10.21.14

Fitness
A1. front squat @ 20X0 X 6-5-4-3; rest 60 seconds
A2. ring rows @ 1010 X 6 X 4; rest 90 seconds
B. overhead press @ 1020 X 6-5-4-3; rest 90 seconds

Performance
A. work up to 90% of clean and jerk
B. 75% of part ‘a’ X 15 rep cluster(student picks number of seconds b/t cluster reps (b/t 7 and 15 seconds) and attempts to hold the same pace throughout)
C. barbell bent over row @ 1010 X 4-6 X 3; rest 90 seconds

10.20.14

Fitness
A1. L-sit X 6-8 seconds X 3; rest 30 seconds
A2. Active hang for 30 seconds X 3; rest 60 seconds
B. 3 sets all out
10 russian swings @ 55/35
15 squat jumps
row 250/200
rest 5-6 minutes b/t sets

Performance
A.for time
30 box jumps @ 24/20 (step-down)
row 30 cals
100 meter KB carry @ 55/35
run 400 meters
B1. run 30 seconds @ 90% X 3; rest 30 seconds
B2. row 30 seconds @ 90% X 3; rest 30 seconds

*One KB per athlete is used on the carry.

10.17.14

Fitness
A. back squat @ 20X0 X 4-5 X 3; rest 2:00
B1. close grip bench press @ 20X0 X 4-5 X 3; rest 0 seconds and take 10-20# off
B2. close grip bench press @ 20X0 X 3-4 X 3; rest 90 seconds
C. EMOM X 5
2-3 weighted pull-ups
*goal is same weight for each set

Performance
A. EMOM X 6
2 cleans -drop each rep
start @ ~65% and build each set
B1. one arm push-ups @ 20X0 X 5-7 X 3; rest 45 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds
C.run/row/AD for 10:00 @ Z1

10.16.14

Fitness
A1. ring FLR to superman (2 sec hold) X 6-8 reps X 3; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 3; rest 90 seconds
B. 3 sets for 90 seconds @ 99%
6 burpees AFAP
6 russian swings @ 55/35
rest ~ 5 minutes b/t sets

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

*Compare time to December 17, 2013.

10.15.14

Fitness
5:00 @ 85%
5 pull-ups
10 push-ups
10 box step-ups @ 24/20
rest 2:00
5:00 @ 85%
10 hindu push-ups
14 alternating lunges
20 double unders
rest 2:00
5:00 @ 85%
row 500/400
wall balls w/ time remaining @ 20/14

Performance
A.EMOM X 6
1 snatch + 1 power snatch-drop all reps-start @ ~ 60% and build each set
B. snatch balance X 3 X 3; rest 90 seconds-light and fast w/ 2 second hold @ bottom
C1. front squat @ 20X0 X 4-5 X 3; rest 45 seconds
C2. 1-4 muscle-ups X 3; rest 90 seconds
D. 1-4 muscle-ups X 2; rest 60 seconds
*no mus=4-5 strict pull-ups & 4-5 strict ring dips

10.14.14

Fitness
A1. duck walk X 1 length X 2; rest 45 seconds
A2. flat foot duck walk X 1 length X 2; rest 45 seconds
B. clean pull @ X1drop X 4-5 X 3; rest 90 seconds
C. run 45 seconds X 6; rest 45 second

Performance
4:00 @ 90%
6 burpees (no jump)
8 box jumps @ 24/20 (step down)
rest 2:00
4:00 @ 90%
25 double unders
10 russian swings @ 55/35
rest 2:00
4:00 @ 90%
10 wall ball shots @ 20/14
5 toes-to-bar
rest 2:00
4:00 @ 90%
run 200 meters
row for meters w/ time remaining

10.13.14

Fitness
for time
20 thrusters @ 85/55
30 cal row
40 push-ups
run 400 meters
40 push-ups
30 ring rows
20 thrusters @ 85/55

Performance

A. 3 sets @ 98% for 90 seconds

6 thrusters @ 75/45

6 pull-ups

rest 5:00 b/t each set

B. EMOM for 8 sets

odd sets=4 ring blenders each direction

even sets=20 seconds hollow plank

10.10.14

Fitness
A1. ring rotation X 10 seconds each position (side plank, FLR, side plank) X 4; rest 45 seconds
A2. swan on rings w/ 5 seconds pause @ top X 3 X 4; rest 90 seconds
B. 4 sets @ 99%
30 seconds of goblet squats @ 55/35
row/AD 30 seconds
rest 4-5 minutes b/t sets

Performance
for 5:00 @ 85%
10 pull-ups
10 STOH @ 75/45
10 box jumps @ 24/20 (step-down)
rest 2:00
for 5:00 @ 85%
row 300/200
then, w/ time remaining
12 wall ball shots
20 double unders
rest 2:00
for completion @ 85%
AD .5 miles
run 600 meters
rest 2:00 (if not the final piece)
*athlete determines order of MAP pieces

10.09.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Repeat tester--compare to 043014

Performance

A1. ring FLR (supinated) X 15-20 seconds X 3; rest 60 seconds

A2. strict toes-to-bar @ 1020 X 6-8 X 3; rest 90 seconds

B. 3 sets @ 99%

12 russian swings @ 70/55

12 burpees

rest 3:30 b/t each set

10.08.14

Fitness
A1. back squat @ 20X0 X 8-10 X 3; rest 45 seconds
A2. DB/KB single arm row @ 1020 X 6-8 each X 3; rest 90 seconds
B. row 60 seconds @ 85% X 5; rest 60 seconds

Performance
A. power clean @ 70% X 1.1.1.1 X 3; rest 90 seconds-speed
B. jerk (from rack) @ 70% X 3 X 3; rest 90 seconds-speed
C. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds

10.07.14

Fitness
A1.side ape X 1 length each direction X 3; rest 0 seconds
A2. 4 alternating wall bridge rotations X 3; rest 60 seconds
B1.clean grip deadlift @ X1drop X 8 X 3; rest 30 seconds (stay moderate)
B2. ring push-ups @ 20X1 X 8-10 X 3; rest 60 seconds
supinate @ top of ring push-ups if possible

Performance
row 750/650
20 ring dips
run 600 meters
20 L-pull-ups
run 400 meters
15 L-pull-ups
row 500/400
15 ring dips

No kipping

10.06.14

Fitness
6:00 @ 85%
run 100 meters
10 thrusters @ 65/35
5 ring rows
rest 3:00
6:00 @ 85%
10 burpee box step-ups @ 24/20
10 strict knees-to-elbows
20 double unders
rest 3:00
6:00 @ 85%
20 pull-ups
20 alternating jump squats
row for time remaining
rest 3:00 if not the final piece
*athlete chooses order of MAP pieces

Performance
A.hang snatch @ 70% of snatch X 1.1.1.1 X 3; rest 90 seconds
B.snatch balance @ 50% of snatch X 3 X 3; rest 75 seconds
C1. back squat @ 20X0 X 8 X 3; rest 30 seconds
C2. 6-8 strict CTB pull-ups X 3; rest 90 seconds

10.03.14

Fitness
A1. L-sit X 12 seconds X 3; rest 60 seconds
A2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 90 seconds
B.3 sets All Out
20 seconds of russian swings @ 55/35
AD or row 25 seconds
rest 3-4 minutes
*AD sets 1 and 3 and row set 2

Performance

for time

50 cals rowing

40 wall ball shots @ 20/14

30 CTB pull-ups

20 deadlifts @ 185/95

10 burpees over the bar

10.02.14

Fitness
for time
50 strict pull-ups
50 ring dips
row 50 cals

Performance
A.snatch X 3 X 3; rest 2:00 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B. snatch balance w/ 2 second pause @ bottom @ ~60% of part ‘a’ X 3 X 3; rest 90 seconds-light and fast
C1. back squat @ 20X0 X 5-6 X 3; rest 30 seconds
C2. handstand push-ups X 5-6 X 3; rest 30 seconds
C3. run 200 meters X 3; rest 90 seconds

10.01.14

Fitness
A. slow bear crawl X 1 length X 4; rest 30 seconds in IND
B.snatch grip deadlift @ X1drop X 5-6 X 3; rest 2:00
C. overhead press @ X020 X 5-6 X 3; rest 90 seconds

Performance
for 5:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 alternating lunges
rest 2:00
for 5:00 @ 85%
5 toes-to-bar
10 box step-ups @ 24/20
20 double unders
rest 2:00
for 5:00 @ 85%
1 rope climb
10 push-ups
run 100 meters
rest 2:00
row 1,000/900 meters @ 85%

09.30.14

Fitness
3 sets for time
row 200 meters
12 wall ball shots @ 20/14
9 burpees

rest 15 minutes

for time
run 1,000 meters

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

rest 15:00

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

09.29.14

Fitness
A1.front squat @ 20X0 X 4-5 X 3; rest 60 seconds
A1. weighted pull-ups X 5-6 X 3; rest 2:00
B.2 sets
run 200 meters; rest 60 seconds
run 400 meters; rest 90 seconds

Performance
A.clean and jerk X 3 X 3; rest 2:30 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B1. supinated ring push-ups @ 2010 X 5-6 X 4; rest 30 seconds
B2. archer ring rows @ 1020 X 6-8 alternating X 4; rest 2:00

09.26.14

Fitness
A. "Helen"
3 rounds for time
run 400 meters
21 KBS @ 55/35
12 pull-ups
B. accumulate 60 seconds in side plank (each side)

Performance
for 5:00 @ 85%
2 muscle-ups
10 alternating lunges
run 200 meters
rest 2:00
for 5:00 @ 85%
8 box jumps @ 24/20 (step down)
9 toes-to-bar
10 push-ups (release)
rest 2:00
for 5:00 @ 85%
10 power snatches @ 75/45
15 wall ball shots @ 20/14
20 double unders

No MU=5 pull-ups (kip ok) 5 ring dips (no kip) each set.

09.25.14

Fitness
A1. back squat @ 20X0 X 5-7 X 3; rest 60 seconds
A2. pike push-ups or handstand push-ups @ 20X0 X 5-7 X 3; rest 90 seconds
B. barbell bent over row @ X010 X 5-7 X 3; rest 90 seconds

Performance
A. 5 sets @ 99% for 30 seconds
odd sets (1,3,5)
burpees AFAP
even sets (2,4)
row or AD
rest 3:00 b/t each set
B1. L-sit X 10 seconds X 3; rest 30 seconds
B2. alternating hanging leg circles X 6 X 3; rest 75 seconds

09.24.14

Fitness
A1. elephant walk X 5 (w/2 second hold) X 4; rest 30 seconds
A2. swan X 3 w/ 2 second hold @ top X 4; rest 90 seconds
B. 4 sets All out
10 jump squats as high as possible
row 100 meters
rest 3-4 minutes

Performance
A. clean @ 82% X 1.1.1 X 3; rest 2:00
B1. one arm push-ups @ 20X0 X 4-6 each side X 3; rest 45 seconds
B2. barbell bent-over row @ 1010 X 4-5 X 3; rest 2:00

09.23.14

Fitness
for 8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
run 200 meters
rest 4:00
for 8:00 @ 85%
10 KBS @ 55/35
15 burpees
20 box step-ups @ 24/20
rest 4:00
for 8:00 @ 85%
5 pull-ups (strict)
20 double unders
row 250/200 meters
*Student may choose the order of completion of the MAP pieces.

Performance
for time
row 1,000 meters
75 double unders
run 1,000 meters
12 STOH @
135/95
12 pull-ups
9 STOH @ 135/95
9 pull-ups

09.18.14

Fitness
A. clean pull X 2 X 4; rest 90 seconds-drop all reps-start moderately and build each set
B1. 10 steps spiderman push-up X 4; rest 30 seconds
B2. run 200 meters X 4; rest 60 seconds

Performance

A. In 12:00, work to a heavy single snatch

B. front squat @ 20X0X 5-6 X 3; rest 2:00

C1. 6-8 ring dips @ 20X0 X 3; rest 30 seconds

C2. 6-8 kipping CTB pull-ups X 3; rest 60 seconds

09.17.14

Fitness
A. for total cals/reps
2:00 AD (Cals)
rest 60 seconds
2:00 alternating goblet lunges @ 55/35#
rest 60 seconds
2:00 strict pull-ups
rest 60 seconds
2:00 ring push-ups
rest 60 seconds
2:00 row (cals)
*score is total reps/cals for the entire tester
B. accumulate 60 seconds in hollow plank

Performance
6:00 @ 85%
10 ring rows
10 burpees
15 wall ball shots @ 20/14
rest 3:00
6:00 @ 85%
10 KBS @ 55/35
10 hindu push-ups
run 200 meters
rest 3:00
3 sets @ 85%
row 250/200
40 double unders

*athlete may choose the order he/she performs the MAP

09.16.14

Fitness
A. front squat @ 20X0 X 5-7 X 3; rest 2:00
B1. weighted pull-ups (pronated) X 5-7 X 3; rest 60 seconds
B2. close grip bench press @ 20X0 X 5-7 X 3; rest 2:00

Performance
A. row or AD 20 seconds @ 99% X 5; rest 2:15 use 5 second roll in
B1. ring superman X 10 seconds X 3; rest 10 seconds
B2. hollow plank X 25 seconds X 3; rest 10 seconds
B3. strict TTB @ 1020 X 5-7 X 3; rest 60 seconds

09.15.14

Fitness
A1. L-sit X 10 seconds X 4; rest 30 seconds
A2. hanging leg rotations X 6 (alternating) X 4; rest 90 seconds
B. row 200 meters all out X 5; rest 3-4 minutes

Performance
A. In 14:00, work up to a heavy clean and jerk cluster @ 1.1.1
B1. close grip bench press @ 20X0 X 5-6 X 3; rest 60 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds

Intensification Cycle 1406

Fitness

• Intensify absolute force production in basic patterns (squat, pull, press, hinge).
• Develop hip, spine and shoulder girdle "anti-fragility."
• Intensify mixed modal and cyclic aerobic power capacity.
• Integrate olympic pull work into hinge sessions to build a foundation for more complex barbell patterns.
• Continue the development of foundational energy system capability by transitioning from anaerobic power to lactic endurance intervals.

Performance

• Build capacity in high cycle rate mixed modal training and testers.
• Re-introduce anaerobic lactate endurance training and testing w/ a linear progression.
• Increase intensity in the olympic lifts using the technical foundation acquired in previous accumulation cycle.  Special emphasis will be placed on overhead position/3rd pull in snatch.
• Maintain locomotion, brachiation, hand balance practice.
• Re-introduce higher velocity gymnastics movements to students possessing the requirements to engage in such practices (i.e. 3 strict dips and pull-ups, pronated, at 3030).  Emphasis will be scapular strength and force production/control for students who do not meet the standards.

The cycle will last from September 15, 2014 through November 7, 2014. 

09.12.14

Fitness
A1. strict toes to bar @ 1030 X 6-8 X 3; rest 30 seconds
A2. ring FLR (supinated if possible) X 20-30 seconds X 3; rest 90 seconds
B1. AMRAP squat jumps in 30 seconds X 2; rest 3:00
B2. row or AD all out for 30 seconds X 2; rest 3:00

Performance
A1. split squat @ 20X0 X 8-10 each side X 3; rest 60 seconds
A2. one arm OH press @ X020 X 8-10 each side X 3; rest 2:00
B.2 sets @ 80%
run 400 meters; rest run time
run 600 meters; rest run time

09.11.14

Fitness
AMRAP in 16:00
10 pull-ups (strict)
20 burpee-to-step-ups @ 24/20
run 200 meters

Performance
A. duck walk 1 length X 3; rest 75 seconds
B. for time
10 wall walks
row 600/500
20 strict ring dips
30 strict pull-ups
20 alternating pistols
row 600/500
10 wall walks

09.10.14

Fitness
A. deadlift @ X1drop X 5 X 3; rest 2:00--stay moderate--no PRs
B1. overhead press @ X010 X 8-10 X 3; rest 60 seconds
B2. cossack squats X 8-10 (alternating) X 3; rest 90 seconds

Performance
A. hang power clean and jerk @ 60% X 2 X 4; rest 60 seconds
B1. 5-1 ladder
weighted pull-ups (same weight each set-moderate); rest as needed
B2.10-12 seconds L-sit X 5; rest as needed
B3.10-12 hollow rocks X 5; rest as needed

09.09.14

Fitness
2 sets @ 80%
row 600/500
1 lap bear crawl
10 strict pull-ups
60 running man jump rope reps
20 push-ups w/kick through
6 wall bridge rotations (alt)
1 arm OH carry 50 meters @ 35/15 (left)
1 arm OH carry 50 meters @ 35/15 (right)

Performance
A. Low Gait flow X 90 seconds X 3; rest 90 seconds (barefoot)
IND
cossack (ea direction)
IND
½ bridge rotation (ea direction)
IND
dive bomber
4 lizard steps
B. for 12:00 @ 80%
row 250/200
20 alternating lunge steps
100 single jump rope reps
10 ring rows
run 200 meters

09.08.14

Fitness
A. back squat @ 20X0 X 8-10 X 3; rest 2:00
B1. run 60 seconds @ 85% X 4; rest 30 seconds
B2. archer ring rows @ 1010 X 6-8 alternating X 4; rest 45 seconds

Performance
A. hang power snatch @ 60% X 2 X 4; rest 60 seconds
B. max broad jump X 1 X 4; rest as needed and measure each jump
C1. belly-to-wall HS hold X 30 seconds X 3; rest 60 seconds
C2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

09.05.14

Fitness
8:00 @ 80%
row 500 meters
3 wall walks
16 walking lunge steps
rest 4:00
8:00 @ 80%
run 200 meters
3 turkish get-ups (right)
3 turkish get-ups (left)
6 strict pull-ups
rest 4:00
for completion @ 80%
100 meter OH carry @ 45/25
25 burpees
150 single jump rope reps

Performance

for 12:00 @ 80%

run 400 meters

10 strict pull-ups

15 hindu push-ups

20 seconds hollow plank

rest 6:00

for 12:00 @ 80%

row 600/500

5 turkish get-ups-left(moderate)

5 turkish get-ups-right(moderate)

200 meter med ball carry @ 20/14

09.04.14

Fitness
A1. split squat @ 30X0 X 6-8 X 3; rest 45 seconds
A2. weighted pull-ups (pronated) X 4-6 X 3; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. snatch @ 70% X 1.1 X 5; rest 75 seconds
B1. max height tuck jump X 1.1.1 X 3; rest 30 seconds
B2. belly-to-wall HS hold X 55 seconds X 3; rest 90 seconds
B3. tuck front lever X 5-7 seconds X 3; rest 90 seconds

09.03.14

Fitness
A1. hanging leg circles X 6-8 X 3; rest 45 seconds
A2. ring blenders X 6-8 each direction X 3; rest 90 seconds
B. row and/or AD all out for 25 seconds X 4; rest 2:45 (perform 10 hollow rocks each rest period)

Performance
A1. back squat @ 31X1 X 6-8 X 3; rest 0 seconds and remove 20-30#s
A2. Back squat @ 31X1 X 3-6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 0 seconds and remove 10-20#s
B2. close grip bench press @ 30X0 X 3-6 X 3; rest 2:00
C. walk/run/row @ Z1 for 10:00

09.02.14

Fitness
for time (perform any way you wish--just complete all the work)
run 1,600 meters
row 1,600 meters
75 push-ups
60 squats
50 box step-ups @ 24/20
40 ring rows

Performance

for time

AMRAP for 40:00

row 800 meters

30 double unders

30 burpees (no jump)

30 box step-ups @ 24/20

run 800 meters

08.29.14

Fitness
A1. 5 swans (or variation) @ 1111 X 3; rest 30 seconds
A2. L-sit X 12 seconds X 3; rest 30 seconds
A3. L-sit from hang (shoulders depressed) X 10-15 seconds X 3; rest 90 seconds
B. 4 sets @ 99%
5 russian swings @ 55/35
20 seconds all out row and/or AD
rest 3:00-perform 12-20 hollow rocks during rest

Performance
3 rounds for time
10 front squats @ 135/95 (from floor)
20 ring push-ups
run 600 meters

TPG will be closed Saturday, August 30-Monday, September 1 for Labor Day.

08.28.14

Fitness
A. In 10 minutes, work up to a heavy thruster from the rack (great form and stability)
B. for time
row 1k
run 1k

*take 1 second off of aerobic time for each pound of thruster

Performance
A. clean + 2 jerks @ 67% X 5; rest 75 seconds
B. belly-to-wall handstand holds X 50 seconds X 3; rest 90 seconds
C1. barbell bent over rows @ 1010 X 6-8 X 3; rest 30 seconds
C2. single arm ring FLR X 10-15 seconds ea X 3; rest 60 seconds

08.27.14

Fitness
A1. 12 KBS (heavy/moderate) X 5; rest 30 seconds
A2. ring push-ups @ 31X1 (turnout) X AMRAP-1 X 5; rest 30 seconds
A3. duck walk 1 length X 5; rest 90 seconds

Performance
A. 2 sets @ 80%
row 800 meters
6 wall walks
150 single jump rope reps
12 strict pull-ups
12 right arm russian swings @ 55/35
12 left arm russian swings @ 55/35
rest 5:00 b/t sets
B. perform the sequence 3 times; rest as needed b/t sequences
slow and controlled
right pistol (10 s hold)
left pistol (10 s hold)
IND (20 s hold)
left cossack (30s)
right cossack (30 s)

08.26.14

Fitness
2 sets @ 80%
run 600 meters
7 turkish get-ups (Right-moderate)
10 strict pull-ups
7 turkish get-ups (left-moderate)
20 alternating lunge steps
row 500/400
100 meter goblet carry @ 55/35
rest 4:00-change order each set

Performance

A1. hang snatch + OH squat @ 67% X 5; rest 45 seconds

A2. single leg broad jump w/ 2 leg landing X 1 each side X 5; rest 60 seconds

B1. belly-to-wall handstand holds X 50 seconds X 3; rest 75 seconds

B2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

08.25.14

Fitness
A. accumulate 90 seconds in each side of a cossack squat
B1. front squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2. barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds
B. run 400 meters; rest run time
row 200 meters; rest row time
run 200 meters; rest run time
row 400 meters; rest row time
run 400 meters; rest run time
row 400 meters

Performance
A. split squat @ 30X0 X 6-8 X 4; rest 2:00
B. close grip bench press @ 30X0 X 6-8 X 3; rest 90 seconds
C. 2 sets
row 3:00 @ 80%; rest 90 seconds
run 3:00 @ 80%; rest 90 seconds

08.22.14

Fitness
2 sets @ 80%
row 800/700
20 burpees (no jump)
30 step-ups @ 20in
120 single jump rope reps
15 ring rows
15 wall ball shots @ 20/14
bear crawl 1 lap
rest 4:30-change order second set

Performance
A. snatch @ 65% X 1.1.1 X 5; rest 60 seconds
B1. max vertical jump w/ 360 degree turn X 4 (alternating) X 4; rest 60 seconds
B2. belly-to-wall handstand holds X 45 seconds X 4; rest 60 seconds
B3. tuck front lever X 5-7 seconds X 4; rest 60 seconds

08.21.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B1. back squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2.weighted pull-ups @ X010 (strict) X 5-7 X 4; rest 90 seconds
C. run 400 meters X 4; rest 90 seconds

Performance

A. front squat @ 32X1 X 8-10 X 3; rest 2:00

B. Overhead press @ 1120 X 6-8 X 3; rest 90 seconds

C1. run 4:00 @ 80%; rest 2:00

C2. row 4:00 @ 80%; rest 2:00

C3. run 4:00 @ 80%

08.20.14

Fitness
A1. ring superman X 10 seconds X 4; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 4; rest 30 seconds
A3. Row and/or AD All out X 20 seconds X 5; rest 2:30-accumulate 20 seconds in hollow plank during rest-5 second roll in on sprints

Performance
A. for  time
row 500 meters
20 STOH @ 135/95
row 500 meters
rest exactly 4 minutes b/t ‘a’ and ‘b’
B. for time
run 400 meters
20 strict pull-ups
run 400 meters

Add part ‘a’ time and part ‘b’ time together for time of tester.

08.19.14

Fitness
A. 3 rounds for time
10 strict pull-ups
15 goblet squats @ 55/35
20 burpees
B. accumulate 60 seconds in side plank each side (rings or floor)

Performance
A. clean @ 65% X 1.1.1 X 5; rest 60 seconds
B. belly-to-wall handstand hold X 45 seconds X 3; rest 75 seconds
C1. pronated weighted pull-ups X 5-6 X 3; rest 60 seconds
C2. supinated ring FLR X 10-15 seconds X 3; rest 60 seconds
*use foot position to adjust difficulty for FLR

08.18.14

Fitness
A. deadlift @ X110 (TNG) X 5-3-5-3; rest 2:00
B1. one arm overhead press @ X120 X 5-7 X 3; rest 30 seconds
B2. alternating sideways ape X 10 X 3; rest 20 seconds
B3. 8 alternating supine leg rotations X 3; rest 90 seconds

Performance
A. locomotion series X 3; rest 45 seconds
Series
6 lizard steps
3 side ways apes-right
3 sideways apes left
B. for 25 minutes @ 80%
run 800 meters
14 alternating goblet lunges @ 55/35
30 double unders
10 hindu push-ups

08.15.14

Fitness
for time
100 meter farmer’s carry @ 55/35
30 ring push-ups
run 600 meters
30 alternating jumping lunges
row 600 meters
run 200 meters

Performance
A. clean and jerk @ 57% X 2 X 4; rest 60 seconds
B. belly-to-wall handstand holds X 30 seconds X 3; rest 60 seconds
C1. archer ring rows @ 1030 X 6-8 X 3; rest 60 seconds
C2. L-sit X 10-12 seconds X 3; rest 60 seconds

08.14.14

Fitness
A. romanian deadlift @ 1121 X 6-8 X 3; rest 2:00
B1. close grip bench press @ 10X0 X 10-12 X 3; rest 30 seconds
B2. cossack squats X 10 (alternating) X 3; rest 90 seconds
C. accumulate 50 seconds in hollow plank

Performance
A. 10 alternating sideways apes as slow as possible X 3; rest 60 seconds
B. 2 sets @ 80%
row 800/700
25 russian swings @ 55/35
25 no jump burpees
run 600 meters
rest 4:00 b/t sets

08.13.14

Fitness
for 10 minutes @ 80%
row 400 meters
6 alternating wall bridge rotations
9 strict push-ups
12 hindu push-ups
rest 5:00
for 10 minutes @ 80%
run 200 meters
10 russian swings @ 55/35
10 burpees

Performance
A. snatch + hang snatch @ 57% X 2 X 4; rest 10 seconds
A2. 1 broad jump X 4; rest 75 seconds
B1. belly-to-wall handstand X 30 seconds X 3; rest 60 seconds
B2. 3-5 tuck ice cream makers X 3; rest 60 seconds

08.12.14

Fitness
A1. front squat @ 20X0 X 8-10 each X 3; rest 30 seconds
A2. ring rows @ 1020 X 10-12 (alternating) X 3; rest 90 seconds
B. 3 sets @ Z1
run 60 seconds
row 60 seconds
crawl 60 seconds

Performance

A. split squat @ 30X0 X 8-10 X 3; rest 90 seconds

B. close grip bench press @ 20X0 X 8-10 X 3; rest 90 seconds

C. row 3:00 @ 80%; rest 2:00

run 3:00 @ 80%; rest 2:00

row 3:00 @ 80%

08.11.14

Fitness
A1. swans X 5 X 3; rest 30 seconds
A2. L-sit X 10-12 seconds X 3; rest 30 seconds
A3. side plank variation(floor or rings) X 15-20 seconds X 3; rest 90 seconds
B. 5 sets (every interval starts on the 2:00 mark)
odd sets: run 200 meters
even sets: row 200 meters

Performance

A. for time

20-15-10 reps for time

deadlift @ 135/95 (must drop all reps)

burpees over the bar

strict pull-ups

B. Z1 of choice for 10 minutes-select from

walk

run

row

combos are fine

08.08.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

Performance
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

08.07.14

Fitness
A1. toes-to-bar @ 1010 X 8-10 X 4; rest 30 seconds
A2. ring blenders X 8-12 each direction X 4; rest 90 seconds
B. run 800 meters @ easy pace
row 800 meters @ moderate pace
run 800 meters @ hard pace

Performance
A.21-15-9 reps for time
row (cals)
thrusters @ 115/85
B. accumulate 110 seconds in hollow plank

08.06.14

Fitness
for time
10 wall walks
20 pull-ups
30 goblet squats @ 55/35
40 push-ups
row 500/400 meters
40 push-ups
30 goblet squats
20 pull-ups
10 wall walks

Performance
A. In 12 minutes, work up to a heavy 5 rep clean cluster (1.1.1.1.1) w/ 10 seconds b/t reps-great technique
B1. belly-to wall handstand X 40 seconds X 3; rest 45 seconds
B2. pronated weighted pull-ups X 6-8 X 3; rest 45 seconds
B3. ring superman X 10 seconds X 3; rest 60 seconds

08.05.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B. deadlift @ X1drop X 5 X 3; rest 2:00
C. pike push-ups @ 30X0 X 6-8 X 3; rest 90 seconds
D. supine leg rotations X 6-8 alternating X 3; rest 60 seconds
E. accumulate 45 seconds in hollow plank

Performance

A. cross step into IND X 1 length X 3; rest 60 seconds-methodical pace

B. 3 sets @ 80%

run 400 meters

5 wall walks

20 step-ups @ 20in

10 strict TTB

row 400 meters

100 meter farmer’s carry @ 55#/35#

rest 4:00 b/t sets

08.04.14

Fitness
@ 85% for 15 minutes
10 burpees (no jump)
16 walking lunge steps
20 butterfly HTF sit-ups
run 600 meters
rest 7:00
@ 85%
row 750/700 meters
50 box step -ups @ 20 in
150 running man jump rope rep

Performance
A. In 12 minutes, work up to a heavy 5 rep snatch cluster (1.1.1.1.1) 10 sec b/t reps-great technique
B1. belly-to-wall HS X 40 seconds X 3; rest 45 seconds
B2. tuck front lever X 6-8 seconds X 3; rest 45 seconds
B3. vertical jump with 180 degree turn X 3 each direction X 3; rest 90 seconds

08.01.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. heavy KB swing X 10-15 X 3; rest 0 seconds
B2. close grip bench press @ 30X0 X 8-10 X 3; rest 90 seconds
C1. duck walk X 1 length X 3; rest 20 seconds
C2. wall bridge rotations X 8 alternating X 3; rest 60 seconds

Performance
A1. 1 length duck walk X 3 (barefoot); rest 10 seconds
A2. forward ape 1 length(barefoot) X 3; rest 60 seconds
B. 2 sets @ 80%--switch order on second set
row 800/700
20 burpees w/ no jump
20 russian swings @ 55/35
10 strict pull-ups
200 meter med ball run @ 20/14
50 double unders
rest 4:00 b/t sets

07.31.14

Fitness
for 12 minutes @ 85%
run 400 meters
10 ring push-ups
10 knees-to-elbows
10 alternating sideways apes
rest 6:00
for completion @ 85%
row 500/400 meters
150 single jump rope reps
50 meter waiter’s carry @ 35/15
200 meter med ball run @ 20/14
row 250/200

Performance
A1. snatch @ 60% X 1.1.1 X 5; rest 30 seconds
A2. tuck jump for max height (ok to wear shoes) X 3 X 5; rest 60 seconds
B1. toes to bar @ 1031 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.30.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. front squat @ 31X1 X 8-10 X 3; rest 30 seconds
B2. pull-ups @ X010 (strict) X 5-10 X 3; rest 90 seconds
C. row 800/700 meters X 3; rest work time
D. accumulate 75 seconds in dead hang

Performance
A1. back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2. single arm OH press (KB/DB) @ 1130 X 8-10 X 3; rest 2:00
B. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters; rest run time;
run 400 meters; rest run time
run 200 meters

07.29.14

Fitness
A1. 5 swans X 4; rest 30 seconds
A2. L-sit X 10 seconds X 4; rest 90 seconds
B. row and/or AD 15 seconds ALL OUT (5 second roll in) X 5; rest 2:00 (accumulate 15 seconds in side plank during each rest period)

Performance
A. 21-15-9 reps for time
russian swings @ 70/55
ring dips
strict pull-ups
B. accumulate 100 seconds in hollow plank

07.28.14

Fitness
for time
run 800 meters
50 push-ups
30 strict pull-ups
run 400 meters
30 push-ups
10 strict pull-ups

Performance
A. clean @ 60%; X 1.1.1 X 5 rest 30 seconds
A2.  broad jump @ 85% of max effort--soft landing X 2 X 5; rest 60 seconds
B1. barbell row @ 1010 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.25.14

Fitness
A. accumulate 60 seconds in dead hang on bar
B1. ring FLR X 30 seconds X 3; rest 60 seconds
B2. TTB X 1010 X 8-10 X 3; rest 90 seconds
C. row and/or AD 12 seconds all out (5 second roll in) X 6; rest 2:00 (accumulate 20 seconds in hollow plank during each rest period)

Performance
A. for time
200 meter farmer’s carry @ 55/35
100 double unders
40 ring push-ups
30 cals rowing
20 wall walks
10 strict CTB pull-ups
B. 35 seconds in cossack stretch X 2; rest as needed

07.24.14

Fitness
AMRAP in 16:00
row 30 cals
30 squats
30 burpees

Performance

A. clean + 2 jerks X 2 X 5 @ 57%; rest 75 seconds

B1. barefoot vertical jump for max height (no weight) X 5 X 3; rest 30 seconds--5 seconds b/t reps

B2. belly-to-wall handstand hold X 30 seconds X 3; rest 60 seconds

C1. 1-3 muscle-ups as strictly as possible X 3; rest 30 seconds

C2. L-sit X 10-12 seconds X 3; rest 90 seconds

07.23.14

Fitness
A. accumulate 3:00 in barefoot IND
B. clean grip deadlift @ X121 X 5-6 X 3; rest 2:00
B1. wall bridge rotations X 6 X 3; rest 30 seconds
B2. single arm KB/DB press @ X131 X 8-10 X 3; rest 30 seconds
B3. flat foot duck walk X 1 length X 3; rest 90 seconds

Performance
A. flat foot duck walk X 1 length barefoot X 5; rest 45 seconds
B. @ 80% for 10:00
run 400 meters
15 no jump burpees
rest 5:00
for completion @ 80%
row 750/650 M
30 walking lunge steps
5 strict pull-ups (pronated)
200 single  jump rope reps
5 strict pull-ups (pronated)
100 meter barbell overhead carry @ 45/35
row 250/200 meters

07.22.14

Fitness
for 10 minutes @ 85%
row 400 meters
20 walking lunge steps
15 push-ups
5 pull-ups
rest 5 minutes
for completion @ 85%
run 800 meters
bear crawl 2 laps
100 single jump rope reps
30 box step-ups @ 20 inches
20 HTF butterfly sit-ups

Performance
A. hang snatch X 2 X 5 @ 57%; rest 75 seconds-drop all reps
B1. ¼ back squat squat jump for max height (barefoot) @ 15#-45# X 5 X 3; rest 30 seconds-3 seconds b/t reps
B2. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
B3. tuck front lever X 4-6 seconds X 3; rest 90 seconds
**accumulate 60 seconds in dead hang on bar @ end of training

07.21.14

Fitness
A. accumulate 3:00 in barefoot IND
B. accumulate 60 seconds in a dead hang on bar
C1. back squat @ 31X1 X 8-10 X 3; rest 30 seconds
C2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
D. run 400 meters X 4; rest 2:00

Performance
A. split squat @ 30X0 X 8-10 each X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8-10 X 3; rest 30 seconds
B2. row 400 meters X 3; rest 2:00
C. run 1k @ 75% (technique focus)

07.18.14

Fitness
for time
row 1,000/800 meters
30 goblet lunge steps @ 55/35
30 ring push-ups
30 pull-ups
run 800 meters

Performance

A. back squat @ 20X0 X 10-12 X 3; rest 75 seconds

B1. overhead press X 10-12 X 3; rest 30 seconds

B2. strict TTB @ 1010 X 8-10 X 3; rest 75 seconds

C. run 1,000 meters @ Z1 (technique focus)

07.17.14

Fitness
A1. romanian deadlift @ X131 X 8-10 X 3; rest 60 seconds
A2. ring rows @ X020 X 8-10 X 3; rest 90 seconds
B1. L-sit X 8-10 seconds X 3; rest 30 seconds
B2. bridge rotations X 6 alternating x 3; rest 60 seconds

Performance
12 minute Gauntlet for Total Reps/Cals (clock does not stop for transition)
0-3:00
max cals AD
3:00-6:00
AMRAP double unders
6:00-9:00
AMRAP
5 push-ups
5  russian KBS @ 55/35
9:00-12:00
row for cals

*score is total repetitions (each cal counts as a rep)

07.16.14

Fitness
for 3:00 (technique focus)
alternating turkish get-ups
rest 3:00
@ 85% for 3:00
row (meters)
rest 3:00
@ 85% for 3:00
5 pull-ups
7 push-ups
9 squats
rest 3:00
@ 85% for 3:00
run 200 meter +
AMRAP wall ball shots @ 20/14 w/time remaining

Performance
A. clean pull @ 105% of clean X 2 X 5; --drop all reps; rest 75 seconds
B1. one arm DB/KB rows @ 1020 X 10-12 each side X 4; rest 30 seconds
B2. ring superman X 10 seconds X 4; rest 90 seconds

07.15.14

Fitness
A. 5 sets FAST
5 russian swings @ 55/35
10 burpees
run 200 meters
rest/walk for 4:00 b/t sets
B. trap 3 raise @ 1020 X 8-10 X 2; rest 60 seconds

Performance
2 sets @ 85-90% MPE
2:00
row for meters
rest 2:00
2:00
box jumps @ 24/20 (step down)
rest 2:00
2:00
wall ball shots @ 20/14 in sets of 6-10
rest 2:00
run 2:00
rest 2:00
2:00
burpees (no jump)
rest 2:00

07.14.14

Fitness
A. back squat @ 31X1 X 8-10 X 3; rest 2:00
B. overhead press @ X130 X 8-10 X 3; rest 90 seconds
C. side plank X 40 seconds (right) 40 seconds (left)X 3; rest 90 seconds

Performance
A. snatch pull @ 105% of snatch X 2 X 5--drop all reps; rest 75 seconds
B1. strict L-pull-ups X 6-10 X 4; rest 30 seconds
B2. strict ring dips @ 21X1 X 6-10 X 4; rest 30 seconds
B3. 30 seconds in cossack each side X 4; rest 90 seconds

07.11.14

Fitness
A. 5 sets FAST
12 jump squats
row 175 meters
rest 4:00 b/t sets
*during 4:00 rest, accumulate 25 seconds in ring FLR after each set
B1. swan on rings X 3 X 3; rest 30 seconds
B2. cuban rotations @ 1131 X 8 X 3; rest 60 seconds

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

07.10.14

Fitness
A. Build to a heavy 3 rep front squat @ 30X0
B1. close grip bench press @ 30X0 X 5-6 X 3; rest 0 seconds
B2. push-ups @ 30X0 X amrap-1 X 3; rest 2:00
C. accumulate 130 seconds in hollow plank

Performance

for 25-30 minutes @ z1

run 800 meters

bear crawl 1 lap

20 butterfly HTF sit-ups

10 ring rows

10 hindu push-ups

8 bridge rotations on wall

OR 

make up previous session from this week

07.09.14

Fitness
A1. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
A2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
B. w/ a running clock:
run 200 meters every 90 seconds X 5

Performance
A. work up to a heavy 3 rep front squat @ 30X0 in 10 minutes
B. work up to a heavy overhead press in 8:00
C1. front lever progression X 4-6 seconds X 3; rest 30 seconds
C2. hollow plank X 35 seconds X 3; rest 90 seconds

07.08.14

Fitness
A. In 10 minutes, work to a heavy deadlift @ 1.1.1--drop all--5 seconds b/t reps
B1. strict toes-to-bar @ 1010 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 14 minutes, build to a heavy 2 rep snatch (6 seconds max b/t reps).
B. for times
row 500 meters
rest 90 seconds on rower
row 500 meters
C. trap 3 raise @ 1121 X 6-8 X 3; rest 60 seconds

07.07.14

Fitness
@ 85-90% MPE
for 5:00
10 burpees (no jump)
20 box step-ups
40 single jump rope reps
rest 3:00
for 5:00
15 wall ball shots @ 20/14
run 200 meters
rest 3:00
row 1,000/800 meters

Performance
A. In 14 minutes, build to a heavy single clean and jerk
B1. run 200 meters X 4; rest 30 seconds
B2. 6-8 ring rows @ X030 X 4; rest 30 seconds
B3. L-sit X 8-10 seconds X 4; rest 30 seconds

Independence Day

TPG will be closed Friday, July 4 through Sunday, July 6.  We will re-open Monday, July 7 at 7am.

Happy 4th of July!

07.03.14

Fitness
4 sets for time
30 box step-ups @ 24/20
20 burpees
10 strict knees-to-elbows
run 200 meters

Performance

3 sets @ 80%--change order each time

run 400 meters

10 strict pull-ups

15 wall ball shots

row 400 meters

10 dive bomber push-ups

40 double unders

rest 3:00 b/t sets

07.02.14

Fitness
A. 5 sets FAST
10 kb swings @ 55/35
row 150 meters
rest 3:45 b/t sets
B1. trap 3 raise @ 1020 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 60 seconds

Performance
A. snatch balance @ X111 X 2 X 4; rest 75 seconds--stay @ 50-55% of snatch
B. snatch X 2 X 4 @ 65%--drop all reps; rest 90 seconds
C. row or AD 15 seconds all out X 4; rest 2:00

07.01.14

Fitness
A. split squat @ 30X0 X 6-8 (each side) X 3; rest 90 seconds
B. one arm overhead press @ X120 X 6-8 X 3; rest 90 seconds
C. accumulate 120 seconds in hollow plank

Performance
A. back squat @ 2111 X 5-6 X 3 @ 65-70% of 1RM; rest 90 seconds
B1. ring dips @ 11X1 X 6-8 X 3; rest 30 seconds
B2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 30 seconds
B3. ring superman X 8-10 seconds X 3; rest 90 seconds

06.30.14

Fitness
A1. pull-up @ X121 X 3-7 X 5; rest 30 seconds
A2. ring push-ups @ 21X1 X 6-8 X 5; rest 90 seconds
B. row 1,000 meters @ 85%; rest 3:00
C. run 1,000 meters @ 85%

Performance
A. for time
run 400 meters
20 STOH @ 115/85
20 CTB pull-ups
20 burpees over the bar
20 front squats @ 115/85
20 toes-to-bar
run 400 meters
B. hang muscle snatch (light-to-moderate) X 8 X 2; rest 60 seconds

06.27.14

Fitness
A. back squat @ 20X0 X 5-4-3-3-3; rest 2:00
B. overhead squat practice X 10 X 3--light-to-moderate; rest 75 seconds
C. work up to a heavy 5 rep overhead press @ X010 in 8 minutes

Performance

A. front squat @ 20X0 X 5-4-3-2; rest 2:00

B. close grip bench press @ 20X0 X 5-4-3-2; rest 2:00

C1. 1 legless rope climb + 1 rope climb w/ legs X 4; rest 30 seconds

C2. HSPUs (strict) X AMRAP-1 X 4; rest 90 seconds

06.26.14

Fitness
A. belly-to-wall handstand hold X 25 seconds X 3; rest 75 seconds
B. 3 rounds for time
run 400 meters
20 alternating lunges
20 ring rows

Performance
A. AMRAP in 8:00
10 GTOH @ 75/55
30 double unders
rest 2:00
B. row 1,000 meters for time
C1. cuban rotations @ 1131 X 8-10 X 3; rest 60 seconds
C2. trap 3 raise @ 1020 X 8-10 X 3; rest 60 seconds

06.25.14

Fitness
A. deadlift @ X020 X 5-6 X 3; rest 2:00
B. EMOM for 10 sets
odd=1-5 strict pull-ups
even=ring superman X 6-8 seconds
C. single arm farmer’s carry X 25 meters right 25 meters left X 3; rest 75 seconds

Performance
A. clean and jerk X 3 X 4; rest 2:00 (1st set ~ 72%--build from there); rest 2:00
B. weighted pull-ups (pronated) X 2-3 X 3; rest 90 seconds
C. run 400 meters X 4; rest 2:00

06.24.14

Fitness
A.for time
row 500/400 meters
40 wall ball shots @ 20/14
30 knees-to-elbows
20 ring push-ups
100 running man jump rope reps
B. accumulate 100 seconds in hollow plank

Performance
for 3:00 @ 85%
5 toes-to-bar
7 kb swings @ 55/35
9 burpees
rest 3:00
for 3:00 @ 85%
7 box jumps @ 24/20 (step-down)
8 alternating lunge steps
9 pull-ups
rest 3:00
for 3:00 @ 85%
row (meters)
rest 3:00
for 3:00 @ 85%
10 wall ball shots @ 20/14
15 butterfly HTF sit-ups
rest 3:00
run 600 meters @ 85%

06.23.14

Fitness
A. 4 sets FAST(not a sprint)
5 burpees w/no jump
10 squats
run 100 meters
rest 3:30 b/t sets
B1. 6 split squats (no weight) each side @ 30X0 X 3; rest 30 seconds
B2. cuban rotation @ 1111 X 8 X 3; rest 60 seconds

Performance
A. hang snatch + 2 overhead squats @ 50% of snatch @  2111 X 5; rest 60 seconds
B. In 4 sets (starting @ 60%), work up to a moderate 2 rep snatch.
C. 5 sets @ 97%
7 thrusters @ 75/55
run @ 90% (NOT sprint) 100 meters
rest 3:00 b/t sets
go to stop sign for 100 and walk back

06.20.14

Fitness
4 sets @ 85%
row 500/400
15 ring push-ups
20 butterfly HTF sit-ups
run 200 meters
15 wall ball shots @ 20/14
15 Toes-to-bar
rest 3:00 b/t sets
change order each time

Performance

for 5:00 @ 85%

15 wall ball shots @ 20/14

10 DLs @ 135/95

5 burpees over the bar

rest 3:00

for 5:00 @ 85%

35 double unders

10 pull-ups

10 single arm push-presses @ 55/35 (5 each)

run 200 meters

rest 3:00

2 sets @ 85%

row 400/300

30 box step-ups @ 24/20

1 rope climb w/legs 

run 400 meters

rest 3:00 b/t sets

06.19.14

Fitness
A1. AMRAP no push-up  burpees in 30 seconds X 3; rest 3:00
A2. row or AD for cals for 30 seconds X 3; rest 3:00
B. trap-3 raise @ 1020 X 8-10 each side X 3; rest 60 seconds

Performance
A. snatch X 1.1.1 X 3; rest 2:00 start @ 70%--10 seconds b/t clusters
B1. 1-3 muscle ups X 3; rest 30 seconds
B2. HSPUS (strict) X AMRAP -1 X 3; rest 90 seconds
C. 4 sets @ 98%
5 burpees AFAP
AD or row 15 seconds
rest 2:45 b/t sets

06.18.14

Fitness
A. front squat @ 20X0 X 5-4-3-2; rest 2:00
B. close grip bench press X 3 EMOM (start @ ~ 60% and add 10-20 lbs until you fail)
C. ring superman X 10-12 seconds X 4; rest 60 seconds

Performance
A. front squat @ 20X0 X 5-3-2; rest 2:30
B. Work to a heavy 2 rep split jerk from the rack in 12 minutes
C. EMOM for 10 minutes
odd=2-3 ttb @ 1020
even=5-6 kipping ttb

06.17.14

Fitness
A. belly-to-wall handstand hold X 20 seconds X 3; rest 60-90 seconds
B. 21-15-9 reps for time
KBS @ 55/35
burpees
butterfly HTF sit-ups

Performance
for time
30 cals on the rower
30 ring dips
30 box jumps @ 24/20
30 OHSQs @ 95/65
30 strict pull-ups
30 cals on the rower

06.16.14

Fitness
A. weighted pull-ups X 3 X 4; rest 90 seconds
B1. barbell bent-over row @ 1010 X 5 X 3; rest 30 seconds
B2. waiter’s carry w/ KB or DB for 50 meters right and 50 meters left X 3; rest 2:00

Performance
A. clean X 1.1.1 X 3; rest 2:00 start @ 70%--10 seconds b/t clusters
B. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds
C. for 10:00 @ Z1
run 200 meters
20 seconds belly-to-wall handstand practice
20 seconds side plank (each side)

06.13.14

Fitness
for time
row 400/300
20 thrusters @ 95/65
20 strict pull-ups
10 thrusters @ 95/65
10 strict pull-ups
run 400 meters

Performance
A. Jackie
for time
row 1,000 meters
50 thusters @ 45/25
30 pull-ups
B. accumulate 120 seconds in ring FLR

06.12.14

Fitness
A. romanian deadlift @ X110 X 5 X 3; rest 2:00
B1. ring rows @ 1010 X 6-8 X 3; rest 30 seconds-feet elevated if easy
B2. high bridge rotations (on wall) X 6-8 (alternating) X 3; rest 90 seconds

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1. archer ring rows @ 1020 X 6-8 X 3; rest 30 seconds
B2. tuck planche variation X 5-6 seconds X 3; rest 90 seconds
C. row/crawl/run for 10 minutes @ Z1

06.11.14

Fitness
3 sets @ 85%
run 400 meters
10 burpee box step-ups @ 24/20
10 pull-ups
60 seconds double under practice (40 reps max)
20 walking lunge steps
10 single arm push-presses(ea side) w/ KB or DBs (light-to-moderate)
rest 3:00 b/t sets
change order each set

Performance
for 5:00 @ 85%
10 box jumps @ 24/20 (step-down)
10 kbs @ 55/35
10 release push-ups
rest 5:00
2 sets @ 85% (change order each set)
row 250 meters
25 wall ball shots
50 double unders
10 STOH @ 95/65
run 400 meters
rest 5:00 b/t each set

06.10.14

Fitness
A. row 30 seconds all out X 5; rest 3:00-record meters
B1. cuban rotations @ 1131 X 8-10 X 3; rest 30 seconds
B2. L-sit X 8-10 seconds X 3; rest 90 seconds

Performance
A.work up to a 1RM power snatch in 12:00
B1. 5-10 CTB pull-ups X 3; rest 30 seconds
B2. 5-10 ring dips X 3; rest 60 seconds
C. row 20 seconds for meters @ 97%  X 4; rest 2:30

06.09.14

Fitness
A. back squat @ 20X0 X 5-4-3-3; rest 2:00
B1. push-press X 5 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 12:00, work to a heavy 3 rep back squat @ 20X0
B1. push-press @ 5-4-3-2; rest 30 seconds
B2. front lever X 5-6 seconds X 4; rest 2:00

06.06.14

Fitness
AMRAP in 15:00
15 KBS @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance
A. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds (holding dbs or KBs in hands)
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 30 seconds
B2. archer ring rows @ 1010 X 6-8 X 3; rest 90 seconds
C. accumulate 45 seconds in ring superman

*Note inequalities for part ‘a’ as a note on your DOT sheets.

06.05.14

Fitness
A1. ring rows @ X030 X 6-8 X 4; rest 30 seconds
A2. split squat @ 30X0 X 5-6 each side holding DBs or KBs X 4; rest 30 seconds
A3. strict toes-to-bar X 6-10 X 4; rest 2:00

*Note any inequalities on split squat on your DOTS sheet.

Performance
AMRAP in 15:00
15 KBS @ 55/35
15 wall ball shots @ 20/14
15 burpees

06.04.14

Fitness
A. In 8:00 or less,work to a 1RM  overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ X030 @ 85% of part ‘a’ weight.
C1. run 200 meters X 4; rest 20 seconds
C2. ring superman X 6-10 seconds X 4; rest 30 seconds

Performance
A1. strict handstand push-ups X 5-8 X 5; rest 30 seconds
A2. strict pull-ups (CTB if possible) X 5-8 X 5; rest 2:00
B1. L-sit X 6-10 seconds X 4; rest 30 seconds
B2. side plank X 20 seconds each side X 4; rest 75 seconds

*Use EROM and added weight (pull-ups) if you can exceed reps w/ prescribed ROM (including strict CTB).

06.03.14

Fitness
for time
row 1,000/800 meters
50 box step-ups @ 24/20
30 pull-ups
run 800 meters

Performance
15-12-9 reps for time
power cleans @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power cleans @ 115/70
burpees

06.02.14

Fitness
A. deadlift X 5-3-1; rest 2:00
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. work to a 1RM front squat @ 30X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 30X0 (1 set)
C. for 15 minutes @ Z1
run 400 meters
row 400 meters
bear crawl 1 lap
hollow plank 25 seconds