12.18.12

AMRAP of burpees in 5:00
row 700/600 meters
burpees with jump over the rower for time remaining

rest ~ 10 minutes

for time
20 box jumps @ 24/20
20 pull-ups
20 jump squats @ 45/25 (bar on back)
20 kb swings @ 70/55
200 meter run

12.17.12

A. clean cluster (full) X 1.1.1.1 X 3; rest 2:00 b/t clusters-start @ 80% for 1st cluster
B. high bar back squat X 5-3-2; rest 2:00-increase weight each set
C. barbell bent over row X 5 X 4; start moderately & increase weight each set--rest to change weight

12.14.12

A.for meters each set

row 30 seconds ALL OUT X 6; rest 3-3:30

B. accumulate 120 seconds in the front leaning rest on the rings (push-up position)

12.13.12

3 rounds for time

run 400 meters

10 deadlift reps @ 275/165

15 bar facing burpees

25 wall ball shots @ 20/14

12.12.12

A. In 12 minutes, work to a heavy 2 rep snatch.

B. push jerk X 3 X 3; rest 2:00

C. pull-ups X 5-12 (unbroken) X 5 EMOM

12.11.12

A. power clean @ 55% X 2 X 10 EMOM

B. front squat @ 31X1 X 3 X 3; rest 2:00

C.row 60 seconds for meters X 3; rest 60 seconds

D. run 200 meters X 3; rest 60 seconds

12.10.12

@ 85% of maximum perceived exertion

AMRAP in 6:00

10 kb swings @ 55/35

10 burpees (no Jump)

10 alternating lunge steps (stationary)

rest 3:00

AMRAP in 6:00

10 thrusters @ 75/45

20 double unders

airdyne 60 seconds

rest 3:00

AMRAP in 6:00

run 200 meters (sub with row if raining)

10 second L-sit hold on rings

10 ring rows

12.07.12

AMRAP in 15 minutes

6/3 L-pull-ups

8 handstand push-ups

12 pistols (6 each leg/alternating)

12.06.12

A.hang snatch X 2 X 10 EMOM @ 50% of full snatch

B. back squat @ 31X1 (high bar) X 3 X 4; rest 2:00

C. 50 weighted sit-ups

12.05.12

A. 6-8 sets of 20 seconds ALL OUT on airdyne; 2-3 minutes rest (for calories each set)

B. ring dips @ 31X1 X AMRAP-1 X 4 rest 90 seconds

12.04.12

2 sets @ 75% MPE

AMRAP in 3 minutes

10 box jumps @ 24/20 (step down)

10 push-ups

10 sit-ups

rest 3:00

AMRAP in 3 minutes

row for meters

rest 3:00

AMRAP in 3 minutes

7 toes-to-bar

9 sumo deadlift high-pulls @ 55/35 #kb

11 wall ball shots @ 20/14

rest 3:00

12.03.02

A. clean and jerk X 1 X 5 (start @ ~80% for first set); rest 2:00

B. barbell bent over rows X 5 X 4; rest to change weight or ~90 seconds

C. ring L-sits X 5 (tough--not to failure); rest 60 seconds

11.30.12

AM sessions:

athlete/coach choose from...

for time

run 5k

or...

row 5k

or...

5k medley

(run 1k, row 1k, run 1k, row 1k, run 1k) for time

or..

medley starting with the row

PM sessions:

reindeer run

11.29.12

A. snatch X 2-2-2-2; rest 2:00 (start @ 80%)

B. clean and jerk @ 55% X 2 X 8 EMOM

C. ring rows X 10-15 X 4; rest 90 seconds

11.28.12

5 sets of 60 seconds on/60 seconds rest @ 75% of MPE

airdyne (calories)

5 pull-ups/10 squats (60 second AMRAP)

wall ball shots @ 20/14

5 kb swings @ 55/35 / 7 sit-ups (60 second AMRAP)

jump rope running man

11.27.12

A. deadlift X 3-3-3; rest 2:00 (start @ 75-80%)

B. floor press X 3-3-3; rest 2:00

C. 2 sets

run 400 meters

rest 1:00

row 500 meters

rest 1:00

Keep all run splits within 5 seconds of each other and keep all row splits within 5 seconds of each other.

11.26.12

for time

run 400 meters

15 clean and jerks @ 135/95

15 lateral burpees over the bar

10 clean and jerks @ 135/95

10 lateral burpees over the bar

5 clean and jerks @ 135/95

5 lateral burpees

run 400 meters

11.21.12

for time
row 1000 meters
50 wall ball shots
50 double unders
50 kettlebell swings @ 55/35
50 hand release push-ups
run 800 meters

11.20.12

A. weighted pull-ups X 3 X 3; rest 2:00

B. run 400 meters X 4 (3rd interval is the hammer); rest 2:00

C. 50 hollow rocks

Part 'b' looks like-

400 #s 1 and 2 within 5 seconds of each other.

400 # 3 is 5-8 seconds faster than 1 and 2.

400 # 4 is back to same time as first 2 400s.

11.19.12

A. OHSQ X 5 X 3; rest 2:00 (that's 3 sets of 5 reps)

B. hang squat clean X 2 X 8 @ 50% of clean EMOM

C. ring dips X 10-9-8-7-6-5-4-3-2-1 for completion (6 minute cap)

*Athlete must rest after each set of dips.

11.16.12

4 rounds for time
10 pull-ups
15 sumo deadlift high-pulls @ 85/55
20 burpees


*17 minute cap

11.15.12

A. power clean X 1 X 6; rest 90-120 seconds (start @ 80%-attempt to increase each set)
B. snatch (full) X 2 X 8 @ 60% EMOM
C. ring roll out to plank/superman X 5 X 5; rest as needed

11.14.12

repeat for 30 minutes @ 75% of MPE

run 200 meters
20 wall ball shots @ 20/14
20 toes-to-bar
20 box jumps @ 24/20 (step down)
airdyne 60 seconds

Rest 60 seconds b/t each movement.

11.13.12

for time
row 500 meters/400 meters
15 thrusters @ 95/65
row 500 meters/400 meters
15 thrusters @ 95/65

rest 10-15 minutes

AMRAP of calories on the airdyne in 4 minutes

11.12.12

A. back squat @ 31X1 X 3 X 3; rest 2:00

B. push jerk X 3 X 3; rest 2:00

C. run 1 mile @ 70% 1st 400, 80% 2nd 400, 90% third 400, 95-100% 4th 400

11.09.12

@ 75% of maximum perceived exertion

clock starts at 0.

0-5 minutes

run 800 meters (rest with time remaining)

5-28 minutes (begin @ minute 5)

3 sets of 60 seconds on/60 seconds rest @ 75% of MPE

burpee (no jump)

row (meters)

squat

AD

minute 29

run 800 meters @ 75%

*keep your second 800 meter run within 5-8 seconds of your first

11.08.12

A. hang power snatch X 3-3-3-3; rest 2:00

B. clean and jerk @ 60% X 2 X 8 EMOM

C. AMRAP pistols in 60 seconds X 4; rest 60 seconds

11.07.12

AMRAP in 15 minutes

10 kb swings @ 55/35

15 wall ball shots @ 20/14

30 double unders

11.06.12

A. front squat X 5-5-5; rest 2:00

B1. overhead press X 5-5-5; rest 60 seconds

B2. weighted pull-ups X 5-5-5; rest 2:00

11.05.12

test # 5

Record your maximum distance in the standing broad jump (inches).  Take your best of three attempts.  Must stick the landing.  Part of the body that is closest to the start point of the jump is the measuring point (i.e. heels, hands if athlete falls backward).

rest 5-10 minutes

test # 6

15-12-9 repetitions for time of
power clean @ 115/70
burpees

11.03.12

test#3

AMRAP of front squats @ 185/100 (1 attempt from the rack--set is terminated when barbell drops or is placed in the rack).

rest 5-10 minutes

test #4

AMRAP of chest-to-bar pull-ups (1 attempt--set is terminated when the athlete drops from the bar or any part of the athlete's body other than the hands touches the rig, etc.)

11.01.12

test # 1

In 10 minutes, work to a 1RM ground-to-overhead (clean and jerk)

rest 5-10 minutes

test # 2

run 3000 meters for time

Compare to 04.05.12

10.31.12

A. in 14 minutes, work to a heavy 3 rep snatch (full).

B. bent over row w/barbell @ 5-5-5 (heavy--perfect form/no momentum); rest 90 seconds

C. weighted sit-ups X 30-50

10.30.12

for time

run 800 meters 

31 pull-ups

31 burpees

31 calories on the rower

run 800 meters

10.29.12

A. back squat @ 3131 X 5-5-5-5; rest 2:00

B. floor press X 5-5-5; rest 2:00

C. 5 sets of unbroken double unders; rest as needed

*For part 'c,' the athlete selects a challenging number of double unders he/she believes he/she can perform for unbroken sets.  If the athlete breaks a set, he/she must re-start the set.  Those w/under 10 double unders will have dedicated double under practice.

10.26.12

3 rounds for time

run 400 meters

20 kb swings @ 70/55

25 wall ball shots @ 20/14

10.25.12

A. clean (full) cluster @ 85-90% X 1.1.1 X 4; rest 2:00

B. hang power snatch X 5-5-5-5; rest 60 seconds

C. ring L-sit --5 hard attempts (not-to-failure)

10.24.12

AMRAP in 17 minutes

7 chest-to-bar pull-ups

9 thrusters @ 95/65

11 lateral bar facing burpees

10.23.12

row 250 meters

run 800 meters

row 500 meters

run 400 meters

row 1000 meters

run 200 meters

These are intervals.  Rest until adequate cardiorespiratory recovery (no mouth breathing/heart rate significantly lowered).  Intervals are all out.

10.22.12

A. In 12 minutes, work to a heavy 3 repetition overhead squat.

B. deadlift X 10-10-10-10 (tough/touch-and-go); rest 60 seconds

C. 50-75 hands-to-floor sit-ups (butterfly position)

D. accumulate 120 seconds in the front leaning rest on the rings

10.19.12

A. In 10 minutes, work up to 90% of your 1RM snatch for a single.

B. clean and jerk X 5 X 5 (tough & touch and go); rest 60 seconds

C. AMRAP pistols in 5 minutes OR 50 pistols (whichever comes first).

10.18.12

@ 85-90% MPE

run 800 meters

50 kb swings @ 55/35

rest 4:00

row 800 meters +

3 sets

10 burpees (no jump)

10 toes-to-bar

rest 4:00

Airdyne 3 minutes for calories

150 double unders OR AMRAP double unders in 3:00

10.17.12

A. turkish get-ups X 40 (20 each side) 

B. handstand push-ups X 30-50; rest as needed to get the volume

C. accumulate 175 seconds in hollow plank

10.16.12

A. front squat X 3-3-3; rest 2:00

B1. ring push-ups @ 3030 X AMRAP-1 X 5; rest 30 seconds

B2. row 30 seconds for meters X 5; rest 2:00

10.15.12

3 rounds for time

run 400 meters
15 overhead squats @ 95/65
15 pull-ups

10.12.12

2 sets

A.run 1000 meters; rest 2:00

row 1000 meters; rest 2:00

B. airdyne 30 seconds hard/30 seconds easy X 8

10.11.12

A. In 12 minutes, work to 90% of your clean and jerk 1RM.

B. snatch (full) X 5 X 5 (touch and go); rest 60 seconds

C. muscle-up/pull-up practice (see below)

10.10.12

@ 85-90% MPE

3 sets or 32:00 (including rest--whichever comes first)

25 box jumps @ 24/20 (step down)

25 wall ball shots @ 20/14

25 htf sit-ups

25 ring rows

run 400 meters

rest 3:00

10.09.12

A. In 6 minutes for burpees

row 750 meters

AMRAP burpees w/time remaining

rest 10-15 minutes

B. AMRAP in 5 minutes

10 kb swings @ 70/55

10 toes-to-bar

20 squats

10.08.12

A. deadlift @ 90% X 1.1.1.1.1

B1. L-pull-ups X 5-10 X 5; rest 0 seconds

B2. double unders X 30-50 X 5; rest 60 seconds

10.05.12

5 rounds for time

30 jumping lunges (alternating)
run 400 meters
30 push-ups (release)
row 500 meters

10.04.12

A. front squat X 10-10-10-10 (tough and unbroken); rest 60 seconds

B. EROM handstand push-ups X 3-5 X 5; rest 90 seconds

C. accumulate 150 seconds in hollow plank

10.03.12

A. In 12 minutes, work to a heavy 2 repetition power snatch.

B. hang clean (full) @ 55% X 2 X 10 EMOM

C1. row 60 seconds for meters X 3; rest 60 seconds

C2. airdyne 60 seconds for distance X 3; rest 60 seconds

10.02.12

@ 85% MPE
run 800 meters
rest 3:00
3 sets
10 shoulder-to-overhead @ 115/75
50 double unders
rest 3:00
row 1000 meters
rest 3:00
3 sets
25 wall ball shots @ 20/14
25 kb swings @ 55/35
rest 3:00
run 800 meters

10.01.12

A. back squat @ 3131 X 3-5 X 4(sets); rest 2:00

B1. chest-to-bar pull-ups X 5-15 X 5; rest 30 seconds

B2. ring L-sit (tough/not to failure) X 5; rest 90 seconds

09.28.12

3 sets 

20 kb swings @ 70/55

20 burpees

airdyne until 3:00 mark for calories

rest 6:00 b/t sets

9.27.12

A. Work to a moderate 3 repetition snatch balance in 12 minutes (focus on speed and technique).

B. full clean X 10-8-6-4 (tough and unbroken); rest 60 seconds

C. run 800 meters; rest 2 minutes

row 1000 meters; rest 2 minutes

run 800 meters

09.26.12

for time

10-1 ladder

power clean @ 135/95

side bar facing burpee w/a lateral jump

+ 

row 500 meters

09.25.12

A. overhead press @ 60% X 10-8-6-4; rest 60 seconds

B. deadlift @ 55% X 2 X 10 EMOM

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.24.12

3 rounds for time

run 800 meters

35 wall ball shots @ 20/14

25 sumo deadlift high-pulls @ 85/45

09.21.12

A. front squat (alactic) @ 90% X 1 X 6-10; rest 10 seconds b/t sets

B1. handstand push-ups X AMRAP-1 X 5; rest 30 seconds

B2. odd sets--run 400 meters, even sets--airdyne 90 seconds for distance X 5; rest 90 seconds

09.20.12

"Jackie"

for time

row 1000 meters

50 thrusters @ 45/25

30 pull-ups

rest 10 minutes

for time

for total reps of burpee box jumps

AMRAP in 5:00

run 400 meters

AMRAP burpee box jumps @ 24/20

09.19.12

A. hang snatch (full) X 10-8-6-4; rest 60 seconds (heavy and unbroken)

B. power clean X 2 X 10 @ 55% EMOM

C. ring rows X 10-15 X 5; rest 60 seconds

09.18.12

 2 sets @ 85% of MPE

row 1000 meters
rest 90 seconds
30 push-ups
40 HTF sit-ups
50 squats
rest 90 seconds
2 sets
50 double unders
25 sumo deadlift high-pulls w/ 70/55# kb
rest 90 seconds

09.17.12

A. back squat @ 55% X 2 X 10 EMOM
B1. 6-10 pistols (alternating) X 5; rest 0 seconds
B2. 20 hollow rocks X 5; rest 60 seconds

09.14.12

AMRAP in 10 minutes

5 GTOHs (snatch) @ 135/95

10 toes-to-bar

15 wall ball shots @ 20/14

09.13.12

A. hang power clean @ 85-90% X 1 X 8 EMOM

B. full snatch @ 55% X 2 X 8 EMOM

C. 3 sets

row 250 meters

rest 60 seconds

run 200 meters

rest 60 seconds

09.12.12

AMRAP in 3:00 X 3

7 thrusters @ 95/65
7 burpees
7 pull-ups
rest 6:00 b/t each AMRAP

09.11.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.

B. overhead squat X 10-10-10-10 (heavy); 60 seconds rest --use a challenging weight each set--must be taken from the floor

C. ~10 minutes of rope climbing practice

09.10.12

60 seconds on/ 60 seconds rest @ 85% for each movement

5 sets 

row (meters)

box step-up w/kb @ 55/35

100 meter shuttle (meters)

airdyne (distance)

double unders

09.07.12

A. In 7 sets, work to a heavy single snatch (15 minute cap).

B. power clean @ 75% X 5 X 5; rest 60 seconds--must be touch and go

C. ring dips X AMRAP-1 X 5; rest 60 seconds

09.06.12

perform the following sequence as many times as possible @ 85% of MPE

*under 1 year: 25 minutes

1 year and up: 35 minutes

 

run 400 meters

20 box jumps @ 24/20 (step down)

20 sumo deadlift high pulls @ 85/55

20 burpees (no jump)

row 500 meters

rest 2:00

 

*The prescribed times include rest times.

09.05.12

A. In 15 minutes, work to a heavy 3 repetition front squat.

B. push-jerk X 2 X 10 @ 65% on 45 seconds

C. L-sits--5 hard attempts (not-to-failure); rest 60 seconds

09.04.12

for time

row 1000 meters

4 rounds

12 pistols (alternating/6 each side)

12 pull-ups

run 800 meters

08.31.12

A. run 1 mile @ 85-90%

B. weighted pull-ups X 5 X 5 (increase each set--rest to change weight)

C. split squat X 5 X 3 (5 reps/3 sets) moderate

08.30.12

5 sets @ 85% of maximum perceived exertion
AMRAP in 30 seconds/30 seconds rest

airdyne (calories)
wall ball @ 20/14
row (meters)
handstand push-ups
double unders

08.28.12

A. 5 rounds for time
10 kb swings @ 70/55
10 burpees

rest 10:00

B. for time
row 1000 meters
50 wall ball shots @ 20/14

Isaac

In preparation for Isaac, TPG will close at 12 PM Tuesday.  We will be closed Wednesday through Thursday morning.  We plan to re-open for the afternoon sessions on Thursday, August 30.  Stay tuned to this blog and our Facebook page for updates.  Stay safe.

08.27.12

A. In 6 sets, work to a heavy 3 rep floor press.

B. back squat X 2 X 10 @ 65% on 45 seconds

C. run 800 meters X 3; rest 2:00 (keep splits within 5-8 seconds)

08.24.12

AMRAP in 15:00

7 shoulder-to overhead @ 135/95

9 toes-to-bar

11 box jumps @ 24/20

08.23.12

A. hang power clean cluster @ 85% X 1.1.1 X 4; rest 2:00

B. for time/calories

run 800 meters

row 1000 meters

airdyne 3:00 for calories

08.22.12

3 sets for time/calories

10 full cleans @ 135/95
90 second airdyne for calories
rest 6:00

08.21.12

A. In 12 minutes, work to a heavy 2 repetition overhead squat.
B. deadlift @ 65% X 2 X 10 every 45 seconds
C. 10:00 of handstand push-up practice (50 reps maximum)

08.20.12

5 rounds for time

10 split snatches @ 115/75 (alternating)
12 chest-to-bar pull-ups
run 400 meters

08.17.12

A. power snatch X 10-8-6-4 @ 75%; rest 50 seconds

B. run 200 meters X 6; rest 60 seconds (intervals 3 and 5 are the hammers)

The objective of the hammer intervals is to simulate fatigue late in a race/workout.  

Athletes are to run the 200s fast and consistent (within 5 seconds).  The exceptions to this will be the 3rd and 5th intervals.  These 2 intervals are to be run as fast as possible.  The rest time (60 seconds) will not change.  The athletes' objective is to be able to go back to the original pace for intervals 4 and 6.  This better replicates the feeling/metabolic demands of the end of a race/workout where a 'kick' is necessary.

08.16.12

for time

15 clean and jerks @ 155/100

row 600 meters

15 clean and jerks @ 155/100

08.15.12

A. clean cluster @ 87% X 1.1.1 X 4; rest 2:00
B1. L-pull-ups X 10-8-6-8-10; rest 30 seconds
B2. hollow plank hold for 30 seconds X 5; rest 60 seconds

08.14.12

@ 85% of MPE
AMRAP in 6:00
5 tng deadlifts (heavy)
10 ring dips
60 seconds on the airdyne (calories)
rest 3:00
AMRAP in 6:00
15 wall ball shots @ 20/14
row 300 meters
rest 3:00
AMRAP in 6:00
50 double unders
10 burpees (no jump)
rest 3:00
AMRAP in 6:00
run 800 meters
amrap box jumps @ 24/20 with time remaining (step down)

08.13.12

A. back squat @ 3131 X 3 X 3; rest 2:00
B. front squat @ 75% X 5 X 5; rest 30 seconds
C. run 1 mile @ 85-90%

08.10.12

3 sets for times

10 sumo deadlift high-pulls @ 105/65

10 burpees

row 500 meters/400 meters

rest 6:00

08.09.12

A. In 12:00, work to a heavy double power clean.

B. hang snatch (squat) X 2 X 10 on 45 seconds @ 60% of snatch

C. run 800 meters X 3; rest 2:00

08.08.12

2 rounds for time

50 wall ball shots @ 20/14
25 chest-to-bar pull-ups
50 double unders
25 burpees

*20 minute cap

08.07.12

A. In 14 minutes, work to a heavy 3 repetition deadlift.
B. overhead press @ 75% X 10-8-6-4; rest 60 seconds
C. L-sit--5 hard attempts; rest 60 seconds

08.06.12

3 sets
10 overhead squats @ 115/75
run 400 meters
rest 2:00 b/t sets and after 3rd set

3 sets
10 kb swings @ 70/55
row 2:00 for meters
rest 2:00 b/t sets and after 3rd set

3 sets
15 toes-to-bar
30 push-ups
rest 60 seconds b/t sets

08.03.12

A. front squat cluster @ 85% X 1.1.1 X 3; rest 2:00
B. barbell bent over row X 10-10-10 (moderate); rest 60 seconds
C. 50 alternating pistols or AMRAP of pistols in 7:00 (whichever comes first)

08.02.12

@ 85% of Maximum Perceived Exertion
5 sets
AMRAP in 60 seconds
burpee box jumps @ 24/20
rest 60 seconds
AMRAP in 60 seconds
row (meters)
rest 60 seconds
AMRAP in 60 seconds
airdyne (calories)
rest 60 seconds
AMRAP in 60 seconds
run 100 meters and AMRAP HTF sit-ups w/time remaining
rest 60 seconds

08.01.12

A. In 12 minutes, work to a heavy double hang power clean.
B. snatch @ 70% X 10-8-6-4; rest 60 seconds
C1. ring superman X 5 hard attempts; rest 0 seconds
C2. AMRAP in 20 seconds of hollow rocks; rest 60 seconds

07.31.12

AMRAP in 35 minutes
run 800 meters
5 sets
5 front squats @ 135/95
5 strict pull-ups

07.30.12

A. floor press X 5 X 6--increase weight each set; rest to change the weight
B. back squat X 2 X 10 @ 65% on 45 seconds
C. 4 sets
row 250 meters
rest 60 seconds
run 200 meters
rest 60 seconds

07.26.12

for total time
3 rounds of-
15 kb swings @ 70/55
15 handstand push-ups
then...
row 750 meters

*There is only 1 row in the workout.

Enjoy you unload day Friday.  Remember, there is no open gym this Saturday.  New cycle starts Monday.