12.30.16

Fitness
A.3 sets @ 85%
-row 300 or AD .3 miles
-15 wall ball shots @ 20/14
-12 box step-ups @ 24/20
-9 ring rows
rest 90 seconds b/t sets
B.Z2 for 5-10:00
*student chooses row or AD--may switch set-to-set

Performance
4 rounds for time
run/row 400 meters
10 power snatches @ 75/45
5 burpees over hurdle @ 24/20 (face hurdle)
*you may start on the row or run, but you must alternate and row twice and run twice.

12.29.16

Fitness
5 rounds for time
run 200 meters
10/5 p.lette push-ups
10 russian swings @ 55/35

Performance
A.25:00 block
-front squat @ 21X1 X 8-10
-butcher’s block X 30 seconds
-2 get-ups ea side
-10 second L-sit
-10 hollow rocks
-5 seated pike pulses w/30 second seated pike stretch

12.28.16

Fitness
A1.6-10 hanging knee circles X 3;  rest with wrestler’s bridge X 10 alternating (slow)
A2.shoulder shrugs in tuck L position X 5-10 X 3; rest w/10 slow bootstrappers
B.EMOM for 9 sets
rotate through…
AD 30 seconds @ 90%
row 30 seconds @ 90%
run 30 seconds @ 90%
*you will do 3 sets of each modality.  9 sets total.

Performance
A.deadlift @ 70% X 1 X 12; rest 10-40 seconds b/t reps
B.9 sets E2MO2M (rotate)--every 2 minutes on 2 minutes
-close grip push-ups X AMRAP-2
-pull-ups X ⅓ max reps
-run 200 meters @ 90% or AD .3 miles
*you will do 3 sets of each modality.  9 sets total

12.27.16

Fitness
A1.front squat @ 21X1 X 8-10 X 3; rest w/hip internal rotation X 20 seconds ea
A2.supinated pull-ups X AMRAP-1 X 3; rest w/loaded shoulder flexion X 30 seconds
B.2 continuous get-ups ea side X 3; rest w/special shoulder #1 (back of hand down) X 20 seconds ea

Performance
A1.clean and jerk @ 65-70% X 1.1.1 X 3; rest 30 seconds
A2. alternating side shuffle w/cones ~ 12 feet apart for 30 seconds X 3; rest 60 seconds
B.10:00 block (barefoot)
-forward roll into jump over hurdle X 2
-TTB w/shoulder elevation X 5-8
-balance on PVC for 60 seconds

Holiday Hours

Christmas
TPG will be closed Saturday, December 24 through Monday, December 26.  We will reopen Tuesday, December 27.

New Year
TPG will be closed Saturday, December 31 through Monday, January 2.  We will reopen Tuesday, January 3.

Merry Christmas and Happy New Year!

12.23.16

Fitness
A1.tuck sit X 10-30 seconds X 5; rest w/30 seconds of plow
A2.L Hang X 10-30 seconds X 5; rest w/20 seconds of bretzel ea side
B.4 rounds for time
8 one arm D-bell OH presses (4 ea side)
3 position plank X 25 seconds ea position (left side, right side, hollow)
*Choose weight that is tough for 6-8 reps when fresh.
**Student chooses order on  planks.  You must accrue 25 seconds in ea position prior to moving to the next round.

Performance
A.deadlift @ 90% X 1 X 3; rest 2:00-3:00 b/t
B.EMOM for 12 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 400 meters @ 85-90% X 4; rest 2:00 b/t sets

12.22.16

Fitness
A.5 sets @ 85%
10 ring rows
10 d-bell front squats (moderate & unbroken)
bear crawl 60 seconds
row 200 meters
rest 90 seconds b/t sets

Performance
A.AMRAP in 16:00
run 200 meters
5 STOH @ 95/65
7 burpees over the bar
9TTB
B.Z1 for 5:00

12.21.16

Fitness
A.EMOM for 10 sets
-odd=10-15 russian swings
-even=20 seconds of push-ups
B.for time
100 jump rope reps
20 NJ burpees
75 jump rope reps
20 wall ball shots @ 20/14
50 jump rope reps
20 cal on AD

Performance
A.wide grip strict pull-up (wider than shoulder width) ladder X 2-3-4 (men) 1-2-3 (women) X 3-4 ladders
B.15:00 block
-front squat @ 32X1 X 5
-1 heavy get-up each side
-elevated child’s pose X 30 seconds

Holiday Hours

Christmas
TPG will be closed Saturday, December 24 through Monday, December 26.  We will reopen Tuesday, December 27.

New Year
TPG will be closed Saturday, December 31 through Monday, January 2.  We will reopen Tuesday, January 3.

Merry Christmas and Happy New Year!

12.20.16

Fitness
A1.5-10 knees-to-elbows X 5; rest with bad stretch X 20 seconds ea
A2.ring FLR X 10-30 seconds X 5; rest w/5 seated pike pulses + pike stretch X 20 seconds
B.run 2:00 @ 85% X 4; rest 2:00

Performance
A.deadlift @ 87% X 1 X 3; rest 90 seconds-2:00 b/t
B. In 10:00, work up to a heavy 1 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds
D.run @ 85-90% X 90 seconds X 4; rest 2:00 (perform ~⅓ max reps push-ups during rest)

12.19.16

Fitness
A.30 minute block (barefoot)
-back squat @ 31X1 X 5
-strict pull-ups X 5
-OA lat stretch X 20 seconds ea
-1 heavy get-up each side
-lunge with rotation X 5 reps ea side
-1 heavy get-up each side
-5 jumps over hurdle (focus on soft, precise landing)

Performance
A1.3 position hang snatch  (high,mid,low) @ 60% X 1 ea X 5; rest 30 seconds
A2.75 meter shuttle (cones ~ 12.5 meters apart-6 trips to make 75)  X 4; rest 60 seconds
Barefoot
12:00 Block
-½ max reps strict pull-ups (pronated)
-single leg jump over hurdle X 3 each
-single leg seiza X 40 seconds (switch back and forth)

12.16.16

Fitness
A1.5-10 knees-to-elbows X 4; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 4; rest w/10 slow boot strappers
B.run 4:00 @ 85%
rest 3:00
row 4:00 @ 85%
rest 3:00
run 4:00 @ 85%
*perform 20 seconds of side plank ea side during rest on part ‘b’

Performance

A.deadlift @ 85% X 1 X 4; rest 60-90 seconds seconds b/t reps

B. In 10:00, work up to a heavy 3 rep CGBP @ 20X0

C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 30-60 seconds

D.run @ 85-90% X 60 seconds X 6; rest 2:00 (perform ~⅓ max reps strict pull-ups during rest)

12.15.16

Fitness
A.30 minute block
-d-bell front squat @ 31X1 X 5
-5-6 pull-ups
-30 seconds of elevated child’s pose
-2 get-ups ea side (mod-hvy)
-crawl 60 seconds
*Rotate through these crawling patterns:
-bear
-duck walk
-inch worm
*Over 10 strict pull-ups = add weight
Coach Note: D-bell front squat is two d-bells in front rack.

Performance
A1.3 position hang clean (high,mid,low) @ 60% X 1 ea X 4; rest 30 seconds
A2.50 meter shuttle (cones ~ 12.5 meters apart-4 trips to make 50)  X 4; rest 60 seconds
B.12:00 block (barefoot)
-tuck jump over hurdle w/land and turn X 6
-10-15 hollow rocks
-balance on PVC for 60 seconds

12.14.16

Fitness
A1.tuck sit X 10-30 seconds X 4; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 4; rest w/20 seconds bad stretch ea side
B.15-12-9-6 for time
-russian swings (mod/heavy)
-pike push-ups
-hollow rocks

Performance
A.deadlift @ 80% X 1 X 6; rest 40-80 seconds b/t reps
B.EMOM for 10 sets
odd sets: 3-12 bar dips
even sets: 5-20 push-ups
*Select numbers you think you can maintain throughout. Number may be different for dips & push-ups.
C.row 650 meters @ 85-90% X 3; rest 3:00 b/t sets

12.13.16

Fitness
4 sets @ 85%
AD .25 miles
10 sprawl-to-layouts
50 meter sandbag carry @ 60/45 (bear hug)
10 ring rows
run 200 meters
rest 2:00 b/t sets

Performance
A.4 rounds for time
run 400 meters
15 wall ball shots @ 20/14
10 pull-ups
B.20 calf raises @ 1111 X 3; rest w/20 seconds of dorsi stretch ea side
C.single leg seiza X 60 seconds (back and forth)

12.12.16

Fitness
A1.clean grip deadlift @ X111 (re-set @ bottom) X 6-8 X 3; rest w/5 slow reps of cat/cow
A2.P.lette push-ups X 5.5.5 X 3; rest w/pec stretch on rig for 20 seconds ea
B.3 rounds for time
20 cal row
20 box step-ups @ 24/20

Performance
A1.pronated chin over the bar hold X 10-30 seconds  X 4; rest w/butcher’s block  X 30 seconds
A2.back squat @ 32X1 X 3 X 4; rest w/bad stretch X 20 seconds ea side
B1.2 heavy get-ups ea side X 4; rest 30 seconds
B2.hollow plank X 20-30 seconds X 4; rest w/special shoulder #1 (palm down) X 20 seconds ea

12.09.16

Fitness
3 sets@ 85%
10 pull-ups
20 box step-ups @ 24/20
crab crawl 60 seconds
run 400 meters
50 meter OA KB Overhead  carry (switch ½ way)
row 300 meters
rest 3:00 b/t sets

Performance

A.5 rounds for time

run 200 meters

5 power cleans @ 60% max

10 over-the-bar burpees

12.08.16

Fitness
A.Alternating Ladders for 10:00
push-ups X 3-6-9
russian swings X 6-9-12
Execution Note:
Looks like: 3 pus, 6 swings,6 pus,9 swings,9 pus, 12 swings. Then, start over at 3 pus and 6 swings. Not a tester, shake it off as needed but do not dilly dally.
B.for time
AB 1mile
25 rings rows
25 burpees

Performance
A1.strict pull-ups (supinated or pronated) X 4-8 X 3; rest w/OA lat stretch X 20 seconds ea
A2.back squat @ 32X1 X 5 X 3; rest w/hip internal rotation stretch X 30 seconds ea
B.10 T-get-ups (mod/heavy) (5 ea side)
Execution note:  Students should add weight to pull-ups If max is over 12.

12.07.16

Fitness
A1.5-10 knees-to-elbows X 3; rest with wrestler’s bridge X 10 alt
A2.ring FLR X 10-30 seconds X 3; rest w/10 slow boot strappers
B.row 3:00 @ 85%
rest 2:00
run 3:00 @ 85%
rest 2:00
row 3:00 @ 85%
*perform 15 hollow rocks during each rest period on part ‘b’

Performance
A.deadlift @ 75% X 1 X 8; rest 20-50 seconds b/t reps
B. In 10:00, work up to a heavy 5 rep CGBP @ 20X0
C.CGBP @ 80% of part ‘b’ X 5 X 5; rest 20-60 seconds
D.row 200 meters @ 85-90% X 5; rest 60 seconds

12.06.16

Fitness
A1.back squat @ 31X1 X 6-8 X 3; rest w/dorsi stretch X 20 seconds ea
A2.pull-ups (pronated) X 3.3.3 X 3; rest w/OA lat stretch (add weight if max strict pull-ups is over 10).
B.P.lette push-up ladders
2-4-6 X 3
perform 1 mod/heavy get-up per side after each completed ladder

Performance
A1.high hang snatch @ 60% X 2 X 5; rest 30 seconds
A2.50 meter shuttle X 5; rest 60 seconds
B.10:00 block (barefoot)
-4 alt lateral rebound jumps over hurdles
-2-4 forward rolls
-10 second L-sit
-single leg seiza X 20 seconds ea

12.05.16

Fitness
A1.tuck sit X 10-30 seconds X 3; rest w/5 reps of hamstring GM ea side
A2.L Hang X 10-30 seconds X 3; rest w/20 seconds bad stretch ea side
B.4 rounds for time
10 DLs @ ~ 50% 1RM
20 alternating lunge steps
run 200 meters

Performance
A.deadlift @ 70% X 1 X 10; rest 20-40 seconds b/t reps
B.3-4 alternating ladders
-P.lette push-ups w/feet elevated on 20 in box X 6-8-10 (men) and 3-4-5 (women)
-pull-ups X 3-4-5 (men)
X 1-2-3 (women)
C.run 800 meters @ 85-90% X 2; rest 3:00
D.calf raises @ 1111 X 20 X 2; rest w/dorsi stretch X 20 seconds ea leg

12.02.16

Fitness
A.25:00 block
-front squat @ 21X1 X 6-8
-6-8 pull-ups (pronated-add weight if max is over 12)
-elevated child’s pose X 30 seconds
-2 get-ups each side
-bretzel X 20 seconds each side

Performance
A1.high hang clean @ 60% X 2 X 5; rest 30 seconds
A2.50 meter shuttle X 5; rest 60 seconds
B.10:00 block (barefoot)
3 tuck jumps over hurdle (control landing)
12-15 hollow rocks
roll feet on PVC for 30 seconds

12.01.16

Fitness
A.tuck sit X 10-25 seconds X 3; rest 60 seconds w/jefferson hang X 20 seconds
B.hanging knee raises X 5-10 X 3; rest w/bad stretch X 20 seconds ea
C.AMRAP in 10:00
row 500 meters (once-buy in)
then, w/time remaining…
5 push-ups
5 hollow rocks

Performance
A.deadlift @ 65% X 1 X 12; rest 10-30 seconds b/t reps
B.20:00 block
-¼ max reps of strict pull-ups
-max reps push-ups in 30 seconds
-run 2:00 @ 85%
-bad stretch X 30 seconds ea
-dorsi stretch X 20 seconds ea

Friday, December 2

The 6 pm session on Friday, December 2 is canceled because the 8th annual TPG Christmas party starts at 7!

An evite was sent last week and you can find invitations at the gym as well.  Please know that members of TPG (past and present) and your families are invited!  We always have bounce backs on the evite, so you are invited even if you did not receive it.  Just email Charles at tpgbr1@yahoo.com and I will re-send.