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