03.11.14

Fitness
A. front squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. L-sit X hard effort X 3; rest 30 seconds
B3. turkish get-ups X 3 each side X 3; rest 90 seconds

Performance
3 sets @ 85%
10 burpees w/no jump
10 pull-ups
10 box jumps @ 24/20 (step-down)
rest 2:00

3 sets @ 85%
8 STOH @ 95/65
12 lunge steps (alt)
16 sit-ups
rest 2:00

for completion @ 85%
row 500 meters
20 wall ball shots
10 power cleans @ 95/65
10 TTB
15 wall ball shots
5 power cleans @ 95/65
5 TTB

03.10.14

Fitness
A1. strict pull-ups X 3 X 5; rest 30 seconds
A2. ring push-ups @ 22X2 X AMRAP-1 X 5; rest 30 seconds
A3. run 200 meters X 5; rest 90 seconds
*student chooses grip on pull-ups--add weight if necessary

Performance
A. snatch X 2 X 6 EMOM @ 60%
B. In 10 minutes, work up to a heavy 3 repetition back squat (Not 3RM)
C. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds

03.07.14

Fitness

Open 14.2 or variation

Performance

Open 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats @ 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

03.06.14

Fitness
A. Back squat X 3-2-1; rest 2:00
B. Split jerk from rack X 3 X 4; rest 90 seconds
C. 4-D plank X 60 seconds each position; rest as needed

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

03.05.14

Fitness
A1. Belly-to-wall handstand hold X 20 seconds X 5; rest 30 seconds
A2. Ring rows X 6-10 X 5; rest 30 seconds
A3. Run 400 meters (odd sets)/row 500/400 meters (even sets); rest 90 seconds

Performance
A1. front lever progression X 8-10 seconds X 4; rest 30 seconds
A2. ring superman X 8-10 seconds X 4; rest 90 seconds
B. row 250 meters X 3; rest 45 seconds
C. run 200 meters X 3; rest 45 seconds

03.04.14

Fitness
A. Snatch X 2 X 4; rest 75 seconds
B1. 3-5 strict toes-to-bar X 4; rest 20 seconds
B2. Ring FLR X 20-30 seconds X 4; rest 60 seconds

Performance
3 sets @ 70-80-90%
row 300 meters
10 CTB pull-ups
15 wall ball shots (unbroken)
20 release push-ups
40 double unders
10 toes-to-bar
run 200 meters
rest 3:00 b/t sets

03.03.14

Fitness
4 sets @ 85% (change order each round)
Row 300 meters
10 thrusters @ 75/45
10 pull-ups
10 burpees
Run 200 meters
10 box step-ups @ 24/20
Rest 3:00 b/t sets

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1. handstand hold (belly-to-wall) X 20 seconds X 5; rest 30 seconds
B2. archer ring rows X 6-8 X 5; rest 90 seconds

02.28.14

Fitness
Open 14.1 or
AMRAP in 10 minutes
30 double unders
15 kettlebell swings @ 55/35

Performance
Open 14.1
AMRAP in 10 minutes
30 double unders
15 power snatches @ 75/55

02.27.14

Fitness
A1. Strict pull-ups X 3-5 X 4; rest 20 seconds (add weight if over 5 can be completed)
A2. Ring dips X AMRAP-1 X 4; rest 90 seconds
B. Run 200 meters; rest run time
Run 400 meters; rest run time
Run 600 meters

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

02.26.14

Fitness
A. Hang clean X 3 X 4 (no dropping); rest 90 seconds
B1. Archer ring rows X 6-8 X 4; rest 30 seconds
B2. Ring superman roll-outs X 3 w/5 seconds hold @ bottom X 4; rest 75 seconds

Performance
A1. Handstand push-ups X AMRAP-1 X 4; rest 20 seconds
A2. Run 400 meters X 4; rest 90 seconds
B. Strict toes-to-bar X 6-10 @ 1111  X 3; rest 60 seconds

02.25.14

Fitness
For time
Row 1,000 meters
30 handstand push-ups
Run 1,000 meters
30 L-pull-ups

Performance
@ 85% of MPE

AMRAP in 6:00
10 kb swings @ 55/35
15 burpees
10 pull-ups
Rest 3:00
AMRAP in 6:00
30 double unders
20 wall ball shots @ 20/14
10 box step-ups @ 24/20
Rest 3:00
For completion
Row 400 meters
Muscle-ups X 1.1.1
Run 200 meters
Muscle-ups X 1.1.1
Row 400 meters

02.24.14

Fitness
A. Front squat X 3-2-1; rest 2:00
B1. Close grip bench press X 3 X 3; rest 30 seconds
B2. Row 60 seconds for meters X 3; rest 90 seconds

Performance

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

B. Weighted pull-up X 3 X 3; rest 90 seconds (pronated)

C. L-sit X 6-10 seconds X 5; rest as needed

02.21.14

Fitness
A. In 10 minutes, work up to a heavy 3 rep deadlift.
B1. 1-7 strict pull-ups X 5; rest 10 seconds
B2. shrimp variation X 5 each side X 5; rest 90 seconds

Performance
A. snatch X 2 X 8 @ 60% EMOM
B1. row 200 meters X 3; rest 30 seconds
B2. run 200 meters X 3; rest 30 seconds
C. accumulate 60s in ring FLR

02.20.14

Fitness
A. power snatchX 3 X 5; rest 90 seconds
B. 2 sets FAST
run 200 meters
15 kb swings @ 55/35
20 jump squats
10 swings @ 55/35
run 200 meters
rest 8-10 minutes b/t sets

Performance
A. back squat X 5 X 3; rest 90 seconds (moderate weight)
B. close grip bench press X 8 X 3; rest 90 seconds (moderate weight)
C. 1-3 muscle-ups on the minute for 5 minutes

02.19.14

Fitness
3 sets @ 85%-85%-100%
row 400 meters
15 wall ball shots @ 20/14
15 burpees (no jump)
15  ring rows
40 running man jump rope reps
rest 3:00 b/t sets

Performance
3 sets @ 80-90-100%
row 500 meters
20 release push-ups
10 CTB pull-ups
20 alternating lunges
10 power snatches @ 75/45
20 HTF sit-ups (butterfly
10 toes-to-bar
run 200 meters
rest 3:30 b/t sets

02.18.14

Fitness
A. back squat X 2 X 3; rest 2:00
B. push-press X 3 X 3; rest 90 seconds
C1. strict toes-to-bar X AMRAP-1 X 3; rest 20 seconds
C2. ring superman X 8-10 seconds X 3; rest 60 seconds

Performance
AMRAP thrusters in 17:00
40 box jumps @ 24/20(step down)
80 wall ball shots @ 20/14
120 double unders
AMRAP thrusters @ 135/95 w/time remaining

02.17.14

Fitness
5 rounds for time
run 200 meters
20 box step-ups @ 24/20
10 pull-ups

Performance
3 sets @ 98%
2 sets of -
15 kb swings @ 55/35
15 burpees
+
row 250/200
rest 12 minutes

02.14.14

Fitness
A1. clean pull X 3 X 4; rest 30 seconds
A2. belly-to-wall HSPU X AMRAP-1 X 4; rest 90 seconds
B. L-sit X 5 hard efforts; rest as needed

Performance
A.Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
B. row and/or run @ Z1 for 10 minutes

02.13.14

Fitness
A1. pull-ups X AMRAP-1 X 5; rest 30 seconds
A2. run 200 meters X 5; rest 90 seconds
B. accumulate 45 seconds in each position of 3-D ring plank

Performance
A1. 30 seconds of double unders X 3; rest 0 seconds
A2. 15 burpees X 3; rest 0 seconds
A3. power snatch X 1.1.1.1.1 X 3; rest 2:00

02.12.14

Fitness
A. 3 rounds for time
10 deadlifts @ 185/115
20 ring push-ups
B. run and/or row for 10 minutes @ Z1

Performance
A1. row 500 meters X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. ring superman X 3 hard efforts (6-8 seconds); rest as needed
B2. ring front lever X 3 hard efforts (6-8 seconds); rest as needed

02.11.14

Fitness
A. front squat X 3-3-2; rest 2:00
B1. close grip bench press X 3-3-3; rest 30 seconds
B2. archer ring rows X 6-8 X 3; rest 90 seconds

Performance
A. Open 11.3
AMRAP in 5:00
clean and jerk @ 165/110
*clean=1 point, jerk=1 point
B. @ Z1 for 15 minutes
row or run 400 meters
10 hindu push-ups
5-10 strict pull-ups
20 butterfly HTF sit-ups

02.10.14

Fitness
3 sets @ 85%--change order each time
row 400 meters or run 400 meters (must alternate each set)
10 KBS @ 55/35
15 goblet squats @ 55/35 kb
20 burpees (no jump)
25 butterfly HTF sit-ups
30 seconds of double unders
rest 3:00 b/t sets

Performance
4 sets @ 70%-80%-90%-100% (increase each set)
row 400 meters
25 wall ball shots @ 20/14
15 pull-ups
15 box jumps @ 24/20 (step down)
5 muscle-ups
rest 4:00 b/t sets
-only 2 attempts for mus
-no mus =5 ring dips

02.07.14

Fitness
A. hang power snatch X 3 X 3; rest 90 seconds
B. 3 sets FAST
10 thrusters @ 65/45
10 pull-ups
10 thrusters @ 65/45
10 pull-ups
row 250/200
rest until recovered b/t sets (no mouth breathing)

Performance
Open 11.4
A.AMRAP in 10 minutes of
60 bar facing burpees
30 overhead squats @ 120/90 (from floor)
10 muscle-ups
*men/women over 55 years=110#/75#
B. @ Z1
run 400 meters
25 HTF butterfly sit-ups
indigenous--2 minutes
walk 200 meters
20 hindu push-ups
run 200 meters
15 ring rows
walk 200 meters

02.06.14

Fitness
AMRAP in 18:00
run 400 meters
20 wall ball shots @ 20/14
10 russian KB swings (right)@ 55/35
10 russian KB swings (left) @ 55/35

Performance
AMRAP in 10:00 @ 85%
10 DL @ 135/95
15 release push-ups
30 double unders
rest 5:00
for completion @ 90%
run 400 meters
+
2 sets
20 box step-ups @ 24/20
15 toes-to-bar
+
row 500 meters

02.05.14

Fitness
A. back squat X 3-3-2; rest 2:00
B1. overhead press X 5-3-2; rest 30 seconds
B2. strict TTB X 5-7 X 3; rest 90 seconds
C. Accumulate 60 seconds in ring FLR

Performance
3 sets @ 98%
25 wall ball shots @ 20/14
then…
12-9-6
pull-ups
burpees
rest 12:00 b/t sets
*4:30 time cap per set

02.04.14

Fitness
A1. ring push-ups X 5-7 X 5; rest 30 seconds
A2. 6 pistols (alternating--3 each side) X 5; rest 30 seconds
A3. run 400 meters odd sets(1,3 and 5) row 90
 seconds for meters even sets (2 and 4)

Performance
A1. run 200 meters @ 85% X 3; rest 0 seconds
A2. 10 burpee box jumps @ 24/20 (step down) X 3; rest 0 seconds
A3. clean X 1.1.1.1.1 X 3; rest 2:00
B. L-sit X 3 hard attempts; rest as needed

02.03.14

Fitness
A. In 12 minutes, work to a heavy 5 rep snatch grip deadlift.
B1. L-pull-ups X 1-5 X 4; rest 30 seconds
B2. ring superman roll-outs X 3 (w/2 second hold @ bottom) X 4; rest 75 seconds

Performance
A. AMRAP in 7 minutes for snatches
150 double unders
then, with time remaining--
snatch 135/95
*any accepted form of snatch is fine (power, “full,” etc.)

rest 10-15 minutes b/t ‘a’ and ‘b’

B. row 1k for time

01.31.14

Fitness
for time
row 1,000/900 meters
40 thrusters @ 135/95

Performance
A1. row 800 meters X 2; rest 3:00
A2. run 800 meters X 2; rest 3:00
B. 1-5 ladder for completion
pistol (each side)
single arm push-up (each side)

01.30.14

Fitness
A. power clean X 3 X 4; rest 90 seconds--drop all reps
B. 3 sets FAST
10 kb russian swings @ 55/35
10 burpees AFAP
10 kb russian swings @ 55/35
10 burpees AFAP
run 200 meters
rest until recovered b/t sets
(no mouth breathing)

Performance
A. front squat @ 65-70% X 5 X 3; rest 90 seconds
B. overhead press @ 65-70% X 5 X 3; rest 90 seconds
C. ring rows X6-10 @ 1111 X 3; rest 60 seconds

Thursday

TPG will be open for all training sessions tomorrow (Thursday)!

Wednesday Afternoon Schedule

TPG will be open for the 4, 5 and 6pm sessions tonight (Wednesday). The 7 pm session is cancelled so folks can get back to the cave for the re-freeze. We will make a decision concerning the Thursday morning sessions (7 & 8 am) this evening.

If Mindbody won't let you register, try a different time. As of 12:45 pm, the 4 pm is full.

01.29.14

Fitness
2 sets @ 85%
row 500/400 meters
20 wall ball shots @ 20/14
20 jumping pull-ups
20 hindu push-ups
run 400 meters
1 length duck walk
10 strict knees-to-elbows
rest 5:00 b/t sets

Performance
2 sets (first set @ 70%, second set @ 85%)
row 500 meters
25 wall ball shots @ 20/14
15 pull-ups
10 box jumps @ 24/20 (step down)
run 200 meters
15 burpees
45 double unders
5 muscle-ups
rest 5:00 b/t sets
*only 2 sets of MUs per set

Weather Update

Due to Winter SuperStorm 2014 (part 2), TPG will be closed all day Tuesday and Wednesday morning. We anticipate re-opening Wednesday afternoon at 4 pm, however we will confirm this Wednesday as we know more. Please be careful out there, Superathletes!

01.27.14

Fitness
A. front squat X 5-3-2; rest 90 seconds
B. close grip bench press X 3 X 3; rest 90 seconds
C1. 1-8 strict pull-ups X 3; rest 20 seconds
C2. hollow plank 30 seconds X 3; rest 60
 seconds

Performance
A. snatch X 2 X 8 EMOM @ 60%
B1. 5-7 L-pull-ups X 4; rest 30 seconds
B2. L-sit X 10 seconds X 4; rest 75 seconds
*fight for V-sit if possible

01.24.14

Fitness
A1. run 200 meters X 4; rest 45 seconds
A2. row 250 meters X 4; rest 45 seconds
A3. sideways ape X 1 lap X 4; rest 45 seconds
B. 20 pistols @ 1111 (alternating--10 each); rest as needed--focus on form

Performance
AMRAP in 3:00
burpee box jumps @ 24/20 (step down)
AMCAP in 3:00
cals on rower
AMRAP in 3:00
10 toes-to-bar
10 alternating lunge steps
AMCAP in 3:00
cals on rower

*clock keeps running (no prescribed rest b/t amraps OR for transitions--The tester is 12 minutes TOTAL)
**score is total reps and cals

01.23.14

Fitness
A. In 12 minutes, work up to a heavy 3 rep DL.
B1. belly-to-wall handstand holds X 20-30 seconds X 5; rest 30 seconds
B2. archer ring rows X 6 X 5; rest 90 seconds

Performance
A. power clean cluster X 1.1.1.1.1 X 3; rest 2:00 start @ 70-75% and increase if possible
B. Work to a heavy 3 repetition close grip bench press in 10 minutes.
C. tuck front lever on bar or rings X 6-8 seconds X 5 (attempt more difficult angle from previous week); rest as needed

01.22.14

Fitness
for time
row 30 calories
100 running man jump rope reps
25 goblet squats @ 55/35
25 jumping pull-ups
25 single arm russian swings @ 55/35 (right)
25 release push-ups
25 single arm russian swings @ 55/35 (left)
run 600 meters

Performance
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders
rest 7:00
AMRAP in 2:30 @ 98%
7 GTOH (snatch) @ 75/45
5 CTB pull-ups
rest 7:00
AMRAP in 2:30 @ 98%
10 kb russian swings @ 55/35
20 double unders

01.21.14

Fitness
A. power snatch + overhead squat X 2 X 4; rest 90 seconds
B. 4 sets FAST
20 wall ball shots @ 20/14 (Unbroken)
row 350/250
rest 5-6 minutes

Performance
A. AMRAP in 5:00 of thrusters @ 155/105
rest 8-10 minutes
B. AMRAP in 5:00 of HSPUs
C. row and/or walk/run @ z1 for 10:00

01.20.14

Fitness
@ 85%
AMRAP in 8 minutes
10 kb russian swings @ 55/35
10 burpees w/ no jump
10 butterfly HTF
 sit-ups
10 alternating lunge steps
rest 4:00
for completion @ 85%
run 400 meters
10 pull-ups
10 push-ups w/side kick through
20 box step-ups  (total)  24/20
10 pull-ups
10 push-ups w/sideways kick through
run 400 meters

Performance
@ 85% of MPE
AMRAP in 8:00
10 box jumps @ 24/20
15 wall ball shots @ 20/14
15 release push-ups
rest 4:00
2 sets for completion @ 90% aerobic
row 500 meters
10 KB snatches @ 55/35 (right)
10 KB snatches @ 55/35 (left)
run 400 meters
5 muscle-ups
rest 4:00 b/t sets
*athlete changes order on second set, but muscle-ups MUST be performed last

01.17.14

Fitness
A. back squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. run 800 meters; rest 3:00
row 800 meters; rest 3:00
run 800 meters

Performance
A. snatch cluster X 1.1.1.1 X 3; rest 2:00 start @ 70% and increase each set if possible
B. 1-3 muscle ups X 5; rest 90 seconds
C. tuck planche X 6-8 seconds X 5; rest as needed

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.16.14

Fitness
for time
row 500 meters
10 sets of-
5 strict toes-to-bar
6 ring push-ups
*15 minute cap

Performance
A. tester
5 sets for time
10 box jumps @ 24/20 (step down)
10 deadlifts @ 135/95
10 release push-ups
rest 4:00
@ 85% of mpe
row 500 meters
+
2 sets
10 toes-to-bar
15 wall ball shots
25 double unders
+
run 400 meters

01.15.14

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B1. weighted pull-ups X 5 X 3; rest 30 seconds
B2. 5 shrimp (squats) each side X 3; rest 90 seconds

Performance
A. 1 clean and jerk @ 75% on the 30 second mark for 3 minutes (6 total reps)
B. for 2:00 AMRAP of clean and jerk clusters @ 80% (all reps separated by 10 seconds--2 misses before 2:00 mark =termination of ‘b’)
C. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters

01.14.14

Fitness
A. 60 seconds of double unders X 5; rest 60 seconds
B. AMRAP in 10:00
run 100 meters
10 thrusters @ 95/65
10 ring rows

Performance
12-9-6 reps @ 98%
power clean @ 95/65
burpees over the bar

rest 7:00

row 750/650 @ 98%

rest 7:00

2 sets @ 98%
20 wall ball shots @ 20/14
15 pull-ups (fast kip)

01.13.14

Fitness
A. clean X 3 X 5; rest 90 seconds
B. 4 sets
16 jumping lunges (8 ea)
row 300/200
10 burpees AFAP
rest 5-6 minutes

Performance
A. back squat X 5 X 3; rest 2:00
B. push-jerk X 5 X 3; rest 2:00
C. tuck front lever on bar or rings X 6-8 seconds X 5; rest as needed b/t attempts

Remember, Open Gym is cancelled for this week so we can host The Other 23 kickoff meeting.  It's not too late to register!  Find out more here: http://tpgcrossfit.com/#/sign-up-for-a-class/the-other-23

01.10.14

Fitness
@ 80% of MPE
AMRAP in 6:00
10 kb swings @ 55/35
10 burpees w/ no jump
20 running man jump rope reps
rest 3:00
AMRAP in 6:00
run 200 meters
10 strict knees-to-elbows
rest 3:00
AMRAP in 6:00
row 600 meters (once)
w/time remaining
10 alternating lunge steps
10 push-ups

Performance
@ 85%
AMRAP in 6:00
15 wall ball shots @ 20/14
12 release push-ups
9 toes-to-bar
rest 3:00
AMRAP in 6:00
10 kb swings @ 55/35
10 HTF butterfly sit-ups
10 jumping lunges (5 ea)
rest 3:00
AMRAP in 6:00
run 400 meters (just once)
then, w/ time remaining
3 power cleans @ 115/75
5 burpees over the bar

01.09.14

Fitness
A. front squat X 5 X 3; rest 2:00
B. close grip bench press X 5 X 3; rest 90 seconds
C. 1-5-1 strict pull-up ladder X 1-2 sets (based on athlete’s ability)

Performance
A. 1 power snatch every 30 seconds…
75% for first 2 mins (4 reps)
increase for second 2 mins (4 reps)
increase for 3rd 2 mins (4 reps)
B1. barbell bent over row @ 1111 X 3 X 3; rest 20 seconds
B2. L-sit X 3 hard efforts; rest 90 seconds

01.08.14

Fitness
A1. row 90 seconds X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. 30 seconds ring FLR X 3; rest 20 seconds
B2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

AMRAP in 4:00
double unders

AMRAP in 5:00
5 CTB pull-ups
7 burpees (no jump)

*clock keeps running (no prescribed rest b/t amraps)

pull-up rep=1 point
burpee rep = 1 point
5 double unders=1 point

01.07.14

Fitness
A. clean grip DL X 5 X 3; rest 2:00
B1. ring rows @ 1111 X 6-8 X 5; rest 30 seconds
B2. ring push-ups @ 1111 X 6-8 X 5; rest 75 seconds

Performance
A. clean X 1.1.1.1 X 3; rest 2:00 (start @ 75% for first set)
B. run 200 meters X 6; rest 60 seconds

01.06.14

Fitness
3 rounds for time
run 400 meters
12 front squats @ 115/75
12 pull-ups
*bar is taken from floor

Performance
A. @ 98%
row 2:00 (meters)
rest 7:00
AMRAP in 2:00
7 thrusters @ 85/45
7 pull-ups
rest 7:00
row 2:00 (meters)
B. accumulate 60 seconds in hollow plank, right plank and left plank

Cycle 1401

Fitness
Cycle 1401
Intensification phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Transfer movement capacity developed with higher volume, lower intensity creatine phosphate (CP) work into more intense, maximum force production CP development.
• Transfer high volume, low intensity aerobic development training into lower volume, higher intensity aerobic work (mixed modal and cyclic).
• Increase "per set" volume of anaerobic lactate power/endurance training using appropriate modalities.
• Develop balanced structural mobility and strength with a focus on the scapular and hip regions.
• Develop an understanding of shoulder protraction and retraction and the appropriate use of each.
• Have Fun!

The Fitness program cycles are constructed in an undulating pattern which relies less on times of the year (i.e. The Open) than the Performance and Competition cycles do.  

Performance
Cycle 1401
Intensification Phase
January 6, 2014-February 22, 2014 (7 weeks)
Objectives and Focal Points

• Encourage a peak relative to mixed modal aerobic capacity and mixed modal anaerobic lactate endurance.
• Increase the frequency of testers (1-2/week--open style).  Encourage personal strategy development.
• Increase kipping pull-up, box jump, and muscle-up volume.  This will help with timing in these movements as well as resiliency.
• Encourage a peak relative to creatine phosphate stamina by transferring weightlifting/gymnastics top-end strength gains developed in previous cycles to CP stamina.
• Have fun! 

01.03.14

Fitness
A. 1 power snatch + 1 overhead squat X 5; rest 60 seconds
B. 4 sets for cals
AMCAP in 75 seconds
7 kb swings @ 55/35
5 burpees over the rower
row for remaining time for cals

rest until recovered b/t sets

Performance
A. front squat X 10-8-6-4; rest 90 seconds
B1.close grip bench press X 8-6-5-5; rest 30 seconds
B2. tuck front lever on bar or rings X 6-8 seconds X 4; rest 75 seconds

12.31.13

Fitness
for 25 minutes @ 80% MPE
row 250 meters
20 walking lunge steps
10 burpees (no jump)
7 strict pull-ups
10 wall ball shots @ 20/14
run 400 meters

Performance
5 sets @ 80%
run 400 meters
10 pull-ups
20 single arm russian swings @ 55/35 (10 each side)
10 box jumps @ 24/20 (step down)
10 burpees w/no jump
row 400 meters
rest 60 seconds

*athlete changes order each set--keep times consistent

12.30.13

Fitness
A. Back squat X 10-8-6; rest 2:00
B1. Overhead press X 8-6-4; rest 20 s
B2. Strict toes-to-bar X 6-10 X 3; rest 20 seconds
B3. 1 lap duck walk X 3; rest 75 seconds

Performance
A. snatch X 3 X 5 (start @ 60% or less for first set); rest 90 seconds
B1. archer ring rows X 6 X 4; rest 30 seconds
B2. tuck planche variation X 4-6 seconds X 4; rest 75 seconds
*use d-bells if needed on tuck planche

12.27.13

Fitness
A.10 rounds for time
3 strict pull-ups
6 ring push-ups
12 double unders
*15:00 cap

B. Row 1,000 meters/800 meters for time
*rest as needed b/t 'a' and 'b'

Performance
For time
row 1,000 meters
21 thrusters @ 135/95
run 1,000 meters
21 thrusters @ 135/95

12.24.13

Fitness
A. In 12 minutes, work to a heavy 3 repetition deadlift.
B1. 6 archer ring rows (alternating) X 4; rest 20 seconds
B2. 5 shrimps each side X 4; rest 60 seconds

Performance
A. clean and jerk @ 62% X 2 X 7 EMOM
B1. run 200 meters X 4; rest 20 seconds
B2. 1 lap ape X 4; rest 20 seconds
B3. row 250 meters X 4; rest 20 seconds
B4. 1 lap duck walk X 4; rest 60 seconds

TPG will close at 12 pm on Tuesday, December 24.  We will re-open Friday, December 27 @ 7 am. Merry Christmas!

12.23.13

Fitness
For time
21 thrusters @ 95/65
9 burpees over the bar
run 400 meters
15 thrusters @ 95/65
15 burpees over the bar
run 400 meters
9 thrusters @ 95/65
21 burpees over the bar

Performance
A1.AD 25 seconds @ 99% X 3; rest 3:00
A2. Row 25 seconds @ 99% (5 sec roll in) X 3; rest 3:00
B. Superman X 5 hard efforts (6-10 seconds each); rest as needed

12.20.13

Fitness
A. Build to a moderate or heavy 3 rep clean and jerk in 14:00
B. Row/AD 60 seconds all out (cals) X 5; rest until completely recovered

*Row on odd sets, AD on even sets.

Performance
A. Back squat X 10-8-6-4; rest 2:00
B1. Overhead press X 8-6-4-4; rest 30 seconds
B2. Strict toes-to-bar @ 1111 X 6-10 X 4; rest 90 seconds

12.19.13

Fitness
20 minutes@ 80% of MPE
Run 400 meters
3 wall walks
10kb swings @ 55/35
10 ring rows
1 lap forward ape
Row 200 meters

Performance

For 35 minutes @ 75-80% (including rest)

Row 2:00 (cals)

1 length Lizard Crawl

5 L-pull-ups

10 ring push-ups

15 box step-ups @ 24/20

10 hindu push-ups

Run 200 meters

Rest 60 seconds

12.18.13

Fitness
A. Front squat X 10-8-6; rest 2:00
B1. Close Grip bench press X 8-6-4; rest 30 seconds
B2. Ring pull-ups (strict) X AMRAP-1 X 3; rest 90 seconds

Performance
A. Clean X 3 X 5 (start @ 60% or less for first set); rest 90 seconds
B1. Weighted pull-ups (pronated-strict) X 5 X 4; rest 20 seconds
B2. L-sit to tuck on boxes or D.Bells X 3-5 X 4; rest 75 seconds (slow and controlled w/pause in each position if possible)

12.17.13

Fitness
A1. 6-8 pistols (alternating) X 5; rest 30 seconds
A2. Run 200M X 5 (interval 3 is the hammer); rest 60 seconds
B. Ring superman X 5 hard efforts (6-8 seconds each); rest as needed

Performance
For time
Row 500 meters
50 wall ball shots @ 20/14
50 double unders
50 burpees
Run 400 meters

12.16.13

Fitness
A. clean pulls X 3 X 5; rest 90 seconds
B1. Handstand push-ups (belly to wall) X 3-5 X 5; rest 30 s
B2. Hollow plank X 25 seconds X 5; rest 90 seconds

Performance
A. Power snatch @ 60% X 2 X 6 EMOM
B1. Wall high bridge rotations X 6 alternating X 5; rest 20s
B2. Run 400 meters X 5; rest 60 seconds
C. Loaded cossack stretch for at least 60 seconds each side
D. Seiza w/back as close to the floor as possible for at least 60 seconds

12.13.13

Fitness
7 rounds for time
3 wall walks
5 deadlifts @ 225/135
20 running man jump rope reps

Performance
A1. AMRAP in 90 seconds @ 98%
7 burpees
7 KB swings @ 55/35 X 2; rest 5-6 minutes
A2. row 90 seconds @ 98% for cals X 2; rest 5-6 minutes
B. accumulate 150 seconds in ring FLR

12.12.13

Fitness
A. power snatch X 2 X 6; (light weight-speed focus); rest 75 seconds
B. 4 sets all out
AMCAP in 90 seconds
15 thrusters @ 75/45
row for cals w/ time remaining
Recover as needed b/t sets to achieve max power.

Performance
A. front squat X 5 X 5; rest 90 seconds
B1. close-grip bench press X 5 X 5; rest 30 seconds
B2. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds

12.11.13

Fitness
@ 80% of MPE
AMRAP in 12:00
10 wall ball shots @ 20/14
10 release push-ups
10 russian swings @ 55/35
rest 6:00
for completion @ 80% MPE
run 400 meters
+
3 sets
7 pull-ups
25 double unders
+
run 400 meters

Performance

@ 75-80% of MPE

3 sets

row 900 meters

15 burpees (no jump)

5 L-pull-ups

10 deck squats

20 alternating sideways apes

10 toes-to-bar

run 400 meters

rest 60 seconds b/t sets

12.10.13

Fitness
A. back squat X 3 X 3; rest 90 seconds
B1. push-press X 5 X 3; rest 30s
B2. strict toes-to-bar X 5-10 X 3; rest 90 seconds
C. L-sit-5 hard efforts; rest as needed

Performance
A. snatch X 3 X 5--first set @ 60% or less; rest 90 seconds
B1. 6 archer ring rows (alternating) X 4; rest 20 seconds
B2. tuck planche variation; rest 75 seconds

12.09.13

Fitness
A. straight leg DL @ 1131 X 5 X 3; rest 90s
B1. ring push-ups  X 5-10 X 4; rest 30s
B2. shrimp variation X 3-5 each side X 4; rest 60 s

Performance
A. AMRAP in 12 minutes
row 1,000 meters
then, AMRAP w/time remaining
10/7 single arm release push-ups (r or L)
10/7 single arm release push-ups (alternate side)
10/7 CTB pull-ups

B. row 800 meters for time

12.06.13

Fitness (morning and 4 pm)
run 1 mile
10 ring rows
20 push-ups
30 squats
10 strict pull-ups
20 burpees
30 walking lunge steps w/ 35#/15# plate overhead
run 1 mile

Performance (morning and 4 pm)
run 1 mile
10 archer ring rows
20  push-ups
30 wall ball shots @ 20/14
10 strict pull-ups
20 burpees
30 walking lunge steps w/ 35/15# plate overhead
run 1 mile

All Groups (5 pm and later)
run 5k for time

12.05.13

Fitness
A. power clean + front squat + clean X 5; rest 75 seconds
B. 5 sets
10 hindu push-ups
10 alternating sideways apes
10 plow to toe-touch
10 table-tops
1 length duck walk
rest as needed to allow for continuous movement

Performance
A. snatch X 2 X 8 @ 65% EMOM
B1. 1 length duck walk X 5; rest 0 seconds
B2. 5-10 ring dips @ 1111 (supinated) X 5; rest; 60 seconds
C. 3 sets (movement efficiency focus)
6-10 bridges
10 weighted cossacks w/ 5 second pause @ bottom

12.04.13

Fitness
for time
row 600/500 meters
21 kb single arm push-presses @ 55/35 (right)
21 strict pull-ups
21 kb single arm push-presses @ 55/35 (left)
run 400 meters

Performance
A. back squat X 5 X 5; rest 90 seconds--no misses
B. push-press X 5 X 4; rest 90 seconds
C. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds

12.03.13

Fitness
@ 80% of MPE
AMRAP in 10:00
10 burpees w/no
 jump
14 step-ups @ 24/20
20 running man jump rope reps
rest 5:00
AMRAP in 10:00
10 thrusters @ 45/25
15 HTF butterfly sit-ups
run 200 meters

Performance
@ 80% of MPE
AMRAP in 30 minutes
row 400 meters
5 wall walks
100 meter plate carry @ 45/25#
40 double unders
run 400 meters

12.02.13

Fitness
A. front squat X 3 X 4; rest 90s
B1. close bench bench press X 5 X 3; rest 0s
B2. archer ring rows X 6-10 X 3; rest 90s
C. accumulate 50 seconds in each position of 4D plank (front, side, hollow, side); rest as needed

Performance
A. clean X 3 X 5--first set @ 60% or less; rest 90 seconds
B. 1-5 L-pull-ups X 10 EMOM
C. ring FLR X 20 seconds X 5; rest as needed

*For ‘b,’ pick a number and stick w/it throughout.
**Hardest ring FLR possible.

11.27.13

Fitness
A1. L-pull-ups X 5-7 X 5; rest 30 seconds
A2. ring dips @ 21X1 X AMRAP-1 X 5; rest 30 seconds
A3. row 250 meters (odd sets) run 200 meters (even sets);
 rest 90 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. ring L-sit X 5 hard attempts; rest as needed

11.26.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. strict toes-to-bar X 5-10 X 3; rest 90 seconds

Performance
test #5

15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest exactly 12 minutes

15-12-9 reps for time
thrusters @ 75/45
pull-ups

11.25.13

Fitness
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance

Test #4

A. Build to a 1RM front squat @ 30X0

B. AMRAP front squats @ 85% of part ‘a’ @ 30X0 (1 set)

C. build to a 1RM close-grip bench press 

11.22.13

Fitness
Test #4
A. Build to a 1RM front squat @ 30X0
B. build to a 1RM close-grip bench press
C. run 400 meters X 4; rest 90 seconds

Performance
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

11.21.13

Fitness
A. clean pulls X 3 X 5; rest 75 seconds
B. 5 sets all out
5 burpees AFAP
row 150/125 meters
rest until fully recovered to sprint

Performance
A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0
B1. 3-5 1 arm push-ups  X 4; rest 30 seconds
B2.6-10 pistols X 4; rest 75 seconds
C. 20-30 archer ring rows; rest as needed

11.20.13

Fitness
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

Performance
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

11.19.13

Fitness
test #1
A. run 3k for time
B. accumulate 90 seconds in ring FLR

Performance
test #1
A. run 3k for time
B. accumulate 150 seconds in ring FLR

11.18.13

Fitness
test #2
A. standing broad jump (best of 3 attempts)--record inches
B. In 8 minutes, work to a heavy 3 rep deadlift.
C1. 10 ring push-ups X 4; rest 30s
C2. 10 ring rows X 4; rest 60 seconds

Performance
test #2
A. standing broad jump (best of 3 attempts)--record in inches
B. In 8 minutes, work up to a heavy 1 rep power clean.
C. AMRAP in 4:00 power cleans @ 90% of part 'a'
*rest exactly 2 minutes b/t parts 'b' and 'c.'
D. run and/or row for 10-15 mins @ Z1

11.15.13

Fitness
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
5 pull-ups
12 walking lunge steps w/25/10# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 russian KB swings @ 55/35
12 release push-ups
14 box step-ups @ 24/20

Performance
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
7 pull-ups
12 walking lunge steps w/45/25# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 KB snatches (5 each side) @ 55/35
12 release push-ups
14 box step-ups @ 24/20 (7 each side)

11.14.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1-6 strict pull-ups X 4; rest 30 seconds
B2. hollow plank X 35 seconds X 4; rest 90
 seconds
*over 6 strict pull-ups=add weight

Performance
A. clean and jerk X 2 X 8 @ 62% EMOM
B. 5 sets @ 98%
5 burpee pull-ups
7 power cleans @ 105/65
run 100 meters
rest 4-5 minutes

11.13.13

Fitness
A1. 5-10 ring rows X 5; rest 30 seconds
A2. 6-12 ring push-ups X 5; rest 30 seconds
A3. odd sets=run 400 meters
even sets = row 500 meters X 5; rest 2:00 after run or row

Performance
A1. high box jumps from seated position (step down) X 3 X 3; rest 60 seconds
A2. close grip bench press X 5 X 3; rest 90 seconds
B. TNG power snatch @ 62% X 3 X 8 on a 30 second running clock

11.12.13

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C. 12 turkish get-ups (each side) tough

Performance
A. Hang snatch X 3 X 4; rest 2:00
B1. run 800 meters X 2; rest run time
B2. row 800 meters X 2; rest row time

11.11.13

Fitness and Performance
"Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds.

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

11.08.13

Fitness
A. snatch X 3 X 4; rest 75 seconds
B. 6 sets fast
odd sets=run 100 meters fast
even sets=row 125 meters fast
recover as needed b/t sets

Performance
A. front squat X 3 X 4; rest 2:00
B1. archer ring row X 5 each side X 4; rest 30 seconds
B2. HSPUs X 5-10 (strict) X 4; rest 90 seconds

11.07.13

Fitness
@ 80% of MPE
AMRAP in 4:00
7 squat jumps
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
5 pull-ups
7  box jumps  @ 24/20 (step-down)
9 HTF SUs butterfly
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
5 toes-to-bar
rest 2:00
AMRAP in 4:00
double under practice

Performance
@ 80% of MPE
AMRAP in 4:00
7 OHSQs @ 65/45
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
7 pull-ups
9  box jumps  @ 24/20 (step-down)
11 HTF SUs (butterfly)
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
7 toes-to-bar
rest 2:00
AMRAP in 4:00
30 double unders
15 wall ball shots @ 20/14

11.06.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. barbell bent over row X 5 X 3; rest 90 seconds
C1. accumulate 30 seconds in ring FLR; rest as needed
C2. 20 seconds in belly-to-wall hs position; rest as needed

Performance
A. snatch X 2 X 8 EMOM @ 60%
B. 4 sets @ 97%
run 50 meters; recover completely
row 10 seconds for watts (rolling 5 second start); recover completely
C. accumulate 120 seconds in ring FLR

11.05.13

Fitness
A1. 1-3 strict pull-ups ladders X 4; rest 30 s
A2. dips X 5-10 X 4; rest 90 seconds
B. run 200 meters X 4; rest 60 seconds
C. row 45 seconds X 4; rest 45 seconds

Performance
A1. standing triple jump X 2 hard attempts X 4; rest 20 seconds b/t attempts and A1/A2
A2. push-jerk X 3 X 4; rest 90 seconds
B. TNG Power clean and jerk @ 60% X 3 on a 30 second running clock X 8

11.04.13

Fitness
A. deadlift X 3 X 5; rest 90s-2:00
B. overhead press X 3 X 5; rest 90 seconds
C. L-sit X 5 hard attempts; rest as needed

Performance
A. hang clean X 3 X 4; rest 2:00 (hang onto all reps for first 2 sets--drop all reps for 2nd 2 sets)
B. run 100 meters X 10; rest 30 seconds--keep all within 2
 seconds

11.01.13

Fitness
5 rounds for time
7 shoulder to overhead @ 115/65
9 burpees over the bar
11 jumping pull-ups

Performance
A. run 1,000 meters for time
rest as needed
B. 20 reps for time
squat clean thruster @ 135/95
rest as needed
C. row 1,000 meters for time

10.31.13

Fitness
A. clean X 3 X 4; rest 75 seconds
B. 5 sets @ 97%
10 kb swings @ 55/35
run 100 meters fast
recover completely

Performance
A. back squat X 5-3-1; rest 2:00
B1. 1-5 muscle-ups X 4; rest 30 seconds
B2. shrimp variation X 5 (each leg) X 4; rest 90 seconds
C. accumulate 60 seconds in L-sit; rest as needed

10.30.13

Fitness
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
5 pull-ups
7 HTF butterfly sit-ups
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

Performance
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
7/5 pull-ups
9 kb swings @ 55/35
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

10.29.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. ring rows X 5-10 X 5; rest 30 seconds
B2. 3-D plank @ 20 seconds each position (start in IND--knees never touch floor) X 5; rest 75
seconds

Performance
A. clean and jerk X 2 X 8 EMOM @ 60%
B. 6 sets all out
10 thrusters @ 85/55
row 200/150
rest 3:45

10.28.13

Fitness
A1. 3-7 strict pull-ups X 5; rest 30 seconds
A2. ring push-ups @31X1 X 5-10 X 5; rest 90 seconds
B. run 400 meters X 5; rest run time

Performance
A. high bar jump squat @ 21X1 X 5 X 5; rest 90 seconds
B. close grip bench press X 3-2-1; rest 2:00
C. power snatch @ 55% X 1-5 laddersX 2; rest 20 seconds between each ring on the ladder and b/t ladders--this will be 30 total reps

10.25.13

Fitness
for time
31 burpees
run 310 meters
31 thrusters @ 65/45
run 310 meters
31 KB swings @ 55/35
run 310 meters
31 wall ball shots @ 20/14
run 310 meters

Performance

for time

31 burpee pull-ups

run 310 meters

31 thrusters @ 95/65

run 310 meters

31 kb swings @ 55/35

run 310 meters

31 wall ball shots @ 20/14

run 310 meters

10.24.13

Fitness
A. romanian deadlift X 5 X 3; rest 90 seconds
B. push-press X 5 X 3; rest 90 seconds
B1. ring FLR 25 seconds X 3; rest 30 seconds
B2. butterfly HTF sit-ups X 20 X 3; rest 60 seconds

Performance

A. snatch X 3-2-1; rest 2:00

B. 3 sets

row 500 meters; rest 90 seconds

run 400 meters; rest 90 seconds

10.23.13

Fitness
for time
row 800 meters
+
5 rounds
7 strict pull-ups
7 front squats @ 135/95

Performance
5 rounds for time
3 power cleans @ 155/95
6 pistols
9 strict handstand push-ups

10.22.13

Fitness
A. power snatch + OH squat X 3 X 4; rest 75 seconds(drop bar after each OHSQ rep--moderate weight)
B. row 150 meters all out X 6; recover as needed
C1. 10 strict toes-to-bar X 3; rest 30 seconds
C2. 30 seconds in hollow plank X 3; rest 60 seconds

Performance
A. front squat X 3-2-1; rest 2:00
B1. weighted pull-ups X 3 X 3; rest 90 seconds
B2. ring push-ups @ 3111 X AMRAP-1 (supinated @ top if possible) X 3; rest 90 seconds

10.21.13

Fitness
5 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 butterfly sit-ups + double unders for time remaining
-row for meters

Performance
6 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 toes-to-bar + double unders w/ time remaining
-row for meters

10.18.13

Fitness
A. front squat X 3 X 3; rest 2:00
B. for 12:00-EMOM
odd sets=amrap-1 strict pull-ups
even sets=10 hollow rocks

Performance
A. snatch X 2 X 8 @ 55% EMOM
B. row 15 seconds ALL OUT X 8; rest ~2:00
C. ring L-sit X 8-10 seconds X 4; rest as needed