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.