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