B1.ring rows @ X020 X 8-10 X 3; rest 15 seconds
B2.lunge with rotation X 15 seconds each X 3; rest 60 seconds

Performance

A1.deadlift @ TNG X 6-8 X 3; rest 15 seconds

A2. bad stretch X 20 seconds each X 3; rest 75 seconds

B1.OA KB/DB press @ X110 X 8-10 ea X 3; rest 30 seconds

B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds

B3.pec PNF X 20 seconds ea X 3; rest 60 seconds

04.06.15

Fitness
A.8:00 @ 85%
row 500 meters
50 single jump rope reps
10 hindu push-ups
100 meter waiter’s carry (moderate-50 m ea side)
rest 4:00
8:00 @ 85%
run 200 meters
active hang 30 seconds
100 meter sandbag carry
14 walking lunge steps
B.single arm DB ext rotation X 6 ea X 2; rest as needed

Performance
A. hang snatch X 2 X 5--speed focus; rest 75 seconds
B.hang muscle clean X 2 X 5--speed focus; rest 75 seconds
C.run 1,000 meters X 2; rest 3:00
D.supine leg rotations X 10 (alt) X 3; rest 60 seconds

Happy Easter!

TPG is closed Friday, April 3 through Sunday, April 5.

Happy Easter!

04.02.15

Fitness
A.broad jump X 1 X 5; rest as needed
B1.split squat @ 30X0 X 8-10 ea X 3; rest 15 seconds
B2.HSPU (belly-to-wall) X 6-8 X 3; rest 15 seconds
B3. single arm DB/KB row @ X020 X 8-10 ea X 3; rest 75 seconds
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
2 sets @ 85%
row 600/500
20 wall ball shots @ 20/14
100 meter sandbag carry
15 ring rows
30 box step-ups @ 24/20
1 turkish get-up each side (mod)
run 400 meters
rest 5:00 b/t sets

04.01.15

Fitness
AMRAP in 20:00
row 500 meters
20 release push-ups
20 box step-ups @ 24/20
20 russian swings @ 55/35
10 pull-ups
run 400 meters

Performance
A.belly-to-wall HS hold X 20 seconds X 3; rest as needed
B1.deadlift @ TNG X 10 X 3; rest 60 seconds
B2.supinated weighted pull-ups X 8-10 X 3; rest 20 seconds
B3.lunge with rotation X 15 seconds each X 3; rest 75 seconds
C.bar protraction X 30 seconds X 2; rest as needed