07.29.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.
**Compare to 061716

Performance
A.AMRAP in 14:00
5 STOH @ 50% jerk
7 box jumps @ 24/20
9 TTB
11 NJ burpees
14 alternating lunges
B.Z1 for 5:00

07.28.16

Fitness
A.30 minute block
-d-bell front squat @ 20X0 X 5-6
-supinated pull-up hold @ top for 20-30 seconds
-butcher’s block X 20 seconds
-P.lette push-ups @ 20X0 X 8-12
-pec PNF X 20 seconds
-L-sit X 10 seconds
-pigeon X 15 seconds

Performance
A.Record your best standing broad jump in inches (best of 3 attempts)
B.Work up to 80-90% of your clean and jerk for 1 rep
C.EMOM for 10 sets
-1 power clean and jerk @ 60% of part ‘a’
D.row/AD 30 seconds @ 90% X 6; rest 60 seconds
E.2 sets
-Lunge w/rotation X 20 seconds ea
-german hang X 15 seconds
-forward fold pulses X 30
-wrestler’s bridge X 10 (alt)

07.27.16

Fitness
A.6:00 @ 85%
5 pull-ups
10 push-ups
15 squats
Rest 3:00
6:00 @ 85%
Row 300 meters (once)
w/time remaining…
10 hollow rocks
30 jump rope reps
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
B.Z1 for 5-10:00

Performance
A.3 sets @ 85%
-row/run 400 meters
-25 double unders
-10 power cleans @ ~ 40-50% (TNG)
-15 push-ups
-15 box jumps @ 24/20
-5.5 TTB
-100 meter sandbag carry @ 60/45
Rest 3:00 b/t sets
B.Z1 for 5:00
*Alternate rowing and running.

07.26.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds
*Compare to 061416

Performance
A.In 14 minutes, work to a heavy 1 rep snatch.
B.15:00 block
-back squat @ 20X0 X 8-10
-DB/KB OA rows @ X020 X 8-10 ea
-loaded shoulder flexion X 20 seconds
C.Z2 for 10:00

07.25.16

Fitness
A.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok
B.20 minute block
-clean grip DL @ X111 X 5
-kneeling DB press (pronated) @ X020 X 4-5
-bad stretch X 15 seconds ea
-ring rows @ X121 X 6-8
-table X 15 seconds

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets
B.Z1 for 5-10:00
*compare to 061716

07.22.16

Fitness
A.For time
Row 600 meters
25 pike push-ups
100 jump rope reps
20 strict pull-ups
70 jump rope reps
20 box step-ups (right) @ 24/20
20 box step-ups (left) @ 24/20
20 V-ups
40 jump rope reps
100 meter sandbag carry @ 60/45
B.side plank X 20 seconds ea X 2; rest as needed

Performance
A.12:00 block
-snatch @ 85% X 1-2
*rest as needed for high quality reps.
B1.front squat @ 20X0 X 3-2-2; rest 30 seconds
B2.ring rows @ X220 X 8-10 X 3; rest 2:00 w/15-20 seconds of butcher’s bloc

07.21.16

Fitness
A1.snatch grip deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.p.lette push-ups @ 1211 X AMRAP-1 X 3; rest 0
A3.pec PNF X 15 seconds ea X 3; rest 60 seconds
B.10:00 block
-5 D-bell bent over rows @ X020
-AD sprint 30 seconds
*Do not rush the rest on part ‘b.’

Performance
A.10 rebound lateral jumps X 3; rest as needed-barefoot and point toes
B.forward/backward shuttle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
6 plyo push-ups
12 jumping lunges (alt)
AD/row 35 seconds
Odd sets=row
Even sets-AD
Rest ~ 4:00 b/t sets

07.20.16

Fitness
A.AMRAP in 15:00
Run 200 meters
10 knees-to-elbows
10 goblet squats @ 55/35
5 sprawl-to-layouts
B.Z1 for 5-10:00
*perform 3 reps of 20 second arched plank during Z1

Performance
A.2 sets for combined time
Row 500 meters
25 thrusters @ 45/25
15 pull-ups
Rest 90 seconds b/t sets
B.Z1 for 5:00
C.accumulate 60 seconds in hollow plank
D.accumulate 60 seconds in arched plank

07.19.16

Fitness
A.30:00 block
-split squat @ 30X0 X 5-6 ea
-supinated pull-up hold @ top for 15-25 seconds
-lat stretch X 20 seconds
-russian swing X 10
-bar dips @ 20X1 X 5-6
-AD sprint 15 seconds
-table X 15 seconds
*Add weight to bar dips if you can perform over 20 reps unweighted.

Performance
A.15:00 block
-tuck jump over hurdle X 5
-clean and jerk @ ~ 85% X 1-3
B.AD sprint 10 seconds X 5; rest 2-4:00
C.2-3 sets (barefoot)
-elevated child’s pose X 20 seconds
-bretzel X 20 seconds ea
-german hang X 15 seconds
-stand on balls of feet for 30 seconds
-dorsi stretch X 20 seconds ea

07.18.16

Fitness
A.10:00 block
-forward roll into tuck jump X 1-2
-crab crawl X 10 steps
-rib pull X 15 seconds ea
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 sandbag GTS @ 60/45
Run 200 meters
10 hollow rocks
10 ring rows
10 rebound vertical jumps
Rest 2:30 b/t sets

Performance
A.for 20:00 w/30-40 seconds b/t ea movement
-10/6 pull-ups
-10 burpees
-5 power snatches @ fast TNG
-10 wall ball shots
-10 V-ups
-50 meter farmer’s carry
-20 double unders
Rest 2:00 after ‘a’
B.@ 85%
Row 800
Run 800
Rest 2:00 after ‘b’
C.run/row/ad @ Z2 for 5:00
*student may choose order on ‘b’

07.15.16

Fitness
A.15:00 block
-front squat @ 20X0 X 2-3
-supinated pull-up hold @ top for 10-20 seconds
-pigeon pnf X 15 seconds
B.15:00 block
-single leg DL w/KB X 5 ea
-DB OH kneeling press (pronated) X 6-8
-AD sprint 20 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 1-3 (base on feel)
-single leg rebound vertical jump X 5-10 ea
B.4 sets @ 99%
10 D-bell thrusters (moderate and fast)
AD/row 30 seconds
Odd sets=row
Even sets=AD
Rest 4 b/t sets
C.2-3 sets (barefoot)
-loaded shoulder flexion X 20 seconds
-forward fold pulses X 30
-lat stretch X 20 seconds ea
-5 calf raises ea side @ 1221 and hold @ bottom after 5th

07.14.16

Fitness
A.10:00 block
-4-6 alt sideways break falls
-bear crawl w/sideways layouts X 30 seconds
-90/90 rotations X 4 alt
B.8:00 @ 85%
Run 200 meters
14 alt lunges
7 knees-to-elbows
Rest 3:00
8:00 @ 85%
Row 200 meters
10/6 p.lette push-ups
40 jump rope reps

Performance
A.for 35:00 w/30-60 seconds b/t ea movement
-row 300 meters
-5 bar dips+10 push-ups
-20 double unders + 10 V-ups
-1-3 MUs + 10 wall ball shots
-run 300 meters
-5 pull-ups + 5 TTB
-100 meter sandbag carry @ 60/45
-10 box jumps @ 24/20
(step-ups are ok)

07.13.16

Fitness
A.for time
50 cal row
40 thrusters @ 45/25
30 V-ups
20 pull-ups
Run 400 meters
B.side plank X 25 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 82% X 1-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-2-2; rest 30 seconds
B2.pronated ring rows @ 1020 X 6-8 X 3; rest 2:00 w/15 seconds of pec PNF
C.~ 10:00 of Z2 as time allows

07.12.16

Fitness
A.25:00 block
-deadlift @ X111 X 3
-ring push-ups @ 21X1 X 6-10
-bad stretch X 15 seconds ea
-D-bell front squat @ 20X0 X 8-10
-ring rows @ X020 X 8-10
-pec PNF X 15 seconds
B.4 sets
-AD sprint 20 seconds; rest ~ 3:00 (use 5 second roll in)

Performance
A.10 rebound vertical jumps with 180 degree turn (change directions randomly) X 3; rest as needed-barefoot and point toes
B.lateral shuffle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
10 russian swings (moderate and fast)
5 burpees run 100 meters
Rest ~ 4:00 b/t sets
*run to stop sign and walk back to start

07.11.16

Fitness
A.4 rounds for time
100 meter sandbag carry @ 60/45
10 burpee box step-ups @ 24/20
50 meter suitcase carry (moderate)
20 second arched plank
60 jump rope reps
B.Z1 for 5:00

Performance
A.5 rounds for time
Run 400 meters
10 OHSQs @ 95/65
5 L-pull-ups
*Bar from floor-no racks
**You choose grip for L-pull-ups
B.Z1 for 5-10:00

07.08.16

Fitness
A.12:00 block
-deadlift @ X111 X 6-7
-P.lette push-ups X 5-12
-lat stretch X 10 seconds ea
B.12:00 block
-D-bell front squats @ 20X0 X 10-12
-ring rows @ X020 X 8-10
-run 100 meters fast

Performance
A.10:00 block
-6 rebound vertical jumps
-2 laps forward/backpedal shuffle
B.4 sets @ 99%
AD 20 seconds
run 100 meters (go to stop sign)
Rest ~ 3:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-ring side bend X 15 seconds each
-forward fold pulses X 30 w/10 sec hold at end
-thoracic bridge X 15 seconds ea
-dorsi stretch X 30 seconds ea
-single leg seiza X 20 s ea

07.07.16

Fitness
A.for time
AD .5 miles
+
21-15-9
-lateral box step-ups
-knees-to-elbows
+
Row 400 meters

Performance
A.AMRAP in 14:00
Run 400 meters (once-buy in)
Then, w/time remaining…
20 wall ball shots @ 20/14
15/10 pull-ups
10 burpees
B.Z1 for ~ 5-10:00
-stop and perform 2 sets of 20 second hollow plank and 20 second hollow arch during Z1

07.06.16

Fitness
A.12:00 block
-front squat @ 20X0 X 5-6
-supinated pull-ups X 6-8
-table X 15 seconds
B.12:00 block
-12-15 russian swings
-5-10 dive bomber push-ups
-bad PNF X 15 seconds
C.AD sprint 15 seconds (5 sec roll in) X 4; rest 90s-2:00

Performance
A.12:00 block
-high hang clean and jerk @ ~ 60% X 3 (drop all)
-5 rebound tuck jumps
B.4 sets @ 99%
Row 200/175 meters
Rest ~ 3 minutes
C.10:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-jefferson hang X 35 seconds
-loaded shoulder flexion X 20 seconds
-90/90 rotation X 6 alt
-german hang X 15 seconds

The Proving Games Events

Below are the events for The Proving Games on Saturday, July 9.  The briefing will start at 9:10 am on Saturday.  I will answer all questions and give specific standards at the briefing.

Competitors will be able to perform the events in any order.  All events must be completed, however, by 11:30 am.

This is an informal, in-house competition.  With a couple of exceptions, most events will be self-judged.

There is still time to register!  Just sign up at the front desk.

#1
Broad Jump
Find your max distance standing broad jump in inches

#2
Thruster
In 8:00, find your 1RM thruster.  Barbell must begin on the floor (no racks). You must load and unload your own barbell. Once the concentric (ascending) motion of the squat begins, there may be no re-bending of the knees (no jerks allowed).

#3
300 meters
Run 300 meters as fast as possible.  Score in seconds.  Yes, there will be a 300 meter line (150 meters out, 150 meters back)!

#4
Pull-ups/Dips
Perform as many strict pull-ups as possible w/o coming off the bar.
Perform as many strict bar dips as possible w/o coming off the bar.
Once you begin the pull-ups, you have 4:00 to complete your max reps of both pull-ups and dips. You may rest as long as you wish between the pull-ups and dips, however the clock does not stop.
Score is total number of repetitions (pull-ups + dips).

#5
AMRAP in 15:00
10 deadlifts @ 155/95
15 over the bar burpees
20 cal row

07.05.16

Fitness
A.10:00 block
-2-3 forward shoulder rolls
-10 steps of duck walk
-thoracic bridge X 10 seconds each side
B.2 sets @ 85%
10 p.lette push-ups
100 meter sandbag carry @ 60/45
15 jump squats
10 ring rows
Run 200 meters
Rest 90 seconds b/t sets

Performance
A.for 20:00 @ 85% w/30 seconds b/t pieces
-30 double unders
-row 200 meters
-3-10 bar dips
-10 hang power snatches @ light
-run 200 meters
-10 hollow rocks
B.arched plank X 20 seconds X 3; rest as needed

Independence Day Schedule

TPG will be closed Saturday, July 2 through Monday, July 4.  We will re-open at 7 am on Tuesday, July 5.

Happy 4th of July!

07.01.16

Fitness
For time
Row 800 meters
30 wall ball shots @ 20/14
30 russian swings @ 55/35
30 push-ups
100 jump rope reps
30 knees-to-elbows
30 box step-ups @ 24/20
Run 800 meters

Performance
For time
Row 1,600 meters
50 wall ball shots @ 20/14
50 russian swings @ 55/35
50 p.lette push-ups
50 double unders
50 TTB
50 box jumps @ 24/20
Run 1,600 meters