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