12.29.17

Fitness and Performance
A.for time
50 cal row
50 burpees
50 double unders or 150 singles
50 wall ball shots
50 sandbag GTS @ 60/45
B.penguin X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

12.28.17

Fitness and Performance
A.5 sets (barefoot)
-5-8 strict TTB
-front squat @ 21X1 X 5
-shrimp 1 length
-L-sit X 10 seconds
-special shoulder #1 X 10 reps (alt)
-3 jumps over hurdle
-twisting Lunge X 5 breaths ea
B.dorsi X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4-7-8 w/ wave tension for 2-3:00

12.27.17

Fitness and Performance
A.Helen
3 Rounds for Time
run 400 meters
21 swings @ 55/35 (Russian or American)
12 pull-ups
B. 2 sets
side plank X 20 seconds ea
½ rolls from sphinx X 10
front plank X 20 seconds
10 alternating windshield wipers
OA lat X 10 breaths ea
C.breathe @ 4-7-8 w/ wave tension for 2-3:00

Christmas Schedule

TPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.

Merry Christmas!

12.22.17

Fitness
A.5 sets
-15 russian swings
-10 hamstring rocks ea side
-p.lette push-ups @ 2111 X AMRAP-1
-penguin X 6 breaths
-run 200 meters @ 85-90%
-walk 60 seconds
B.sphinx X 10 breaths
20 windshield wipers (alt)
-breathe @ 3-5-7 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 burpee pull--ups
10 sandbag GTOH @ 60/45
B.20 rocks
-20 windshield wipers (alt)
-OA lat X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Men use taller bars

12.21.17

Fitness
A.AMRAP in 15:00
5 knees-to-elbows
10 wall ball shots
20 sprawl-to-jumps
30 jump rope reps
200 meter row
B.30 second hollow plank
-dorsi X 10 breaths ea
-down dog to up dog X 10
-breathe @ 3-5-7 for 2-3:00

Performance

A.36 Minutes @ Tempo MAP Pace

-100 meter sandbag run

-14 box step-ups @ 24/20

-5.3.2 TTB

-AB 10 cals

-5 TNG GTOH @ light

-12.8 wall ball shots

*5 seconds b/t clusters

B.table-to-plow X 10 

-glute bridge w/hands under feet X 10 breaths

-breathe @ 3-5-7 for 2-3:00

12.20.17

Fitness
A.4 sets
-back squat @ 20X0 X 3
-ring rows @ 1111 X 8-10
-OA lat X 5 breaths ea
-8 point plank X 25 seconds
-plow-to-side-sit X 10 (alt)
-rest 30 seconds
B.10 reps inch worm
-20 rocks
-seated spinal twist X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Performance
A.30 Minute Block
-kneeling DB OH press @ 1111 X 8
-ring rows @ 1011 X 10
-down dog X 5 breaths
-½ rolls from sphinx X 10 (alt)
-row 175 meters or AB .3 miles  @ 90%
-rest 30 seconds
-5-10 hamstring rocks ea side
B.bretzel X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

12.19.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 3-5-7 for 2-3:00

Performance
A.5 sets
-snatch X 3 (drop all-start @~70%)
-elevated child’s pose X 5 breaths + 60 seconds rest
B.4 sets
-hang power clean and jerk @ 60% X 2
-split squat @ 2011 X 5 ea
-90/90 rotations X 10 (alt)
C.pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe @ 3-5-7 for 2-3:00

12.18.17

Fitness
A.In 12 Minutes, work up to a heavy single deadlift.
B.4 sets
-bar dips @ 20X0 X 5
-hollow plank X 20 seconds
-crab crawl X 30 seconds
-90/90 rotations X 10 (alt)
C.side plank X 30 seconds ea
-elevated child’s pose X 10 breaths
-breathe @ 3-5-7 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 3-5-7 for 2-3:00

Christmas Schedule

TPG will be closed Saturday, December 23 through Tuesday, December 26 for Christmas.

Merry Christmas!

12.15.17

Fitness
A.for total work time
run 400 meters
rest 60 seconds
+
5 sets
10 thrusters @ 45/35
5 strict pull-ups
rest 60 seconds after 5th set
+
run 400 meters
*note:only 2 runs
B.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance
A.5 rounds for time
row 250 meters
15 wall ball shots @ 20/14
5 sandbag get-ups @ 60/45 (start and end ea rep standing)
B.ND w/hands under feet X 10 breaths
-up dog X 10 breaths
-bretzel X 10 breaths ea
-breathe @ 4484 w/wave tension

12.14.17

Fitness
A.6 rounds for time
-row 250 meters
-12/9 p.lette push-ups
-100 meter sandbag run
B.side plank X 20 seconds ea
-pike to plow X 10 (slow)
-side plank X 20 seconds ea
-½ moon X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance

A.32 Minutes @ tempo MAP pace

-5 burpee box step-ups @ 24/20

-AB 20 seconds

-5-10 TTB

-15.15 DUs

-row 10 cals

-15 russian swings @ 55/35

B.twisting lunge X 10 breaths ea

-kneeling elbow pull X 10 breaths ea

-breathe @ 4484 w/wave tension

12.13.17

Fitness
A.deadlift @ x1drop @ 80% X 1 X 6; rest 60-75 seconds b/t reps
B.3 sets
-DB OH press (pronated) @ 1111 X 5
-straddle half rolls X 12 (alt)
C.run 20 seconds fast X 6; walk 60 seconds
D.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe @ 4484 w/wave tension

Performance

A.4 sets

-CGBP @ 20X0 X 2

-child’s pose X 5 breaths + 10 90/90 rotations (alt)

B.4 sets

-⅓ max pronated pull-ups X 2; rest 20 seconds

-run 60 seconds @ 85-90%

walk 90 seconds

C.IND w/hands under feet X 10 breaths

-up dog X 10 breaths

-bretzel X 10 breaths ea

-breathe @ 4484 w/wave tension

12.12.17

Fitness
A.4 sets
AB 90 seconds or row 350 meters (alternating)
-walk 60 seconds
-2 get-ups ea side
-10 layouts from quadruped (alt)
-12 hollow rocks
-rest 60 seconds
B.pike to plow X 10 (slow)
-glute bridge w/hands under feet X 10 breaths
-breathe @ 4484 w/wave tension

Performance
A.4 sets
-clean and jerk X 2 (drop all)
-12 rocks + 60-90 seconds rest
*Start @ ~75% and increase as able.
B.snatch balance + 2 OHSQs X 5; rest w/12 windshield wipers + 30 seconds rest
C.3 sets
-15 hollow rocks
-5 slow knees-to-elbows
-ring superman X 10 seconds
-10 rolls from sphinx
D.breathe @ 4484 w/wave tension

12.11.17

Fitness
A.3 sets (barefoot)
-back squat @ 20X0 X 5
-twisting lunge X 5 breaths ea
-6-8 supinated pull-ups
-table-to-plow X 5
-8 point plank X 20 seconds
-½ roll (upper) from sphinx X 20
B.3 sets
-bear crawl 60 seconds
-rest in IND 60 seconds
C.breathe @ 4484 w/wave tension

Performance
A.4 sets
-CGBP @ 20X0 X 3
-90/90 internal rotation X 5 breaths ea
-rest additional 60 seconds
B.4 sets
-supinated pull-up ladder 1-5 (as high as possible)
-twisting lunge X 5 breaths ea
-run 45 seconds fast
-walk 60 seconds
C.dorsi X 10 breaths ea
-child’s pose X 10 breaths
-breathe @ 4484 w/wave tension

12.08.17

Fitness
A.5 rounds for time
5 strict pull-ups
9 burpees
12 wall ball shots
run 200 meters
B.side plank X 20 seconds ea X 2
C.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 2 rep snatch (drop all)
B.clean pull @ 100% of clean and jerk 2 x 5; rest 45-60 seconds
C.back squat @ 21X1 X  5-3-2; rest w/20 windshield wipers and 90/90 external rotation X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

12.07.17

Fitness
A.deadlift @ x1drop @ 75% X 1 X 7; rest 40-60 seconds b/t reps
B.In 10:00, work to a heavy 5 rep CGBP
C.run 15 seconds fast X 8; walk 60 seconds
D.dorsi stretch  X 10 breaths ea
-½ moon X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.4 rounds for time
run 400 meters
8 strict ring dips
10 deck squats
12/8 pull-ups (kip ok)
B.90/90 internal rotation X 10 breaths ea
-floor german hang X 5 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.06.17

Fitness
A.5 sets
-AB or row @ 85-90% for 60 seconds (alternate each set)
-walk 60 seconds
-1 get-up ea side
-12 windshield wipers (alt)
-tuck sit X 12 seconds
-walk 90s w/10 toggle rolls during rest
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance

A.25 Minutes @ Tempo MAP pace

-AB 15 seconds

-10 wall ball shots

-5 hang power clean and jerks @ 50%

-5 over the bar burpees

-30 DUs

-row 175 meters

B.pike holding big toes X 10 breaths

-glute bridge w/hands under feet x 10 breaths

-penguin X 10 breaths

-breathe @ 4444 w/wave tension for 2-3:00

12.05.17

Fitness
A.15:00 Block
-back squat @ 21X1 X 8
-ring pull-ups (neutral) X 3-6
-90/90 rotations X 12 (alt)
B.3 sets (barefoot)
-10-15 rocking push-ups
-5-10 knees-to-elbows
-up and down 5 times w/no hands
C90/90 internal rotation X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 6
-10 reps special shoulder #1 (alt)
-pronated pull-up ladder X 1-5 (as high as possible w/max of 5)
-10 hamstring rocks ea side
-run 30 seconds fast
-rest/walk 90 seconds
B.90/90 internal rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.04.17

Fitness
A.3 sets @ 80%
row 600 meters
10 sprawl-to-layouts
75 jump rope reps
10 sandbag GTOHs
10 deck squats
rest 2:00 b/t sets
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep clean and jerk (drop all)
B.hang power snatch @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 3 X 3; rest w/10 90/90 rotations and twisting lunge X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

12.01.17

Fitness
A.deadlift @ X1drop @ 70% X 1 X 10; rest 20-30 seconds b/t reps
B.3 sets
-OA DB OH press @ 1111 X 5-6 ea
-10 reps tactical frog
C.run 15 seconds fast X 7; walk 60 seconds
D.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.3 sets
-10 dive bomber push-ups
-14 windshield wipers
-6-12 ring push-ups w/RTO
-pike-to-plow X 10 reps
-pronated pull-ups X 5-12
-ring rows X 10
-OA lat X 6 breaths ea
B.row 800 meters @ 85% X 2; rest/walk 3:00
C.special shoulder #2 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

11.30.17

Fitness
A.4 sets
-row 500 meters @ 85-90%
-walk 60 seconds
-1 get-up ea side
-walk 2-3:00 w/5 shoulder rolls from seiza during rest
B.pike holding big toes X 10 breaths
-20 reps wrestler’s bridge
-breathe @ 6-7-8 for 2-3:00

Performance
A.21-15-9 for total time
row (cals)
wall ball shots @ 20/14
TTB
rest 2:00
50 DUs
25 NJ burpees
B.IND w/hand under feet X 10 breaths
-bridge w/hands under feet X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

11.29.17

Fitness
A.3 sets
-front squat @ 20X0 X 10
-twisting lunge X 5 breaths ea
-6-8 supinated pull-ups
-table-to-plow X 5
-8 point plank X 20 seconds
-½ roll (upper) from sphinx X 20
B.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 8
-90/90 rotations X 10
-supinated pull-ups X 5.5/3.3
-elevated rocks X 10
-run 20 seconds fast
-walk 75 seconds
B.accumulate 75 seconds in hollow plank
-pigeon X 10 breaths
-twisting lunge X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

11.28.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 6-7-8 for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep snatch (drop all)
B.hang power clean and jerk @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 5 X 3; rest w/20 windshield wipers and child’s pose X 10 breaths
D.90/90 external rotation X 10 breaths
-special shoulder #1 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

11.27.17

Fitness
A.deadlift @ X1drop @ 65% X 1 X 12; rest 20-30 seconds b/t reps
*If you did not DL for DOTS, do…
A.In 12:00, work to a heavy 1 rep deadlift
B.5 sets
-p.lette push-ups @ 1111 X AMRAP-2
-14 windshield wipers
C.run 15 seconds fast X 6; walk 60 seconds
D.elevated rocks X 20
-single leg seiza X 10 breaths ea
-sideways roll from sphinx X 10-20
-breathe @ 6-7-8 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Thanksgiving Schedule

Wednesday, November 22
We will have sessions at 7 am, 10:30 am, 4:30 pm and 5:30 pm.  The 6:30 pm is canceled.

Thursday, November 23 -Sunday, November 26
TPG is closed for Thanksgiving.

11.22.17

Fitness and Performance
A.AMRAP for 30 Minutes
-run 400 meters
-15 wall ball shots @ 20/14
-15 russian swings @ 55/35
-100 meter sandbag run @ 60/45
-15 box step-ups @ 24/20
-15 NJ burpees
B.barefoot
-pike while holding big toes X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 5-6-7 for 2-3:00

11.21.17

Fitness
A.5 sets
-2 get-ups ea side
-3-5 commando pull-ups ea side
-16 side layouts (alt)
-20 second hollow plank
-row or AB 45 seconds @ 90%
-rest/walk 90 seconds
B.OA lat X 10 breaths ea
-20 90/90 rotations
-kneeling elbow pull X 10 breaths ea
-breathe @ 5-6-7 for 2-3:00

Performance
A.15:00 Block
-15 second belly-to-wall HS hold
-6-8 supinated pull-ups @ 1111
-OA lat X 5 breaths ea
-5 reps table-to-plow
B.row 175 meters @ 90% X 5; rest 60 seconds
C.penguin X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe @ 5-6-7 for 2-3:00

Thanksgiving Schedule

Wednesday, November 22
We will have sessions at 7 am, 10:30 am, 4:30 pm and 5:30 pm.  The 6:30 pm is canceled.

Thursday, November 23 -Sunday, November 26
TPG is closed for Thanksgiving.

11.20.17

Fitness
A.15:00 Block
-8-10 alternating lunges (loaded)
-KTE X 6-8
-10 elevated rocks + 6 reps special shoulder #1
B.run 100 meters @ 80-90% X 4; walk back to recover
C.down dog/up dog X 10
-single leg seiza X 6 breaths ea
-pike-to-plow X 10
-breathe @ 5-6-7 for 2-3:00

Performance
A.In 12:00, work to a heavy 1 rep back  squat @ 20X0
B.4 sets
-low hang snatch X 3 (drop all)
-ring dips @ 1111 X 6-8 w/RTO
-5 kneeling arm haulers
-L-sit X 8.8 seconds
-90/90 rotations X 12 (alt)
*10 seconds b/t clusters
B.IND w/hands under feet X 10 breaths
-wrestler’s briidge X 20
-breathe @ 5-6-7 for 2-3:00

Fall 2017 DOTS Reporting

Please use the links below to record your results.

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

11.17.17

Fitness
A.In 12:00, work to a heavy 1 rep deadlift
B.15:00 Block
-6-10 ring push-ups @ 1111
-3 OH med ball throws (max distance-no rush)
-20 second side plank ea side
-twisting lunge X 5 breaths ea
C.toggle roll X 20
sphinx X 10 breaths
special shoulder #2 X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5-10:00
C.shoulder sleeper X 10 breaths ea
-down dog X 10 breaths
-single leg seiza X 5 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

11.16.17

Fitness
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score.
B.run 1 mile for time
C.dorsi stretch X 10 breaths ea
-single leg seiza X 10 breaths ea
-10-20 sideways rolls
-10-20 rocks
-breathe on back 4-6-7 for 2-3:00

Performance
A.In 12:00, work to a heavy 1 rep front  squat @ 20X0
B.15 sets EMOM (rotating-5 sets ea)
1=5-10 hindu push-ups
2=10 russian swings
3=10-15 hollow rocks
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-bretzel X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

11.15.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.3 sets
-founder X 20 seconds
-front plank X 20 seconds
-spiderman crawl X 30 seconds
D.OA lat X 10 breaths ea
-90/90 rotations X 20 (alt)
-breathe on back 4-6-7 for 2-3:00

Performance
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C.sphinx w/rolls X 10-20
-standing elbow pull X 10 breaths ea
-pigeon X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

11.14.17

Fitness
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. shoulder sleeper X 10 breaths ea
-twisting lunge x 10 breaths ea
-5 step horse stance X 10 breaths
-breathe on back 4-6-7 for 2-3:00

Performance

A.In 12:00, work to a heavy 2 rep clean and jerk.

B.work up to a 1 rep weighted pull-up (men pronated, women supinated)-include BW in report

C.barefoot

-founder X 20 seconds

-8 point plank X 30 seconds

-side plank X 30 seconds ea

D.forward fold w/hands under feet X 10 breaths

-sphinx X 60 seconds

-breathe on back 4-6-7 for 2-3:00

11.13.17

Fitness
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.IND w/hands under feet X 10 breaths
-sphinx X 60 seconds
-seated spinal twist X 10 breaths ea
-breathe on back 4-6-7 for 2-3:00

Performance

A.max standing broad jump (best of 3 attempts)

B.In 12:00, work to a heavy 2 rep snatch.

C.run 2 miles for time

D.barefoot

-elevated rocks X 20

-twisting lunge X 10 breaths ea

-single leg seiza X 10 breaths ea

-breathe on back 4-6-7 for 2-3:00

11.10.17

Fitness
A.for 20 Minutes
-run 100 meters
-8 burpees
-30 jump rope reps + 5 pull-ups
-AB 15 seconds
-row 150 meters
B.side plank X 20 seconds ea X 2
-special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00

coach note:Tempo MAP rules:
-Go fairly fast/powerfully on each individual element.
-Walk around until you can get back to nasal only breathing prior to starting next element.

Performance
A.for time
100/70  push-ups
100 alternating lunges
*Partition the reps of calisthenics as you wish as you wish.
rest 2:00 b/t ‘a’ and ‘a’
B.row 600 meters for time
Final score is time for part ‘a’ plus  the time for part ‘b.’
C.hollow plank X 20 seconds
-pike holding big toes X 10 breaths
-hollow plank X 20 seconds
-twisting lunge X 10 breaths ea
-hollow plank X 20 seconds
-breathe on back 4-5-6 for 2-3:00

11.09.17

Fitness
A.15:00 Block
-5 high wall ball shots
-5 split squats ea side @ 1011
-5-8 Australian pull-ups
-10 90/90 rotations (alt)
B.row 15 seconds @ 99% X 5; rest/walk 60 seconds (use 5 sec roll in)
C.½ moon X 10 breaths ea
IND w/hands under feet x 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 4-5-6 for 2-3:00

Performance
A.3 rounds for time
run 400 meters
9 burpee box step-ups @ 24/20
12 pull-ups
15 russian swings @ 55/35
B.down dog X 10 breaths
-pigeon X 10 breaths ea
-penguin X 10 breaths
-breathe on back 4-5-6 for 2-3:00

11.08.17

Fitness
A.AMRAP in 14:00
run 200 meters
16/9 spiderman push-ups
16 russian swings @ 55/35
16 box step-ups @ 24/20
B.floor german hang X 6 breaths
-90/90 external rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00

Performance
A.4 sets
-10 steps forward ape
-10 90/90 rotations
-5 dragon flags
-skip rope 30 seconds
-run or row 2:00
-DB OA OH carry X 50 meters (switch ½ way)
-10 reps plow-to-table
-10 reps power skips
B.½ moon X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00

11.07.17

Fitness
A.4 sets
-5-6 knees-to-elbows
-frog stand X 5 breaths
-twisting lunge X 5 breaths ea
-supinated chin over bar hold X 20 seconds
-table-to-plow X 10 reps
-front plank X 20 seconds
-10 adductor rocks ea side
-1 turkish get-up ea side
-pinguin X 5 breaths
B.OA lat X 10 breaths ea
-sphinx X 60 seconds
-breathe on back 4-5-6 for 2-3:00

Performance
A.30 Minute Block
-back squat @ 21X1 X 6
-tactical frog X 10 reps
-TTB + pull-up X 5-7
-OA lat X 5 breaths ea
-row 30 seconds @ 85-90%
-walk 30-60 seconds
-twisting lunge X 5 breaths ea
B.toggle roll X 20
-sideways roll from sphinx X 10-20
-breathe on back 4-5-6 for 2-3:00

11.06.17

Fitness
A.In 9:00, work to a heavy 5 rep thruster from the rack.
B.row 1200 meters for time.
C.up dog X 6 breaths
-special shoulder #1 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00
*compare to 092517

Performance
A.AMRAP power cleans  @ ~ 65% in 2:00
rest 2:00
B.AMRAP of bar dips in one set
rest 2:00
C.run 800 meters for time
D.foot on rig for 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back  4-5-6 for 2-3:00
Notes:
bar dips = bodyweight for women and + 25# for men
*Compare to 092517

11.03.17

Fitness
A.5 rounds for time
6/3 strict supinated pull-ups
12 wall ball shots
run 200 meters
B.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00

Performance

A.3 rounds for time

row 500 meters

21 wall ball shots

15/9 pull-ups

9 STOH @ 85/55

B.standing elbow pull X 10 breaths ea

-90/90 internal rotation X 10 breaths ea

-bretzel X 10 breaths ea

-breathe on back 3-5-7 for 2-5:00

11.02.17

Fitness
A.for time
AB .7 mile
+
3 sets
6 DLs @ 60%
12 P.lette push-ups
+
row 650 meters
B.side rolls from sphinx X 10-20
-20 Quadruped  rocks
-IND w/hands under feet X 10 breaths
-wrestler’s bridge X 20 (alt)
-breathe on back 3-5-7 for 2-5:00

Performance
A.for time
row 50 cals
40 box step-ups @ 24/20
30 TTB
20 jumps over hurdle @ 21/18
30 russian swings @ 55/35
40 sprawls
run 200 meters
B.½ moon X 10 breaths ea
-pike holding big toes X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-5-7 for 2-5:00

11.01.17

Fitness
A.30 minute Block
-spiderman crawl X 30 seconds
-5-10 Australian pull-ups
-tuck sit X 15 seconds
-10 reps special shoulder #1 (alt)
-50 meter zig zag goblet carry
-tuck sit X 15 seconds
-10 90/90 rotations
B.barefoot
-squat on balls of feet X 5 breaths
-seated spinal twist X 10 breaths ea
-squat on balls of feet X 5 breaths
-breathe on back 3-5-7 for 2-5:00

Performance
A.In 10 Minutes, work to a heavy 3 rep clean and jerk (drop all).
B.run 800 meters @ 85%
walk 60 seconds
+
3 sets
-3-6 ring dips @ 1111 w/RTO
-6-15 hindu push-ups
-hang 20 seconds + 30 seconds additional rest
+
run 800 meters @ 5-10 seconds fast than first 800
B.dorsi X 10 breaths
-bad X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00

10.31.17

*Please note that all afternoon and evening sessions are canceled for Halloween.

Fitness
A.thrusters X 8-6-4-2-1; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.run 30 seconds (accelerate every 10 seconds) X 5; rest/walk 60 seconds
C.2 sets
founder X 20 seconds
twisting lunge X 5 breaths ea
special shoulder #2 X 5 breaths ea
D.breathe on back 3-5-7 for 2-5:00

Performance
A.30 Minute Block
-20 steps spiderman crawl (forward and back)
-row 250 meters @ Z2
-jump rope for 30 seconds
-founder X 20 seconds
-run 200 meters @ Z2
-14 side layouts (alt)
-10 hollow rocks
-10 toggle rolls
-jump rope for 30 seconds
B.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-pigeon X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00

Halloween!

Please remember that all afternoon and evening sessions on Tuesday, October 31 are canceled. Happy Halloween!

10.30.17

Fitness
A.4 sets @ 85-90%
row 150 meters
10 NJ burpees
rest 60 seconds b/t sets and b/t ‘a’ and ‘b’
B.3 sets @ 85-90%
8 goblet squats
15 russian swings
8 goblet squats
75 jump rope reps
rest 60 seconds b/t sets
B.½ moon X 10 breaths ea
-pike holding big toes X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-5-7 for 2-5:00

Performance
A.5 sets
-front squat @ 21X1 X 3
-6-10 hanging leg circles (alt)
-10 elevated rocks
-AB 25 seconds @ 90%
-walk 60-90 seconds
B.OA lat X 10 breaths ea
-IND w/hands under feet X 10 breaths
-wrestler’s bridge X 20 (alt)
-breathe on back 3-5-7 for 2-5:00

Halloween!

Please remember that all afternoon and evening sessions on Tuesday, October 31 are canceled. Happy Halloween!

10.27.17

Fitness
A.3 rounds for time
run 400 meters
12 DB snatches (alt)
15 P.lette push-ups
30 lunges (alt)
B.bad X 10 breaths ea
-down dog X 10 breaths ea
-forward fold w/PVC X 6 breaths
-breathe on back 3-12-6 for 3-5:00

Performance

A.AMRAP in 16:00

10/6 strict pull-ups

15 thrusters @ 85/55

20 sprawls w/jump

50 meter goblet carry @ 55/35

B.pigeon X 10 breaths ea

-standing elbow pull X 10 breaths ea

-seated spinal twist X 10 breaths ea

-breathe on back 3-12-6 for 3-5:00

10.26.17

Fitness
A.30 minute block
-1-3 pull-up ladder
-spiderman crawl 20 steps
-10 hollow rocks
-10 toggle rolls
-50 meter suitcase carry (switch ½ way)
-twisting lunge X 5 breaths
-founder X 20 seconds
-sideways bear crawl X 20 reps (alt)
B.figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-12-6 for 3-5:00

Performance
A.run 1,000 meters @ 85%
walk 60 seconds
+
5 sets
-10-20 push-ups @ 1111
-10 windshield wipers
-2 power snatches (drop all)
-child’s pose X 5 breaths
+
run 1,000 meters @ 85%
B.½ moon X 6 breaths ea
-figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 6 breaths
-breathe on back 3-12-6 for 3-5:00

10.25.17

Fitness
A.5 sets
-thruster X 1.1.1 (10 seconds b/t cluster reps)
-hang 20-30 seconds
-rest 30 seconds
-AB .2 miles @ 90%
-walk 60 seconds
-tactical frog X 10 slow reps
B.side plank X 30 seconds ea
-special shoulder #1 X 10 breaths ea
-side plank X 30 seconds ea
-5 step horse stance X 60 seconds
-side plank X 30 seconds ea
-shoulder sleeper x 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance

A.5 rounds for time

1 lap crawl w/KB @ 55/35

200 meter sandbag carry @ 60/45

row 200 meters

B.90/90 internal rotation X 10 breaths ea

-90/90 external rotation X 10 breaths ea

-shoulder sleeper X 10 breaths ea

-breathe on back 3-12-6 for 3-5:00

10.24.17

Fitness
A.5 sets @ 85%
10 burpees
30 slalom jump rope reps
10 wall ball shots
run 200 meters
rest 60 seconds b/t sets
B.½ moon X 6 breaths ea
-IND w/ fingers under feet X 10 breaths
-wrestler’s bridge X 20 reps (alt)
-pigeon X 6 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets (barefoot)
-split squat @ 2011 X 5 each
-twisting lunge X 5 breaths ea
-Australian pull-ups X 6-10
-elevated rock X 10
B.run 30 seconds @ 85-90% X 5; rest/walk 60 seconds w/10 sideways rolls during rest
C.down dog X 15 breaths
-special shoulder #1 X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

10.23.17

Fitness
A.15:00 Block
-deadlift @ 1111 X 3
-OH press @ 1111 X 8
-10 slow windshield wipers (alt)
-90/90 rotations X 8 (alt-relaxed)
B.row 175 meters X 90% X 5; rest 90 seconds w/20 quadruped rocks during rest
C.special shoulder #2 X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets @ 85%
row 500 meters
15 NJ burpees
10 TTB
15 wall ball shots
10-50 DUs
rest/walk 3:00 b/t sets
B.OA lat X 10 breaths ea
-IND w/hands under feet X 10 breaths
-wrestler's bridge X 20 (alt)
-breathe on back 3-12-6 for 3-5:00

*note: Select DU # that can be accomplished in ~ 60 seconds or less.  Take into account your current DU ability.

10.20.17

Fitness
A.AMRAP in 16:00
run 200 meters
crawl 1 length
10 decline push-ups @ 24/20
20 second tuck hang
B.side plank X 30 seconds ea
-½ moon X 6 breaths ea
-figure 4 pike x 6 breaths ea
-glute bridge w/hands under feet X 10 breaths
-forward fold w/PVC X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.for time
run 800 meters
10 deadlifts @ 50%
10/6 ring push-ups
run 400 meters
12 deadlifts @ 50%
16/9 ring push-ups
run 200 meters
14 deadlifts @ 50%
22/12 ring push-ups
100 meter sandbag run @ 60/45
B.sphinx X 60 seconds
-special shoulder #1 X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

10.19.17

Fitness
A.thrusters X 10-8-6-4-2; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.5 sets
-row 250 meters @ 85-90%
-rest 30 seconds
-sideways ½ roll (lower body) from sphinx  X 10 (alt)
-rest 30 seconds
C.OA lat X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #2 x 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30 minute Block
-run or row @ Z2 for 60 seconds
-crawl w/layouts X 60 seconds
-10-15 hollow rocks
-toggle roll X 10
-jump rope 45 seconds
-50 meter suitcase carry (switch ½ way)
-½ roll (lower body) from sphinx X 10 (alt)
B.penguin X 6 breaths
-90/90 external rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

*Choose crawl-bear, spiderman, etc.

10.18.17

Fitness
A.4 sets @ 85%
AB .3 miles
run 200 meters
20 lateral box step-ups (10 ea side)
10 rings rows
5 sprawl-to-layouts
rest 2:00 b/t sets
B.½ moon X 6 breaths ea
-pike holding big toes X 6 breaths
-wrestler’s bridge X 10 slow reps (alt)
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 sets
-AB 30 seconds @ 85-90%
-walk 30 seconds
-5 slow reps of swan
-½ moon X 5 breaths ea
-back squat @ 2111 X 5
-twisting lunge x 5 breaths ea
-rest 30 seconds
B.IND w/hands under feet X 6 breaths
-standing elbow pull X 6 breaths ea
-seated spinal twist X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

10.17.17

Fitness
A.3 rounds for time
row 500 meters
21 russian swings @ 55/35
15 p.lette push-ups
B.Barefoot
-windshield wipers X 30
-quadruped rocks X 30
-hang X 60 seconds
-seated spinal twist X 10 breaths ea side
-breathe on back 4-7-8 for 3-5:00

Performance

A.AMRAP in 15:00

run 200 meters

20 DUs

10 burpee box step-ups @ 24/20

10 pull-ups

B.front plank X 20 seconds

-pike holding big toes X 6 breaths

-front plank X 20 seconds

-OA lat X 6 breaths

-front plank 20 seconds

-down dog X 15 breaths

-breathe on back 4-7-8 for 3-5:00

10.16.17

Fitness
A.5 sets
-8 knees-to-elbows @ 1111
-10 alternating sideways apes
-10 reps (alt) special shoulder #1
-8 barbell bent over rows @ 1011
-hollow plank X 20 seconds
-forward fold w/PVC X 5 breaths
B.OA lat X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-penguin X 10 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.row 800 meters @ 85%
walk 60 seconds
+
5 sets
-3 clean pulls @ 100% of clean (drop all)
-5 bar dips @ 1111
-forward fold w/PVC x 5 breaths
-rest 30 seconds
+
row 800 meters 5-10 seconds faster than 1st time
B.½ moon X 6 breaths ea
-glute bridge w/hands under feet X 6 breaths
-penguin X 6 breaths
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00
*more than 10 dips = add weight

10.13.17

Fitness
A.30 Minute Block
-row or AB 60 s @ Z2
-DB OH press (pronated) @ 1111 X 6-8
-cobra X 5 breaths
-toggle roll X 10
-row or AB 60 seconds @ Z2
-founder X 20 seconds
-jump rope X 30 seconds
-HS pike hold X 20-30 seconds
-child’s pose X 5 breaths
B.pike holding big toes X 10 breaths
-windshield wipers X 20 (alt)
-special shoulder #2 X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00
*note: Feet on box for HS pike hold if possible.

Performance
A.AMRAP in 20:00
-run 200 meters
-1 length traveling DUs
-25/15 push-ups
-15 russian swings @ 55/35
-100 meter sandbag carry @ 60/45
B.dorsi X 10 breaths ea
twisting lunge X 10 breaths ea
-up dog X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

10.12.17

Fitness
A.AMRAP in 16:00
-run 200 meters
-10 sandbag GTS @ 60/45
-10/5 pull-ups
-20 lunges (alt)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-dorsi X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.3 sets
-run 600 meters, row 700 meters, AB .75 mile @ 85% (1 per set, must do all 3)
-elevated cossack squat X 12-15 ea side
-supinated pull-ups @ 1311 X 5-6
-OA lat stretch X 5 breaths ea
-ring rows X 8-10
-forward fold w/PVC X 5 breaths
-walk 30-60 seconds
B.cobra X 6 breaths
-seated spinal twist X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.11.17

Fitness
A.15:00 Block (barefoot)
-5 thrusters from rack
-side plank X 20 seconds ea
-standing elbow pull X 5 breaths ea
-rib pull X 5 breaths ea
B.4 sets
-AB 30 seconds @ 90%
-walk 30 seconds
-twisting lunge X 5 breaths ea
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 x 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.for total work time
AB ½ mile
20 TTB
rest 60 seconds
35 cal row
35 wall ball shots
rest 60 seconds
15/10 pull-ups
30 burpees over hurdle @ 21/18
B.pike holding big toes X 10 breaths
-special shoulder #1 X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.10.17

Fitness
A.5 sets @ 85%
-row 250 meters
-10 sprawls
-50 meter farmer’s carry
-20 squats
-30 slalom jump rope reps
rest 90 seconds b/t sets
B.figure 4 pike X 10 breaths ea
-penguin X 10 breaths
-pigeon X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.30 minute Block
-run 30 seconds @ 90%
-walk 60 seconds
-3 power cleans b/t 75-85% (drop all)
-elevated child’s pose X 6 breaths
-5-6 belly-to-wall HSPU
-special shoulder #2 X 6 breaths ea
-run 30 seconds @ 90%
-walk 60 seconds
-hang 30 seconds
B.shoulder sleeper X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

10.09.17

Fitness
A.3 sets
-run 200 meters @ 85%
-walk 30 seconds
-clean grip DL @ 1111 X 3-5
-10-20 windshield wipers (alt)
-run 200 meters @ 85%
-ring push-ups X 5-8
-special shoulder #1 X 5 breaths ea
-walk 30 seconds
B.IND w/fingers under feet X 10 breaths
-sphinx X 60 seconds
-seated spinal twist X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.6 sets
-10 sprawl-to-layouts
-20 second L-hang
-6 shoulder rolls from seiza (alt)
-cobra X 20 seconds
-5 step horse stance X 30 seconds
-skip rope x 30 seconds
-row or run 60 seconds @ Z2
B.½ moon X 10 breaths ea
-down dog X 10 breaths
-child’s pose X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.06.17

Fitness
A.5 sets
-5-7 knees-to-elbows
-founder X 20 seconds
-twisting lunge X 5 breaths ea
-Australian pull-ups X 5-8
-8 sideways apes (alt)
-OA lat X 5 breaths ea
-ring FLR X 15-20 seconds
-child’s pose X 5 breaths
B.wrestler’s bridge x 20 (alt)
-90/90 internal rotation X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 rounds for time
run 200 meters
15 wall ball shots
10 pull-ups
B.pike holding big toes X 10 breaths
sphinx X 60 seconds
windshield wipers X 20
OA lat X 10 breaths ea
breathe on back 4-7-8 for 3-5:00

10.05.17

Fitness
A.In 9:00, work to a heavy 3 rep thruster
B.for time
AB ½ mile
12 thrusters @ ~60% of part ‘a’
row 400 meters
12 thrusters
run 400 meters
12 thrusters
C.bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-down dog X 10 breaths
-breathe on back 4-7-8 for 3-5:00

*thrusters on part ‘a’ should be from rack.  Thrusters may be from floor or rack on part ‘b’ (based on student.

Performance
A.2 sets @ 80%
AB 1/2 mile
30 sprawls
200 meter sandbag carry @ 60/45
row 500 meters
10 OH med ball throws @ 20/14
30 second tuck hang
30 seconds of DUs
30 second tuck hang
30 seconds of DUs
B.dorsi X 10 breaths ea
single leg seiza X 5 breaths ea
child’s pose X 10 breaths
breathe on back 4-7-8 for 3-5:00

8 am On Friday

The 8 am session this Friday, October 6 is canceled.  We apologize for the inconvenience.

10.04.17

Fitness
A.15-12-9-6-3 for time
burpees
*Complete a 100 meter sandbag run after each set of burpees. Tester ends w/final run after the set of 3. 5 runs total.
B.3 sets
hang 30 seconds
12 hollow rocks
child’s pose X 6 breaths
C.breathe on back 4-7-8 for 3-5:00

Performance
A.3 sets
-snatch grip DL @ 1111 X 5
-ring push-ups w/RTO X 6-10
-special shoulder #1 X 5 breaths ea
-push-ups @ 1111 X AMRAP-2
-twisting lunge X 5 breaths ea
-run or row 800 meters @ 85%
-walk 30-45 seconds
*must run and row
B.down dog x 10 breaths
up dog X 5 breaths
seated spinal twist X 10 breaths
breathe on back 4-7-8 for 3-5:00

10.03.17

Fitness
A. row 400 meters @ 85%
rest 30 seconds
+
3 sets
6 snatch grip DLs @ 1111
quadruped rock X 10-15
+
row 400 meters @ 85%
+
3 sets
forward fold w/PVC 5 breaths
-6-10 bar dips
+
row 200 meters X 2; rest 30 seconds b/t (faster than 400 pace)
B.90/90 external rotation X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30:00 Block (barefoot)
-jump rope 30 seconds
-duck walk 20 steps
-twisting lunge X 5 breaths ea
-jump rope 30 seconds
-5 dragon flags
-sideways roll (lower body) X 8 (alt)
-ring superman X 10 seconds
-down dog X 5 breaths
-founder X 20 seconds
-floor german hang X 5 breaths
B.90/90 external rotation X 10 breaths ea
bretzel X 10 breaths ea
breathe on back 4-7-8 for 3-5:00

10.02.17

Fitness
A.30:00 Block (barefoot)
-1-3 pull-up ladder
-crab crawl 30 seconds
-front plank X 20 seconds
-special shoulder #1 x 6 breaths
-DB bent over rows X 6-8
-tuck sit X 15 seconds
-jump rope 30 seconds
-twisting lunge X 5 breaths ea
B.pike while holding big toes x 10 breaths
-up dog X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.4 sets
-barbell bent over row X 6-8
-OA lat X 5 breaths ea
-run 200 meters @ 90%
-walk 30 seconds
B.3 sets (barefoot)
-split squat @ 2011 X 6 ea
-pike while holding big toes X 6 breaths
C.glute bridge X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

09.29.17

Fitness
A.thruster from rack X 10-8-6-4; rest w/twisting lunge X 4 breaths ea
B.AB 45 seconds @ 90%
walk 30 seconds
floor german hang X 6 breaths
run 45 seconds @ 90%
walk 30 seconds
90/90 internal rotation X 10 breaths ea
AB 45 seconds @ 90%
walk 30 seconds
elevated child’s pose X 10  breaths
run 45 seconds @ 90%
walk 30 seconds
foot on rig X 10 breaths ea
breathe on back 3-12-6 for 3-5:00

Performance
A.4 rounds for time
row 400 meters
17 russian swings @ 55/35
15 NJ burpees
B.Z1 for 3-5:00
C.elevated child's pose x 10 breaths
-thoracic bridge X 5 breaths ea
-IND w/fingers under feet X 10 breaths
-breathe on back X 3-12-6 for 3-5:00

09.28.17

Fitness
A. 4 sets for time
row 400 meters
20 sprawls w/jump
14 box step-ups @ 24/20
B.pike holding big toes X 10 breaths
-sphinx X 60 seconds
-bretzel X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.run 600 meters @ 85%
walk 30 seconds
5 power cleans @ 65% (drop all)
bar dips @ 2111 X 5-6
penguin X 6 breaths
run 600 meters @ 85%
walk 30 seconds
3 power cleans (heavier than first set)
bar dips @ 2111 X 3-5 (heavier)
penguin X 6 breaths
run 600 meters @ 85%
walk 30 seconds
2 power cleans
bar dips @ 2111 X 3
penguin X 6 breaths
B.sphinx X 60-90 seconds
breathe on back X 3-12-6 for 3-5:00

*bar dips weighted if over 10
**loaded stuff gets heavier as you go

09.27.17

Fitness
A.run 400 meters @ 85%
walk 30 seconds
+
5 sets
8 DB snatches (alt)
8 quadruped rocks
5-10 P.lette push-ups
+
walk 30 seconds
+
run 400 meters @ 85%
walk 30 seconds
+
10 toggle rolls
20 90/90 rotations (alt)
twisting lunge X 10 breaths ea
run 400 meters @ 85%
B.dorsi X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.row 600 m or AB ½ mile  @ Z2
-belly-to-wall handstand hold 30 seconds
-100 meter farmer’s carry
-50 hollow rocks
-row 600 meters or AB ½ mile
-30 reps forward ape
-side plank X 60 seconds ea
-L-hang X 60 seconds
-belly-to-wall handstand hold X 30 seconds
-row 600 m or AB ½ mile
B.OA lat X 10 breaths ea
bretzel X 10 breaths ea
breathe on back X 3-12-6 for 3-5:00

09.26.17

Fitness
A.5 sets
-5-6 pull-ups
-12 side layouts
-20 second hollow plank
-IND w/fingers under feet 5 breaths
-10 DB rows from FLR (alt)
-triangle X 5 breaths ea
-10 cobra arm haulers
-child’s pose X 5 breaths
B.OA lat X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets
row 175 meters @ 90%
rest 30 seconds
OHSQ @ 20X0 X 10
special shoulder #2 X 5 breaths ea
row 175 meters @ 90%
twisting lunge X 5 breaths ea
pronated pull-ups X 3-5
90/90 external rotation X 5 breaths ea
B.down dog X 10 breaths
up dog X 5 breaths
breathe on back X 3-12-6 for 3-5:00

09.25.17

Fitness
A.In 9:00, work to a heavy 5 rep thruster from the rack.
B.row 1200 meters for time.
C.up dog X 6 breaths
-special shoulder #1 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Notes: No jerks allowed (i.e. re bend of knees) on thruster.  May pause in front rack (not the metal rack)  in b/t reps if  necessary. Please use a rack to secure the bar (i.e not from the floor).

Performance
A.AMRAP power cleans  @ ~ 65% in 2:00
rest 2:00
B.AMRAP of bar dips in one set
rest 2:00
C.run 800 meters for time
D.foot on rig for 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back X 3-12-6 for 3-5:00
Notes:
bar dips = bodyweight for women and + 25# for men

Power cleans may be TNG, drop, etc. Record weight used as you will use the same weight at the end of the cycle.

09.22.17

Fitness and Performance (morning sessions)
A.5 rounds for time
run 400 m/row 500 m
crawl 1 lap
10 strict pull-ups
100 meter sandbag run @ 60/45
B.OA lat X 10 breaths ea
-IND w/fingers under feet x 10 breaths
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

*Student must either run twice and run 3 X or row 3 X and run twice.

**One lap=crawl of choice from front cone to back cone and back to front.

Friday!!!

TPG will have 1 combined afternoon/evening session this Friday, September 22 at 5:30 pm at Highland Rd park (near the pull-up bars).  There is no need to register on Mindbody for this special training event.  Bring water. Lots of water.

*The 7,8 and 11 am sessions will be at TPG as usual.  In the event of inclement weather, the single afternoon session will be at TPG.

09.21.17

Fitness
A.5 sets
-row 150 meters @ 90%
-20 second front plank
-½ moon X 5 breaths ea
-founder X 20 seconds
-50 meter goblet carry
-down dog X 5 breaths
-hanging knee circles X 6 (alt)
-AB 15 seconds @ 90%
-walk 30 seconds
B.pike while holding big toes X 10 breaths
-up dog X 5 breaths
-seated spinal twist x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-2 jumps over hurdle from chair
-10 standing hip openers ea side
B.power clean @ 80-85% X 1 X 5; rest 60-90 seconds b/t reps
C.row 150 meters @ 90% X 5; rest/walk 60 seconds
D.down dog X 10 breaths ea
-twisting lunge X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

09.20.17

Fitness
A.4 sets 30 seconds on/30 seconds off @ 85%
-AB (cals)
-burpees
-row
-jump rope
-box step-ups @ 24/20
B.bad x 10 breaths ea
-IND w/fingers under feet X 10 breaths
-single leg seiza X 5 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-special shoulder #1 X 4 breaths ea
-ring dips @ 2111 X 5-7
-5 step horse stance X 30 seconds
-side plank X 20 seconds ea
-½ moon X 5 breaths ea
-founder X 20 seconds
-hollow plank X 20 seconds
-penguin X 5 breaths
B.child’s pose X 10 breaths
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

09.19.17

Fitness
A.3 sets
-back squat @ 20X0 x 3
-OA DB/KB row @ 1011X 6-8 ea
-child’s pose x 6 breaths
-russian swings X 10.10
-OA KB/DB OH press @ 1111 X 5 ea
-shoulder sleeper X 5 breaths ea
B.5 step horse stance X 30 seconds X 3; rest 30 seconds
C.90/90 internal rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

*10 seconds b/t swing clusters

Performance
A.5 sets @ 90%
12 wall ball shots
12 NJ burpees
25 DUs
row 200 meters
rest 90 seconds b/t sets
B.special shoulder #2 X 10 breaths ea
-foot on rig X 10 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

09.18.17

Fitness
A.30 minute Block
-run 200 meters @ 85-90%
-rest/walk 30 seconds
-10 deck squats
-ring FLR X 20 seconds
-hanging tuck sit X 20 seconds
-5 sprawl-to-layouts
-twisting  lunge X 5 breaths ea
B.forward fold w/ PVC X 10 breaths ea
-foot on rig X 10 breaths ea
-windshield wipers X 20 (alt)
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets (barefoot)
-6 lateral rebound jumps over hurdle
-single leg seiza X 15 seconds ea
B.run 200 meters @ 90% X 5; rest/walk 60 seconds
C.front squat @ 20X0 X 5-3-2; rest w/90 90 external  rotation X 5 breaths ea + 30 seconds more rest to change weight
D.down dog X 10 breaths ea
-twisting lunge X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Friday!!!

TPG will have 1 combined afternoon/evening session this Friday, September 22 at 5:30 pm at Highland Rd park (near the pull-up bars).  There is no need to register on Mindbody for this special training event.  Bring water. Lots of water.

*The 7,8 and 11 am sessions will be at TPG as usual.  In the event of inclement weather, the single afternoon session will be at TPG.

09.15.17

Fitness and Performance
A.2 rounds for time
run 800 meters
20 strict pull-ups
40 push-ups
60 squats
*Student may partition calisthenics as desired.
B.dorsi X 10 breaths ea
-PVC balance X 60 seconds barefoot
-bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 for 3-5:00

09.14.17

Fitness
A.5 sets @ 85-90%
AB .2 mile
10 sprawls w/jump
rest 60 seconds b/t sets
B.5 sets @ 85-90%
row 150 meters
30 jump rope reps
rest 60 seconds b/t sets
*student may switch back and forth b/t ‘a’ and ‘b’ as desired.  Just get 5 sets of each.  60 second rest remains throughout
C.foot on rig X 10 breaths ea
-single leg seiza X 5 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 4444 for 3-5:00

Performance
A.5 sets
-6-8 alternating leg circles
-elevated child’s pose X 5 breaths
-20 second tuck sit
-IND w/fingers under feet X 5 breaths
-5 dragon flags
-bear crawl/duck walk X 60 seconds (back and forth)
-run/row/AB/jump rope @ Z2 for 30 seconds
B.OA Lat stretch X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back @ 4444 for 3-5:00

09.13.17

Fitness
A.15:00 Block
-8 alternating lunges
-CGBP @ 21X1 X 5
-90/90 external rotation X 5 breaths ea
B.15:00 Block
-deadlift @ 1111 X 3
-supinated pull-ups X 5-7
-child’s pose X 6 breaths
C.glute bridge X 10 breaths
-bad X 10 breaths ea
-shoulder sleeper X 10 breaths ea
-breathe @ 4444 for 3-5:00

*note: use d-bells held to side to load lunges

Performance
A.5 sets barefoot
-2, single leg jumps over hurdle ea side
-hang (active and passive) for 20-30 seconds
B.snatch @ 75-80% X 1 X 5; rest 30-60 seconds
C.row 150 meters @ 90% X 5; rest/walk 60 seconds
D.sphinx X 60-90 seconds
-bretzel X 10 breaths ea
-single leg seiza X 5 breaths ea
-breathe on back @ 4444 for 3-5:00

09.12.17

Fitness
A.6 sets
-run 100 meters @ 90%
-10-20 second tuck sit
-side plank X 20 seconds ea
-AB 15 seconds @ 85-90%
-6 knees-to-elbows
-crab/bear crawl for 60 seconds (back and forth)
-walk 30 seconds
B.dorsi X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 for 3-5:00

Performance
A.4 rounds for time
run 400 meters
5 wall walks
6 sandbag get-ups @ 60/45
B.foot on rig X 10 breaths ea
-special shoulder #2 x 10 breaths ea
-breathe on back @ 4444 for 3-5:00

09.11.17

Fitness
A.3 rounds for time
row 500 meters
10 DLs @ 55%
10 over the bar burpees
100 meter sandbag run @ 60/45
B.sphinx for 60-90s
-OA lat x 10 breaths ea
-bretzel X 10 breaths ea
-breathe @ 4444 for 3-5:00

Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-double wrist rack X 6 breaths
-6 slow scapular push-ups on p.lettes
-15 hollow rocks
-glute bridge X 5 breaths
-spiderman crawl X 60 seconds
-5 step horse stance x 30 seconds
-pike while holding big toes X 5 breaths
B.90/90 internal rotation X 10 breaths ea
-shoulder sleeper x 10 breaths ea
-breathe on back @ 4444 for 3-5:00

09.08.17

Fitness
A.5 sets
-front squat @ 20X0 X 5
-OA DB/KB row @ 1111 X 6-8 ea
-90/90 external rotation X 5 breaths ea
-russian swing X 10 (mod-heavy)
-OA DB/KB press @ 1111 X 5 ea
-special shoulder #2 X 5 breaths ea
B.bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.5 sets barefoot
-6 single leg lateral jumps ea side (cone-to-cone)
-90/90 rotations x 8 (alt)
B.In 12:00, work to a heavy single (not max) power clean
C.row 300 meters @ 85-90% X 4; rest/walk 2:00
D.single leg seiza X 5 breaths ea
-walk on inside and outside of foot X 20 steps ea
-sphinx X 10-15 breaths
-bretzel X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

09.07.17

Fitness
A.30 minute block (barefoot except for run)
-spiderman crawl X 60 seconds
-boat pose X 20 seconds
-founder X 20 seconds
-active tuck hang X 30 seconds
-low sideways ape X 10 ea
-run 200 meters @ 75-85%
-rest/walk 30 seconds
B.half moon X 10 breaths
-child’s pose X 10 breaths
-bretzel X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.4 sets @ 85-90%
row 200 meters
15 wall ball shots
15 russian swings @ 55/35
run 200 meters
rest 90 seconds b/t sets
B.half moon pose X 10 breaths ea
-down dog X 10 breaths
-bad x 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

09.06.17

Fitness
A.8 sets @ 85-90%
row 175 meters
10 squat jumps
5 OH med ball throws
rest 60 seconds b/t sets
*run to ball to cycle throws quickly
B.triangle pose X 10 breaths ea
-bad X 10 breaths ea
-pike holding big toes X 10 breaths
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.30 minute block (barefoot)
-6-10 strict TTB
-glute bridge X 5 breaths
-6 forward shoulder rolls from seiza (alt)
-6-12 ring push-ups w/RTO
-special shoulder #1 X 5 breaths ea
-spiderman crawl X 60 seconds
-boat pose X 30 seconds
-skip rope X 30 seconds
B.pike while holding big toes x 10 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 3-12-6 for 3-5:00

09.05.17

Fitness
A.5 sets
-split squat @ 20X0 X 5 ea
-ring rows @ 1020 X 8-10
-OA lat stretch X 5 breaths ea
-deadlift @ 1111 X 5
-rocking push-ups X 8-15
-special shoulder #1 X 5 breaths ea
B.IND w/fingers under feet X 10 breaths
-sphinx X 10-15 breaths
-breathe on back @ 3-12-6 for 3-5:00

Performance
A.5 sets barefoot
-6 forward jumps over hurdle w/quick turnaround
-active/passive hang on rings for 20-30 seconds
B.run 400 meters @ 85-90% X 4; rest 90 seconds
C.back squat @ 20X0 X 5-3-2; rest w/90 90 internal rotation X 5 breaths ea + 30 seconds more rest
D.down dog X 10 breaths ea
-cobra X 5 breaths
-special shoulder #1 X 10 breaths ea
-cobra X 5 breaths
-breathe on back @ 3-12-6 for 3-5:00

09.01.17

Fitness
A.AMRAP in 22:00
run 400 meters
15 burpee box step-ups @ 24/20
10/5 pull-ups
B.foot on rig X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.AMRAP in 22:00
run 400 meters
5 wall walks
10 pull-ups
15 sandbag GTS @ 60/45
B.dorsi X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.31.17

Fitness
A.30 minute block
-bear crawl w/side layouts X 60 seconds
-10 hollow rocks
-3D plank X 20 seconds ea
-50 meter OA KB rack carry (switch ½ way)
-row 15 cals @ 90%
-rest/walk 30-60 seconds
B.elevated child’s pose X 10 breaths
-bad stretch X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.30 minute block (barefoot)
-1-2 legless rope climbs
-elevated child’s (prayer position) X 5 breaths
-6-10 planche circles ea direction (p.lettes)
-hollow plank X 20 seconds
-20 duckwalk steps
-90/90 rotations X 10 (alt-relax)
B.pigeon X 10 breaths ea
-OA lat X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.30.17

Fitness
A.6 sets @ 85-90%
10 cals AB
10 wall ball shots
10 OA russian swings (right)
10 OA russian swings (left)
10 sprawls
rest 90 seconds b/t sets
B.fast arm circles 20 forward and 20 backward ea side
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance

A.5 sets barefoot

-6 rebound lateral jumps over hurdle

-PVC balance X 30 seconds

B.In 12:00, work to a heavy 3 rep snatch.

C.row 600 meters @ 85% X 3; rest/walk 3:00

D.cuban rotations @ 4020 X 5 X 2

sphinx X 60-90 seconds

-bretzel X 10 breaths ea

-breathe on back @ 4-7-8 for 3-5:00

08.29.17

Fitness
A.15:00 Block (barefoot)
-back squat @ 21X1 X 6
-neutral pull-ups (use dip bar) X 5-10
-triangle pose X 5 breaths ea
B.15:00 Block
-snatch grip DL @ 1111 X 6
-p.lette push-ups @ 2211 X 5-12
-90/90 external rotation X 5 breaths ea
C.cuban rotations @ 4020 X 5 X 2
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.3 sets @ 85%
AB .3 miles
10 hang power cleans @ 40%
16 NJ burpees
32 DUs
100 meter sandbag run @ 60/45
run 200 meters
rest 2:00 b/t sets
B.foot on rig X 10 breaths ea
-IND w/finger under feet X 10 breaths
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.28.17

Fitness
A.5 sets
-crab crawl 30 seconds
-founder X 5 breaths
-5 hanging leg raises
-run 200 meters @ 85-90%
-10 arm figure 8s each side
-10 reps wrestler’s bridge (alt)
B.down dog X 10 breaths
-special shoulder #1 X 10 breaths ea
-single leg seiza X 5 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-6-8 alternating leg circles
-pike-to-plow roll X 10
-4-6 weighted bar dips
-special shoulder #2 X 5 breaths ea
-10 reps forward ape
-30 second plank
-14 sideways layouts (alt-from quadruped)
-child’s pose X 5 breaths
B.founder X 5 breaths
special shoulder #1 X 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.25.17

Fitness
A.21-15-9 for time
row (cals)
d-bell thrusters @ 25/15
*perform a 100 meter sandbag run @ 60/45  after each set of thrusters (3 total runs)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-triangle X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.5 sets
-2 OH med ball throws
-hang for 30 seconds
B.run 800 meters @ 90% X 2; rest/walk 4:00
C.front squat @ 2111 X 5 X 3; rest w/90/90 external rotation X 5 breaths + 30 seconds more rest
D.Foot on rig X 10 breaths ea
-single leg seiza X 10 breaths ea
-bad X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00

08.24.17

Fitness
A.30 minute block
-dolphin pose X 5 breaths
-front squat @ 2111 X 10
-supinated pull-ups X 5
-double wrist rack X 5 breaths
-snatch high pull X 5 (light and fast)
-pike push-ups X 6-8
B.pigeon X 10 breaths ea
-floor german hang X 15-20 seconds
-pike holding big toes X 10 breaths
-glute bridge X 10 breaths
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.AB ½ mile
then…
5 rounds
6 hang power snatches @ 50%
25 DUs
then…
row 500 meters
B.OA lat X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-sphinx X 60-90 seconds
-breathe on back 3-12-6 for 3:00-5:00

08.23.17

Fitness
A.15:00 Block
-5 reps inch worm
-tuck hang X 20 seconds
-12 hollow rocks
-pike/plow roll X 10
-sphinx X 5 breaths
B.row @ 85-90% for 30 seconds X 5; rest/walk 90 seconds
C.fast arm circles 20 forward and 20 backward ea side
-90/90 internal rotation X 10 breaths ea
-breathe on back 3-12-6 for 3:00-5:00

Performance

A.30 Minute Block

-1-8 pull-ups on climbing rope

-double wrist rack X 5 breaths

-pike-to-plow roll X 10

-5-12 ring push-ups @ 2111 

-special shoulder #1 X 5 breaths ea

-10 sideways ape reps (alt)

-10 slow cossack squats (alt)

-90/90 internal rotation X 5 breaths ea

B.cuban rotations @ 4020 X 5 X 2

-floor german hang X 15-20 seconds

-breathe on back 3-12-6 for 3:00-5:00

08.22.17

Fitness
A.4 sets @ 85%
run 200 meters
6 deadlifts @ ~ 50%
8 layouts
10 box step-ups @ 24/20
40 jump rope reps
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-figure 4 w/back against wall X 10 breaths ea
-sphinx X 60-90 s
-breathe on back 3-12-6 for 3:00-5:00

Performance

A.5 sets barefoot

-5 rebound tuck jumps

-5 slow down-dog-to-up dogs

B.In 12:00, work to a heavy 3 rep clean and jerk (drop all).

C.6 sets @ 90%

odd sets=AB 30 seconds

even sets=run 30 seconds

rest ~ 2-2:30 b/t sets

D.-pike while holding big toes x 10 breaths ea

-bad X 10 breaths ea

-bretzel X 10 breaths ea

-breathe on back 3-12-6 for 3:00-5:00

08.21.17

Fitness
A.4 sets (barefoot)
-10 alt lunge steps (hold d-bells to sides)
-barbell bent over row @ 1011 X 8
-downward facing dog X 6 breaths
B.4 sets barefoot
-P.lette push-ups @ 2111 X 5-14
-founder X 5 breaths
-bad X 5 breaths ea
C.OA lat X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-pike holding big toes X 10 breaths
-breathe on back 3-12-6 for 3:00-5:00

Performance
A.2 sets @ 85%
row 700 meters
20 sandbag GTS @ 60/45
20 box step-ups @ 24/20
15/10 push-ups
15 ring rows
5 wall walks
100 meter sandbag run @ 60/45
rest 3:00 b/t sets
B.special shoulder #1 X 10 breaths
-child’s pose X 100 breaths
-sphinx X 60-90 seconds
-breathe on back 3-12-6 for 3:00-5:00

08.18.17

Fitness
A.5 sets
-crab crawl X 20-30 s
-10 sideways rolls
-tuck sit X 15-20s
-10 arm figure 8s each side
B.AB @ 85-90% for 20 seconds X 5; rest/walk for 60-90s
C.special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance

A.30:00 Block (barefoot)

-6-12 strict knees-to-elbows

-OA lat stretch X 5 breaths ea

-CGBP @ 2111 X 6-8

-table X 5 breaths

-duck walk X 10-20 steps

-ring superman X 10 seconds

-elevated child’s pose (prayer position) X 5 breaths

B.floor german hang X 15-20 seconds

-DB ext rotations X 5 ea X 2

-breathe on back @ 4-7-8 for 3-5:00

08.17.17

Fitness
A.4 rounds for time
run 400 meters
20 walking lunge steps
15/9 p.lette push-ups
B.dorsi X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.5 sets
-jump over 2 ascending height hurdles (fast rebound)
-PVC balance X 30 seconds
B.run 100 meters X 90% (not a sprint) X 6; rest/walk 60 seconds
C.split squat @ 20X0 X 10 ea X 3; rest w/special shoulder #1 for 5 breaths ea
D. dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-90/90 rotations X 16 (alt)
-breathe on back @ 4-7-8 for 3-5:00

08.16.17

Fitness
A.3 sets
-back squat @ 2111 X 10
-supinated pull-ups X 6-8
-downward facing dog X 10 breaths
-10 russian swings + 5 breaths + 10 swings (mod-heavy)
-kneeling DB OH press @ 1111 X 10
-child’s pose X 10 breaths (relaxed-hands by side)
B.german hang X 20 seconds
-sphinx X 90s-2:00
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.AMRAP in 20:00
row 400 meters
20 box step-ups @ 24/20
20 sprawl-to- layouts
B.sphinx X 90s-2:00
-toggle roll X 20
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.15.17

Fitness
A.15:00 Block (barefoot)
-sideways bear crawl for 60 seconds (back and forth)
-hang 30 seconds
-side plank X 20 seconds ea
-90/90 rotations X 10 alt (relax)
B.run 200 meters @ 90% X 4; rest/walk 90 seconds
C.dorsi X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-bad x 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance
A.4 sets (barefoot)
-3-6 slow pull-ups on climbing rope
-double wrist rack X 5 breaths
-2 get-ups ea side (mod-hvy)
-cobra X 6 breaths
-15-20 hollow rocks
-founder X 6 breaths
-25 steps slow bear crawl
-special shoulder #1 X 5 breaths ea
B.special shoulder #2 X 10 breaths ea
-pike while holding big toes x 10 breaths ea
-bad X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

08.14.17

Fitness
A.3 sets @ 85%
row 300 meters
15 wall ball shots
15 sprawls
100 meter sandbag run @ 60/45
rest 3:00 b/t sets
B.german hang X 20 seconds
-sphinx X 90s-2:00
-bretzel X 10 breaths ea
-breathe on back @ 4-7-8 for 3-5:00

Performance

A.5 sets (barefoot)

-broad jump on mat x 2

-hang for 20-30 seconds

B.run 400 meters @ 90% X 4; rest/walk 2-3:00

C.front squat @ 22X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea

D.dorsi X 10 breaths ea

-single leg seiza X 5 breaths ea

-90/90 ext rotation X 10 breaths ea

-breathe on back @ 4-7-8 for 3-5:00

Cycle Objectives 08.14.17

The Fitness and Performance training groups will share common aims this cycle.  Each group will work to improve qualities within these aims in different ways.  The aims include:

• To increase kinesthetic awareness, strength and resiliency through an increase in the volume of groundwork (crawling, etc.).
• To improve reaction times, freedom of movement and "flow" through games that involve movement initiated by a partner.  Play!
• Improve and maintain the ability to produce force (strength) and rate of force production (power) while developing the ability to relax.  To quickly and appropriately toggle between relaxation and tension is at the heart of athleticism.  Performance will have a frequent jump and rope climb practice.
• Use this ability to tense and relax appropriately with an increase in breathing awareness and efficiency to improve aerobic power capabilities.

And, as always: increase anti-fragility, increase the ability to move well, w/o pain and in a health promoting manner and restore essential movement abilities.

Thoughts on Aim #2
Most movements in exercise/fitness are initiated by the participant with a preconceived conception of exactly what will happen.  There is typically no outside influence by another person.  Numerous sports and many other practices (i.e. martial arts, some forms of dance), however,  require constant creativity in movement as they are affected by the actions of other people.  If the purpose of your practice includes the aims to move well, feel good, have fun and develop anti-fragility through movement diversity, the second objective is very important!

08.11.17

Fitness
A.5 sets (barefoot)
-jump rope 20 seconds
-pike stretch while holding big toes X 6 breaths
B.15:00 block (barefoot)
-CGBP @ 21X1 X 3
-6-8 supinated pull-ups
-10 alternating special shoulder #1 reps
-IND w/fingers under feet X 5 breaths
C.DB ext rotation X 5 X 2
-bad X 10 breaths ea
-breathe on back for 4484 for 3-5:00

Performance
A.AMRAP for 25:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
10 sprawl-to-layouts
12 box step-ups @ 24/20
B.bad X 10 breaths ea
-downward dog X 10 breaths
-sphinx X 10 breaths
-breathe on back for 4484 for 3-5:00

08.10.17

Fitness
A.3 sets
-10 alt d-bell snatches w/1 second pause @ top
-5 dragon flags or slow leg lowers (from supine)
-child’s pose X 5 breaths
B.run 800 meters @ 85% X 2; rest/walk 4:00 w/30 seconds of dorsi stretch ea leg during rest
C.special shoulder #1 X 10 breaths
-table X 5 breaths X 2
-breathe on back for 4484 for 3-5:00

Performance

A.for time

-20 ring push-ups

-20/12 supinated pull-ups

-25 squat jumps

-16 ring push-ups

-15/9 supinated pull-ups

-25 jump squats

-12 ring push-ups

-10/6 supinated pull-ups

-25 squat jumps

B.10 hollow rocks

-OA lat X 10 breaths ea

-special shoulder #1 X 10 breaths ea

-figure 4 w/back against wall X 10 breaths ea

-breathe on back for 4484 for 3-5:00

08.09.17

Fitness
A.3 rounds for total time
15 cals on AB
15 D-bell thrusters @ 25/15
15 ring rows
run 400 meters
rest 3:00 b/t rounds-score is total work time
B.90/90 external rotation X 10 breaths ea
-bretzel x 10 breaths ea
-OA lat X 10 breaths ea
-breathe on back for 4484 for 3-5:00

Performance
A.30:00 block (barefoot)
-5-10 strict TTB
-elevated child’s pose (prayer position)
-5 p.lette kick throughs
-duck walk 20 steps
-pike stretch holding big toes X 6 breaths
-ring superman X 10 seconds
-elevated glute bridge X 6 breaths
B.IND w/finger under feet X 10 breaths
-table X 5 breaths X 2
-breathe on back for 4484 for 3-5:00
* Raise feet 6-15 inches for elevated glute bridge (use small box, plates, benches, etc.).

08.08.17

Fitness
A.5 sets
-snatch high pulls X 3
-5 slow push-ups into IND into 10 steps forward ape
-floor german hang X 15 seconds
-hollow plank X 20 seconds
-5 slow hanging leg raises
-row 125 meters @ 90%
-sphinx X 8 breaths
B.90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe on back for 4484 for 3-5:00

Performance
A.5 sets
-deadlift @x1drop X 1 (start @ ~ 75%)
-rocks, sideways rolls for 30-60 seconds + 30-60 seconds more rest
B.3 sets
-6-15 bar dips @2111
-row 600 meters @ 85%
-walk 60 seconds
*over 20 bar dips max=add weight
C.cuban rotations @ 4020 X 6 X 2
-special shoulder #2 X 10 breaths
-sphinx X 10 breaths
-breathe on back for 4484 for 3-5:00

08.07.17

*Compare tests to 062617
Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test
E.OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds
-breathe on back for 4484 for 3-5:00

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-back squat @ 21X1 X 2 (start mod)
-10 alt 90/90 rotations (relax) + 4 forward shoulder rolls ea side
-rest/walk 60 seconds
D.2 sets
-founder X 6 breaths
-tuck sit X 20 seconds
-bad 5 breaths ea
-child’s pose X 5 breaths ea
E.breathe on back for 4484 for 3-5:00

08.04.17

Fitness
A.4 sets
-10 alternating DB power cleans (moderate)
-front plank X 5 breaths
-child’s pose X 5 breaths
B.3 sets
-row 600 meters @ 85-90%
-5 shoulder rolls ea side (forward and/or back)
-walk 60 seconds (get to nasal breathing)
C.bretzel X 10 breaths
-cat/cow X 10 slow reps (light tension)
D.breathe on back 3-12-6 for 3:00

Performance
A.for time
run 400 meters
then…
15-12-9
-p.lette push-ups
-back squats @ ~40-50%  (from rack)
then…
run 400 meters
B.hollow plank (body) X 30 seconds
90/90 external rotation X 10 breaths ea
-side plank X 30 seconds ea
-bad X 10 breaths ea
-floor german hang X 20 seconds
C.breathe on back 3-12-6 for 3:00

08.03.17

Fitness
A.21-15-9 for time
wall ball shots
knees-to-elbows
*perform a 100 meter sandbag run @ 60-45 after each complete set of knees-to-elbows. Tester ends with 3rd sandbag carry.
B.90/90 external rotation X 10 breaths ea
-table X 5 breaths
-OA lat stretch X 10 breaths ea
-table X 5 breaths
C.breathe on back 3-12-6 for 3:00

Performance
A.20 seconds of DUs X 5; rest 60 seconds
B.6 sets
-power clean and jerk @ 60-65% X 2-drop all
-360 jump over hurdle from prone X 3
-1 supinated pull-up w/10-15 second hold @ top and 10-15 second hold @ ½
-run 100 meters fast (not sprint)
-walk back
C.dorsi X 10 breaths
-single leg seiza 5 breaths ea
-pvc balance X 60-90 s
-sphinx X 60-90s
D.breathe on back 3-12-6 for 3:00

08.02.17

Fitness
A.30:00 Block
-clean pull X 3
-ring push-ups @ 2111 X 6-10
-child’s pose X 6 breaths
-side plank X 20 seconds ea
-run 100 meters fast (not sprint)
-walk back to gym
B.sphinx X 90 s-2:00
-floor german hang X 20-30 seconds
-thoracic bridge X 5 breaths ea
C.breathe on back 3-12-6 for 3:00

Performance
A.5 rounds for time
row 250 meters
10 burpees
12 russian swings @ 55/35
B.special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
-sphinx X 90s-2:00
C.breathe on back 3-12-6 for 3:00

08.01.17

Fitness
A.6 sets @ 85%
-AB .2 miles
-10 box step-ups @24/20
-10 NJ burpees
-10 russian swings (moderate)
rest 60 seconds b/t sets
B.special shoulder # 1 for 10 breaths ea
-IND w/fingers under feet X 10 breaths
-glute bridge X 10 breaths
C.breathe on back 3-12-6 for 3:00

Performance
A.5 sets
-15 seconds of DUs, 5 breaths, 15 seconds of DUs
-headstand X 20-30 seconds
-supinated chin-over-bar hold 15-35 seconds
-elevated child’s pose X 6 breaths
-tuck sit X 15-30 seconds
-floor german hang X 15 seconds
-floor superman X 10 seconds
-special shoulder #1 X 5 breaths ea
B.dorsi X 10 breaths ea
-IND w/hands under feet x 10 breaths
C.breathe on back 3-12-6 for 3:00

07.31.17

Fitness
A.5 sets barefoot
-slalom jump rope X 20 seconds
-PVC balance X 20 seconds
B.20:00 Block (barefoot)
-10 alternating lunge steps (hold D-bells to sides)
-overhead press (barbell) @ 1111 X 3-5
-6-8 pull-ups
-bad X 6 breaths ea
-special shoulder #2 X 6 breaths ea
C.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
D.breathe on back 3-12-6 for 3:00

*coach note: slalom jump rope is simply jumping side to side slightly while you jump rope

Performance
A.deadlift @ X1drop X 1 X 6; rest w/5-10 rocks and 15 s belly-to-wall HS hold-start @ 75% and add as desired
B.20:00 Block
-ring push-ups w/RTO @ 2111 X 6-10
-4 backwards shoulder rolls ea side (from sitting)
-bad X 5 breaths ea
-run 2:30 @ 85%
-walk 30 seconds
-foot on rig 20 seconds ea
C.single leg seiza X 5 breaths ea
-special shoulder 32 x 10 breaths ea
D.breathe on back 3-12-6 for 3:00

07.28.17

Fitness
A.for time
5 pull-ups
10 P.lette push-ups
20 goblet squat @ 55/35
25 ring rows
30 push-ups
40 backward alternating lunges
50 seconds of hollow plank
B.3 sets
-founder X 5 breaths
-active hang X 10 breaths
-tactical frog X 10 slow reps
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.3 sets (barefoot)
-belly-to-wall HS hold X 20 seconds
-split squat @ 2011 X 5-6 ea
-child’s pose X 6 breaths
C.3 sets (barefoot)
-barbell bent-over row @ 1011 X 6-8
-10 steps forward ape
-5 reps cat cow (relaxed)
D.cuban rotations @ 4020 X 10 X 2
-bad X 10 breaths ea
E.breathe on back 4-7-8 for 2-3:00

07.27.17

Fitness
A.15:00 Block
-clean pull X 3
-2 backward rolls ea side (from seated)
-FLR on P.lettes (protracted) X 5 breaths
-triangle pose X 5 breaths ea
B.row 175 meters @ 90% X 5; rest 60 seconds
C.90/90 internal rotation X 10 breaths ea
-table X 5 breaths X 2
D.breathe on back 4-7-8 for 2-3:00

Performance
A.for time
50 cal row
50 push-ups
50 russian swings @ 55/35
50 box step-ups @ 24/20
50 knees-to-elbows
B.3 sets
-founder X 5 breaths
-IND w/hands under feet X 5 breaths
-90/90 internal rotation X 5 breaths ea
B.breathe on back 4-7-8 for 2-3:00

07.26.17

Fitness
A.for time
run 800 meters (once, buy in)
then…
5 sets
5 pull-ups
10 wall ball shots
10 sprawl-to-layouts
B.2 sets
-side plank X 20 seconds ea
-special shoulder #2 X 5 breaths ea
-OA lat X 5 breaths ea
-foot on rig X 5 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.10 seconds of DUs X 9; rest 30 seconds
B.5 sets
-4 burpees over hurdle
-hang power snatch X 2 @ 60-65%
-static hold @ top of commando pull-up X 10-15 seconds ea side
-AB 30 seconds @ 85-90%
-walk 60 seconds (attempt to slow to deep nasal breathing)
B.foot on rig X 60 seconds ea
-special shoulder #2 X 10 breaths ea
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00

07.25.17

Fitness
A.5 sets
-12-15 russian swings
-1-2 cat cow reps
-CGBP @ 21X1 X 6-8
-hanging knee raise X 5
-8 second AB sprint
walk 30-60 seconds (work to get to nasal breathing)
B.sphinx X 60-90 s
-floor german hang X 30 seconds
-bad X 10 breaths ea
C.breathe on back 4-7-8 for 2-3:00

Performance
A.6 rounds for time
run 200 meters
6 hang p.clean and jerks @ 85/45
10/7 P.lette push-ups
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-DB external rotation X 5 ea X 2
C.breathe on back 4-7-8 for 2-3:00

07.24.17

Fitness
A.4 sets @ 85%
-row 250 meters
-10 D-bell push-presses (light/moderate)
-10 sandbag GTS @ 60/45
-10 knees-to-elbows
-run 200 meters
rest 2:00 b/t sets
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-child’s pose X 10 breaths
C.breathe on back 4-7-8 for 2-3:00

Performance
A.30 Minute Block
-15 seconds of DUs, 5 breaths, 10 seconds of DUs
-50 M OH carry w/ DBs (pronated)
-12 hollow rocks
-down dog 5 breaths
-founder 5 breaths
-supinated chin-over-bar hold 15-35 seconds
-special shoulder #1 X 5 breaths ea
B.OA lat stretch X 10 breaths ea
-floor german hang X 30 seconds
B.breathe on back 4-7-8 for 2-3:00

07.21.17

Fitness
A.16 minute block (barefoot)
-jump rope 30 seconds
-6-15 P.lette push-ups @ 1111
-child’s pose X 5 breaths
-2-6 supinated pull--ups w/10 second chin over bar hold after final pull-up
-side plank X 6 breaths ea side
-PVC balance for 30-45 seconds
B.5 sets
-founder X 5 breaths
-lunge w/rotation x 3 slow reps ea side

*no pull-ups=20-30 second chin over bar hold

Performance
A.In 6 sets, build to a heavy 2 rep DL @ X111 (re-set @ bottom)
-start @ ~ 70% and increase ea set as able
-rest w/30 seconds of child’s pose + 60 second walk
B.5 sets
-3 dive bomber push-ups, 3 hindu push-ups, 6 push-ups (knees do not touch floor in b/t)
-4 alternating 90/90 rotations + 3 forward shoulder rolls ea side
-row 200 meters @ 85%

07.20.17

Fitness
A.for time
AB ½ mile
10 jumps over hurdle
20 ring rows
30 NJ burpees
40 alternating lunge steps
50 cal row
B.3 sets
-front plank X 6 breaths
-floor windshield wipers X 10 (alt)
B.special shoulder #2 X 10 breaths ea
-IND w/fingers under toes X 10 breaths

Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.5 sets
-20 second belly-to-wall HS hold
-back squat @ 21X1 X 3
-ring rows @ 1111 X 6-10
-OA lat stretch X 5 breaths ea
-20 steps spiderman crawl (forward and back at will)
-special shoulder #2 X 5 breaths ea
C.sphinx for 90s-2:00
90/90 internal rotation X 10 breaths ea
*start moderate w/ back squat and build

07.19.17

Fitness
A.6 sets
-2 OH med ball throws
-2 forward shoulder rolls from seiza ea side
-side plank X 4 breaths ea side
-founder X 5 breaths
-spiderman crawl X 10 steps
B.run 2:00 @ 85% X 3; rest/walk 2:00
C.PVC balance for 90 seconds
-single leg seiza X 5 breaths ea
-bretzel X 10 breaths ea

Performance
A.10 rounds for time
3 pull-ups
5 thrusters @ 65/35
7 burpees
B.OA lat X 10 breaths ea
bad X 10 breaths ea
special shoulder #1 X 10 breaths ea
*kipping or strict pull-ups ok

07.18.17

Fitness
A. 5 rounds for time
row 200 meters
15/10 push-ups
10 jump squats
then…
200 meter sandbag carry @ 60/45 (only once @ end)
B.OA lat stretch X 6 breaths ea
-special shoulder #1 X 10 breaths ea
-child’s pose X 10 breaths

Performance
A.EMOM for 8 sets
-15 seconds of DUs
B.30 minute Block
-4 alt lateral jumps over hurdle (no rebound, quiet landing)
-3 power snatches @ 65-70% -drop all
-15-30 second supinated chin over bar hold
-5 slow prone PVC pass throughs
-run 20 seconds @ 90%
-walk 60 seconds
-single leg seiza X 5 breaths ea
C.cuban rotations X 5 X 3
90/90 external rotation X 10 breaths ea

07.17.17

Fitness
A.30 minute Block
-snatch pulls X 3
-prone PVC pass throughs X 5
-DB OH press (pronated) X 5
-front plank X 6 breaths
-run 200 meters @ 85-90%
-rest/walk 30-60 seconds
B.sphinx X 90s-2:00
-special shoulder #2 X 10 breaths ea
-dorsi X 10 breaths ea

Performance
A.for time
row 800 meters
then…
5 rounds
8 bar dips
12 russian swings
then…
200 meter sandbag carry @ 60/45
B.floor German hang X 30 seconds
-wrestler’s bridge X 20 slow reps
-windshield wipers X 20
-child’s pose X 10 breaths
**moderate-to-heavy weight for swing

07.14.17

Fitness
A.3 sets @ 80%
-AB .4 miles
-10 DB snatches (alt)
-10 NJ burpees
-5/3 strict pull-ups
-50 meter goblet carry
-row 300 meters
rest 3:00 b/t sets
B.floor German hang X 6 breaths
-bretzel X 10 breaths ea
-sphinx X 10 breaths
Coach Note:  Goblet carry=carry 1 KB by the horns, close to chest , w/elbows generally down for 50 meters.  Challenges anterior midline and breathing.

Performance
A.7 sets EMOM
-20 seconds of DU
B.25:00 Block
-chin over bar hold (supinated) for 10-20 seconds
-3 windmills ea side
-12 hollow rocks
-founder X 5 breaths
-special shoulder #1 X 5 breaths ea
-run or AB 60 seconds @ Z2
C.cuban rotations @ 4020 X 8 X 2
-dorsi X 60 seconds ea
-table X 5 breaths X 2

07.13.17

Fitness
All Barefoot
A.4 sets
-jump rope 60 seconds
-PVC balance X 30 seconds
B.5 sets
-split squat @ 30X0 X 5 ea
-1 get-up ea side
-10-30 second supinated  chin over bar hold
-elevated child’s pose X 5 breaths
C.dorsi stretch X 10 breaths each
-single leg seiza X 5 breaths ea

Performance
A.6 sets
-deadlift @ x1drop
-belly-to-wall HS hold X 15 seconds
-walk 60 seconds
*1st DL set @ ~ 75% and increase as desired. Do not max.
B.3 sets
-8 dive bomber push-ups
-duck walk X 30 seconds
-4 dive bomber push-ups
-row 600 meters @ 85%
-walk 60-90 seconds
C.sphinx X 90s-2:00
-cat cow X 10 (relaxed)
-windshield wipers X 20 (alt)

07.12.17

Fitness
A.4 rounds for time
10 P.lette push-ups
10 knees-to-elbows
10 ring rows
B.3 sets
-hollow plank X 6 breaths
-founder X 6 breaths
-90/90 internal rotation X 6 breaths ea
C.D-bell external rotation X 5 ea X 2
-OA lat stretch X 6 breaths

Performance
A.7 sets EMOM
-20 seconds of DU
B1.front squat @ 21X1 X 5 X 3; rest w/90/90 internal rotation X 5 breaths ea
B2.ring pull-up (false grip preferred) X 3-8 X 3; rest w/elevated child’s pose X 5 breaths
C.5 sets
-5 inch worm reps
-3 backward shoulder rolls ea side (from sitting)
D.floor German hang X 30 seconds
-down dog X 10 breaths
-up dog X 10 breaths

07.11.17

Fitness
A.5 sets
-12-15 russian swings
-IND 5 breaths
-10 alternating side layouts from FLR
-child’s pose X 5 breaths
-row 300 meters @ 85-90%
-walk 60 seconds
B.special shoulder #2 X 60 seconds ea
-bad X 10 breaths ea
-standing hamstring stretch X 10 breaths ea

Performance
A.AMRAP in 18:00
-curtis Ps @ 95/65
Begin (clock starts) with a 400 meter run and stop Curtis Ps @ following times to run 400 meters prior to accruing more reps:
5:00
10:00
15:00
B.special shoulder #1 X 10 breaths ea
-dorsi X 10 breaths ea
-sphinx X 90s-2:00

07.10.17

Fitness
A.15-12-9-6 for time
-wall ball shots
-burpee box step-ups @ 24/20
*run 200 meters after each set of burpee box step-ups (4 runs total).  Time stops at completion of final run.
B.special shoulder #1 for 60 seconds ea
-foot on rig for 30 seconds ea
-table X 6 breaths

Performance
A.7 sets EMOM
-20 seconds of DU
B.5 sets-barefoot
-chin over bar hold (supinated) for ½ of your max + 5 seconds
-belly-to-wall HS hold X 25-30 seconds
-OA lat stretch X 5 breaths ea
-2 get-ups ea side (do not alternate)
-ring superman X 10 seconds
-founder X 6 breaths
-IND w/hands under feet X 6 breaths
C.bad X 10 breaths ea side
-special shoulder #2 X 6 breaths

07.07.17

Fitness
A.30 Minute Block
-snatch pulls X 5
-8-10 hindu push-ups
-5 slow hanging knees raises (passive shoulders)
-elevated child’s pose X 30 seconds
-run 100 meters @ 90% (fast, but not a sprint)
-walk ~ 30-60 seconds
*Run to the 200 meter turnaround stop sign and walk back
B.dorsi X 10 breaths ea
-single leg seiza X 5 breaths ea
-sphinx X 10 breaths
-special shoulder #1 X 5 breaths ea

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-DL @ x021 (re-set) X 3
-child’s pose X 6 deep breaths
B.3 sets
-ring push-ups w/RTO X 5-12
-3 backwards shoulder rolls from seated position ea side
-row 600 meters @ 85%
-walk 60-90 seconds matching breathing to steps
C.D-bell external rotation X 5 ea side X 2
-sphinx X 10 breaths

07.06.17

Fitness
A.10:00 @ 80%
row 250 meters
14 box step-ups @ 24/20
50 meter farmer’s carry
rest 5:00
10:00 @ 80%
-10 NPUNJ burpees
-10-20 second chin over bar hold (supinated)
-10 hollow rocks
-100 meter sandbag carry @ 60/45
B.OA lat stretch X 6 breaths ea
-bretzel X 10 breaths ea
-special shoulder #2 X 6 breaths ea

Performance
A.6 sets EMOM
-20 seconds of DU
B.30:00 Block (barefoot)
-50 meter OH D-bell carry (pronated)
-back squat @ 21X1 X 5
-ring pull-up (false grip preferred) X 3-6
-OA lat stretch X 5 breaths ea
-10 reps of  forward ape (pause in b/t)
-5 dragon flags or slow leg raises
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-table X 6 breaths

07.05.17

Fitness
A.for time
AB .5 mile
then…
40 ring pull-ups w/feet on floor
60 push-ups
80 squats
*you may partition calisthenics as you wish to get the numbers.
B.special shoulder #1 X 10 breaths
-floor german hang X 5 breaths
-90/90 internal rotation X 10 breaths ea

Performance
A.15-12-9 for time
-power snatch @ ~55%
-burpees over the bar
rest 3:00 after ‘a’
B.for time
row 300 meters
200 meter sandbag carry @ 60/45
*score is total time for ‘a’ and ‘b’
B.child’s pose X 10 deep breaths
-special shoulder #2 X 60 seconds ea
-bretzel X 10 deep breaths ea side

07.04.17

TPG will be closed the 4th of July.  We will re-open Wednesday, July 5 at 7 am.

Happy 4th of July!

07.03.17

Fitness
A.5 sets
-8 alternating DB snatches
-side plank X 20 seconds ea side
-3 forward shoulder rolls from seiza
-run 200 meters @ 85-90%
-walk 60 seconds
B.barefoot
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-elevated child’s pose X 60 seconds

Performance
A.6 sets EMOM
-20 seconds of DU
B.6 sets
-2 power cleans @ 65-70%
-4 jumps over hurdle
-chin over bar hold (supinated) for ½ of your max
-run 30 seconds @ 90%
-down dog X 7 deep breaths
C.-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)

Independence Day

TPG will be closed the 4th of July.  We will re-open Wednesday, July 5 at 7 am.

Happy 4th of July!

06.30.17

Fitness
A.AMRAP in 20:00
run 400 meters
10 knees-to-elbows
12 d-bell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster

Performance
A.AMRAP in 20:00
run 400 meters
10 TTB
12 barbell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster