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