08.31.16

Fitness
A1.pull-ups X 3-5 X 3; rest 0 seconds
A2.90/90 rotation X 4 alt X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B1.ring FLR X 20-30 seconds X 3; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 3; rest 60 seconds

Performance
A.High hang snatch @ 65-70% X 2 X 4;rest 30 seconds
B1.5-6 pistols X 3 (do not alternate) ; rest 30 seconds
B2.50 meter double KB OH carry X 3; rest 30 seconds
B3.L-sit X 6.6.6 seconds X 3; rest 60 seconds
*add weight to pistols if 5-6 are easy

08.30.16

Fitness
A.15:00 block
-6-8 deadlifts @X121
-3.2.1 bar dips
-pec PNF X 15 seconds
*over 12 strict bar dips=add weight
B.row and/or AD 30 seconds @ 90% X 6; rest 60 seconds

Performance
A1.3-10 strict pull-ups w/1 second pause w/chin above bar X 3; rest 45 seconds
A2.belly-to-wall HSPU X 3-8 X 3; rest 0
A3.seated straddle PNF X 20 seconds X 3; rest 60 seconds
B.run/row 60 seconds @ 85-90% X 5; rest 60 seconds
*Choose run/row based on testing bias

08.29.16

Fitness
A.For time
run 400 meters
20 russian swings @ 55/35
run 200 meters
20 ring push-ups
row 400 meters
20 hollow rocks
row 200 meters
20 burpees
B.side plank X 25 seconds ea X 2; rest as needed

Performance
A.split squat @ 20X0 X 5 ea X 3; rest 90 seconds
B.3 rounds for time
10 power snatches @ 60%
20 wall ball shots
30 DUs
C.Z1 for 5:00

08.26.16

Fitness
A.15:00 block (barefoot)
-D-bell Thrusters X 5 (mod-to-heavy)
-pull-ups X 3.3.3
-PVC stand for 60 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B1.run 400 meters @ 80% X 3; rest 30 seconds
B2.partner tennis ball catch X ~ 60 seconds X 3; rest 60 seconds

Performance
A.3 rounds for time
Row 400 meters
15 thrusters @ 95/65
12 TTB
B.Z1 for 5:00

08.25.16

Fitness
3 sets @ 85%
run 200 meters
20 walking lunge steps
10 sandbag GTS @ 60/45
10 NJ burpees
40 jump rope slalom reps
row or AD 60 seconds
rest 3:00 b/t sets

Performance

A.15:00 block

-2 mod/heavy turkish get-ups ea side 

-5 weighted pull-ups (supinated)

-pigeon PNF X 15 seconds

B.15:00 block

-Run/Row 2:00 @ Z2

-6 steps lizard crawl

-6 power skips

-6 alt sideways apes

08.24.16

Fitness
A1.pull-ups X 3-5 X 5; rest 0 seconds
A2.hip Internal Rotation PNF X 15 seconds ea X 5; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B.10 Turkish get-ups (mod-to heavy--5 ea side-move slowly)
C.PVC drop game with partner X 2-3:00

Performance
A.clean and jerk @ 60-65% X 1 X 10; rest 30 seconds
B1.3-4 pistols ea (do not alternate) X 5; rest 30 seconds
B2.50 meter double KB rack carry X 5; rest 30 seconds
B3.ring superman X 10 seconds X 5; rest 60 seconds
*add weight to pistols if 4 are easy

08.23.16

Fitness
A.15:00 Block
-10 russian swings
-1-3 dive bomber push-up ladder
-bad stretch X 15 seconds ea
B.row and/or AD 20 seconds @ 90% X 7; rest 60 seconds

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-lunge with rotation X 15 seconds ea
B.15:00 block
-run/row/AD 2:00 @ Z2-Z3
-5 DB bent over rows @ 20X0
-15 second side plank ea side

08.22.16

Fitness
5 rounds for total time
Run 200 meters
10 wall ball shots @ 20/14
10 ring rows
Rest 60 seconds b/t each round
Score is total work time.

Performance
A.shrimp squat X 5 ea X 4; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row 200 meters
20 jumping lunges (alt)
15/10 P.lette push-ups
10 OA swings @ 55/35 (right)
10 OA swings @ 55/35 (left)
Run 200 meters
Rest 2:00 b/t sets

Open Gym

We will not have Open Gym this Saturday.  Please consider using this time to help your fellow superathletes with flood clean up. Email Charles at tpgbr1@yahoo.com if you would like to help and need directions to homes in need.

08.19.16

Fitness
A.15:00 Block
-front squat @ 32X1 X 2-3
-pull-ups X 2.2.2
-pigeon PNF X 15 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
B.15:00 block
-PVC stand for 45 seconds
-against the wall throw w/ catch (stand on 1 leg)
-run or AD for 90 seconds @ Z2

Performance
A.AMRAP in 17:00
Run 400/row 400
10 TTB
10 STOH @~ 55% of jerk max
100 meter sandbag carry @ 60/45
B.Z1 for 5-10:00
*alternate b/t the run and row
**barbell from floor

08.18.16

Fitness
20-16-12-8 reps for time
-cals on rower
-russian swings @ 55/35
-push-ups
-lunges (alt)

Performance
A.15:00 block
-1 mod/heavy turkish get-up ea side
-3 weighted pull-ups
-seated straddle PNF X 20 seconds
B.15:00 block
-jump rope 60 seconds (mix DUs and SUs)
-5 reps of  inch worms
-10 box step-ups @ 24/20
-karaoke 50 meters ea direction
-row/AD/run for 60 seconds

08.17.16

Fitness
A1.pull-ups X 5-6 X 4; rest 0 seconds
A2.seated straddle PNF X 20 seconds X 4; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B.heavy farmer’s carry 50 meters  X 4; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 4; rest 0 seconds
B3.front plank X 15 seconds X 4; rest 60 seconds

Performance
A.snatch @ 60-65% X 1 X 10; rest 30 seconds
B1.4-6 alt pistols X 4; rest 30 seconds
B2.50 meter double KB OH carry X 4; rest 30 seconds
B3.L-sit X 5.5.5 seconds X 4; rest 60 seconds
*add weight to pistols if 4-6 is easy

08.16.16

Fitness
A.for 15:00
-OA DB clean and press ladders X 1-2-3; rest as needed
*Perform loaded shoulder flexion for 20 seconds after each completed ladder
B.row and/or AD 15 seconds @ 90% X 9; rest 45 seconds

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-5 belly-to-wall HSPUs
-90/90 rotation X 4 alt
B.15:00 block
-run/row/AD 90 seconds @ Z2
-10 hollow rocks
-10-15 second hold @ top of ring row position

Flood Closure

Due to the historic flood we find ourselves in, TPG will be closed Monday. We will make a decision regarding when we will re-open as soon as we are confident that conditions are safe enough to do so. 

Please know that Charles, Josh and Felix will continue to pray for God's grace and provision for all of the TPG family as well as the rest of our community.

08.12.16

Fitness
A.15:00 Block
-15 russian swings (moderate/unbroken)
-hindu push-ups X 2-3-4
-pec PNF X 15 seconds/single leg seiza X 15 seconds ea (alternate)
B.run 15 seconds @ 90% X 7; rest 45

Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bretzel X 15 seconds ea
B.15:00 block
-run/row 60 seconds @ Z2
-20 second belly-to-wall HS hold
-1 sandbag get-up ea side @ 60/45

08.11.16

Fitness
A.AMRAP in 5:00
30 jump rope reps
10 box step-ups @ 24/20
Rest 2:00
AMRAP in 5:00
Cals on rower
Rest 2:00
AMRAP in 5:00
6 STOH @ D-bells (moderate)
8 knees to elbows
10 burpees
*score is total number of reps + cals

Performance

A.split squat @ 20X0 X 5 each X 3; rest 90s-2:00

B.5 rounds for time

5 power cleans @ 60%

7 burpees over the bar

9 wall ball shots

C.Z1 for 5:00

08.10.16

Fitness
A.15:00 Block
-front squat @ 32x1 X 3-5
-1-2-3 pull-ups ladder
-90/90 rotation X 2-4
*No pull-ups = 3, 10 second chin over bar holds ea set
B.15:00 block
-PVC stand for 30 seconds
-row or AD 60 s @ Z2
-behind the back throw and catch 60 seconds
-run 60 seconds @ z2

Performance
A.alternate 1-2-3 strict pull-up and OA KB press ladders X 3; rest as needed b/t rungs and 90s-2:00 b/t ladders
*Add weight to pull-ups if possible
B.run or row 15 seconds @ 90% X 8; rest 45 seconds
*Select Cycle Bias.

08.09.16

Fitness
A.3 sets @ 85%
Row 250 meters
25 squats
10 ring rows
10 sprawl to layouts
15 russian swings
10 push-ups
Run 200 meters
Rest 3:00 b/t sets

Performance
A. 1 moderate/heavy turkish get-up ea side X 5; rest as needed
B.AMRAP in 12:00
Run 200 meters
6 strict TTB
12/6 bar dips
C.Z1 for 5:00

08.08.16

Fitness
A1.pull-ups X 5-6 X 3; rest 0 seconds
A2.seated hip internal rotation PNF X 15 seconds ea X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B1.heavy suitcase carry 100 meters (switch ½ way) X 3; rest 20 seconds
B2.10-20 tennis ball wall bounces to catch X 3; rest 0 seconds
B3.10 hollow rocks X 3; rest 60 seconds
*catch and throw w/same side--do not throw against door

Performance
A.hang snatch @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.EMOM for 10 sets
-2-4 alternating pistols
C1.heavy farmer’s carry X 100 meters X 3; rest 20 seconds
C2. L-sit X 6 seconds.6 seconds X 3; rest 75 seconds

08.05.16

Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
B.ring rows @ X020 X 5 X 2; rest 60 seconds

Performance
A.15:00 block
-4 turkish get-ups (alternating-2 ea side)
-5 weighted pull-ups
-pigeon X 20 seconds
B.15:00 block
-run/row 400 meters @ Z2
-hollow plank X 30 seconds

08.04.16

Fitness
A.1-2 strict pull-up ladders X 3-4; rest as needed
B1.50 meter front rack carry (heavy) X 3; rest 30 seconds
B2.front plank X 20-30 seconds X 3; rest 20 seconds
B3.10-20 tennis ball wall bounces to catch X 3; rest 90 seconds
*1 seconds pause @ bottom of pull-ups.
**add weight if max pull-ups is greater than 10
***catch and throw w/opposite sides

Performance
A.hang clean @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.shrimp squat X 5 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
C.10:00 block
-KB/DB rack carry (moderate to heavy) X 50 meters
-side plank X 20 seconds ea
-bad stretch X 15 seconds ea

08.03.16

Fitness
A.15:00 block
-Russian swings X 10 X 2; short rest b/t sets
-ring push-ups X 3-4-5
-pec PNF/bad stretch 15 seconds (alternate)
B.run 15 seconds @ 90% X 5; rest 45 seconds

Performance
A.strict HSPU ladders X 1-2-3 X 3; rest as needed
B.strict pull-up ladders X 1-2-3 X 3-4; rest as needed-must pause for 2 seconds @ bottom of each rep
C.Z2 for 15:00
row and/or run
*Stop and perform 5 pronated ring rows every 4:00.

New Cycle Objectives

Fitness
-Build capacity in loaded carries to increase structural strength and overall capacity in a risk appropriate way.
-Increase aerobic power-endurance capacity in the running and rowing.
-Increase strength-endurance in upper body pressing and pulling.
-Develop better hand-eye coordination.
-Increase the students' levels of "antifragility."

Performance
-Increase upper body strength-endurance (pressing and pulling).
-Increase unilateral squatting strength and balance.
-Increase aerobic power endurance with a bias towards either running or rowing (student's choice).
-Increase the students' levels of "antifragility."

Here is a link to a definition of antifragility: https://en.wikipedia.org/wiki/Antifragility

08.02.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s (new cycle test)
B.for time (new cycle test)
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)-new cycle test
B.2 sets @ 85%
row/run 600 meters
15 NJ burpees
15 ring rows
40 double unders
20 wall ball shots
15 russian swings @ 55/35
100 meter bear hug carry w/sandbag @ 60/45
Rest 4:00 b/t sets

08.01.16

New Cycle testing

Fitness
A.front squat @ 32X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=feet on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance
A.work up to a 5RM weighted pull-up
B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed
B.run 2 miles or row 3K for time (student chooses-we will re-test same @ end of cycle)
Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.