01.14.15

Fitness
A1.clean deadlift @ X1Drop X 5 X 3; rest 10 seconds
A2.max vert jump with soft landing X 3 X 3; rest 2:00
B.work up to a 1RM overhead press
C.row 60 seconds ALL OUT for meters
D.cuban rotations @ 4020 X 10 X 2; rest as needed

A1 and A2 barefoot.

Performance
7:00 @ 85%
10 toes-to-bar
14 alternating lunge steps
run 200 meters
rest 4:00
7:00 @ 85%
15 box jumps @ 24/20 (step down)
12 STOH @ 75/45
6/3 pull-ups
rest 4:00
7:00 @ 85%
row 500 meters
w/time remaining…
10 russian swings @ 55/35
10 push-ups
20 double unders

Cycle 1501

The first cycle of 2015 is an intensification cycle and it will take both groups up to the start of the CrossFit Open season.  Here are the objectives:

Fitness

• To transfer the structural/positional work from the previous accumulation cycle into maximum force production.
• To increase explosiveness with olympic pulls from floor and maximal jumping/landing work.
• To increase maximum anaerobic power production by lengthening the anaerobic power sets to 40-60s.
• To increase the student's ability to sustain high end aerobic power work (mixed modal and cyclic) through higher intensity/lower volume MAP sessions.
• To increase the student's competency and capacity in Open style testers. 
• To increase functional mobility through loaded progressive stretching and PNF.

Performance

• To peak the aerobic power capacity (emphasis on mixed modal).
• To transfer the anaerobic power developed in  he previous cycle into a peak of the anaerobic lactic capacity (emphasis on mixed modal).
• To transfer the olympic lifting structural strength developed in the accumulation phase into maximal, Oly-based force production and CP stamina using the Oly lifts.
• Increase the volume of muscle-up work (individually and under duress).
• Increase competency and the ability to develop a personal strategy relating to CrossFit Open style testers. 1-3 testers per week.
• Increase maximum force production in structural strength (squat, hinge, push, pull).
• Maintain gains in horizontal pulling and direct external rotation work to facilitate health of the shoulder girdle as more kipping is implemented.

01.13.15

Fitness
8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
10 burpees
25 single jump rope reps
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
AMRAP w/ time remaining-
20 box step-ups @ 24/20
10 russian swings @ 55/35
10 butterfly HTF sit-ups

Performance
A.snatch X 3 X 4; rest 2:00 (drop all)-start @ 70%
B1.back squat @ 20X0 X 5 X 3; rest 45 seconds
B2.archer ring rows @ X020 X 6-8 alternating x 3; rest 2:00
C.run 400 meters X 3 @ 90%; rest 90 seconds

01.12.15

Fitness
A.work up to a 3RM front squat @ 20X0-use 5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 1 mile for time
E.cuban rotations @ 4020 X 10 X 2; rest as needed

Performance
A.for time
row 40 cals
40 wall ball shots @ 20/14
40 burpees
40 box step-ups @ 24/20
40 double unders
B. cuban rotations @ 4020 X 8 X 2; rest as needed

01.09.15

Fitness
A1.AMRAP jumping lunges in 30 seconds X 3; rest 2:30
A2.Row 30 seconds all out X 3; rest 2:30
B1.PVC low gait pass throughs X 8-10 X 3; rest 20 seconds
B2.trap 3 raise X 5 each X 3; rest 45 seconds

Performance
A.clean pull @ 120% of clean X2 X 4; rest 90 seconds
B.hang clean @ 70% of clean X 2 X 4; rest 90 s
C1.strict toes-to-bar X 6-8 X 3; rest 45 seconds
C2.feet elevated planche progression X 12 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed

01.08.15

Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 30 seconds
A2.ring push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds
B.@ 80%
run 1,000 meters
row 500 meters
run 1,000 meters

Performance
for 15:00 @ 80%
run 600 meters
15 ring push-ups
12 box jumps @ 24/20 (step down)
1 turkish get-up each side (mod)
rest 6:00
for completion @ 80%
row 600 meters
200 meter KB carry @ 55/35
50 double unders
10 wall walks
25/15 strict pull-ups
run 800 meters

01.07.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.5 sets for time
10 one arm OHP @ 55/25 (KB or DB)
10 ring rows
run 200 meters
C.3-D plank X 20 seconds each X 2;rest as needed
hollow, side, side

*5 presses each side each set.

Performance

A.sideways ape into cross step X 10 X 3; rest 60 seconds

B.for time

row 1,000/900 meters

+

15-12-9

front squats @ 135/95 (from floor)

burpees over the bar

01.06.15

Fitness
A.60 seconds X 3; rest 30 seconds
Forward Ape
Cossack X 2
Backward Ape
Cossack X 2
B1.TNG deadlift @ X110 X 5-7 X 3; rest 30 seconds
B2.split squat @ 30X0 X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 4-6 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 2; rest 45 seconds
D.10 alternating wall bridge rotations (slow)

Performance
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place w/lean on wall X 30 seconds X 1;
B1.weighted pull-ups X 5-6 X 3; rest 60s
B2.ring dips @ 31X1 X 5-6 X 3; rest 60 seconds
C.run 1,600 meters @ 80%
D.cuban rotations @ 4020 X 5 X 2; rest as needed

01.05.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.2 sets @ 80%
row 600 meters
20 burpees (no jump)
10 pull-ups
100 meter waiter’s carry @ 35/15
run 600 meters
20 walking lunge steps
rest 4:00--change order second set

Performance
A.snatch pull X 2 @ 120% of snatch X 4; rest 90 seconds
B.OHSQ @ 32X1 X 5-6 X 3; rest 90 seconds
B.run 200 meters @ 90% X 4; rest 3:30
*Go to 400 meter mark and walk back.

12.30.14

Fitness
for time
row 1,000 meters
100 squats
100 push-ups
50 ring rows
100 seconds hollow plank
run 1,000 meters

Performance
for time
row 1,600 meters
10 wall walks
25 strict pull-ups
50 box step-ups @ 24/20
run 1,600 meters
50 box step-ups @ 24/20
25 strict pull-ups
10 wall walks

12.29.14

Fitness
A.sideways ape X 12 alternating X 3; rest 45 seconds
B.front squat @ 32X1 X 5-7 X 3; rest 2:00
C1.pike push-ups X 5-8 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5 X 3; rest 60 seconds

Performance
A.clean pull + clean high pull @ 115% of clean X 4; rest 2:00
B.hang clean @ 65% of clean X 2 EMOM X 5
C1.front lever X 5-6 seconds X 3; rest 45 seconds
C2.ring superman X 12 seconds X 3; rest 60 seconds

12.23.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
20 push-ups
10 goblet squats @ 55/35

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
15 wall ball shots @ 20/14
20 push-ups

12.22.14

Fitness
A.duck walk/bear crawl combo X 6 steps ea X 1 lap X 3; rest 45 seconds
B.TNG deadlift @ X110 X 8-4-8-4; rest 90 seconds
C1.single leg step-up @ 24/20 w/KB-suitcase X 10 each side X 2; rest 30 seconds
C2.archer ring rows @ X020 X 6-8 alternating X 2; rest 75 seconds

Performance
A.lizard 1 length X 3; rest 45 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 2:00
C.row 600 meters x 3; rest row time
D.bridge push-ups X 10 X 3; rest 60 seconds

Holiday Schedule

TPG will be closed the following dates for Christmas and New Year celebrations:

Christmas
We are closed Wednesday, December 24 through Friday, December 26.  We will have Open Gym from 9-11 am on Saturday, December 27.

New Year
We are closed Wednesday, December 31 through Friday, January 2. We will have Open Gym from 9-11 am on Saturday, January 3.

Merry Christmas and Happy New Year!

12.19.14

Fitness
A.basic lizard X 1 length X 3; rest 30 seconds
B.front squat @ 32X1 X 6-8 X 3; rest 2:00
C1.close grip bench press @ 30X1 X 8-10 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B1.single arm ring row X 5-6 ea X 3; rest 30 seconds
B2.ring dips @ 31X1 X 5-8 X 3; rest 30 seconds
B3.run 600 meters X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

12.18.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.3 rounds for time
run 400 meters
10 knees-to-elbows
20 ring push-ups

Performance

A.snatch pull + snatch high pull @ 115% of snatch X 4; rest 2:00

B.6 sets

6 alt jump lunges

run 100 meters @ 90%

rest/walk 3:00

12.17.14

Fitness
A. PVC bear crawl X 1 length X 2; rest as needed (w/partner)
B1.TNG deadlift @ X110 X 6-8 X 3; rest 30 seconds
B2.shrimp variation X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 5-7 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.work up to 80% of max split jerk and perform 5 singles from rack. Rest as needed.
B.single leg broad jump X 1 each side X 3; rest 60-75 seconds
C.15-12-9 reps for time
thrusters @ 115/85
strict pull-ups

*Take off on single leg and land on both feet w/broad jump. Quiet landing.

12.16.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 800 meters
20 burpees (no jump)
20 russian swings @ 55/35
run 800 meters
rest 5:00 b/t sets

Performance
A.clean pull + clean high pull @ 110% of clean X 4; rest 2:00
B.hang clean @ 60% of clean X 2 EMOM X 5
C1.L-sit X 12 seconds X 3; rest 30 seconds
C2.leg rotations X 4-6 (alternating) X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

12.15.14

Fitness
A1.AMRAP squat jumps for 20 seconds X 3; rest 2:00
A2.run 100 meters @ 90% X 3; rest 2:00
B1.trap 3 raise X 5-6 X 3; rest 30 seconds
B2.15 hollow rocks X 3; rest 60 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 700/600 meters
6 wall walks
30 box step-ups @ 24/20
100 running man jump rope reps
10 CTB pull-ups
12 alternating sideways apes
run 600 meters
rest 6:00 b/t sets

12.12.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for 12:00 @ 80%
row 500/400 meters
15 push-ups
100 running man jump rope reps
100 meter waiter’s carry @ 35/15 (switch halfway)
rest 5:00
@ 80%
run 800 meters

Performance

A. duck walk to bear crawl X 90 seconds X 3; rest 60 seconds (switch every 6 steps)

B.overhead squat @ 32X1 X 5-7 X 3; rest 2:00

C.row 800 X 3; rest row time

12.11.14

Fitness
A.swan @ 1111 X 5-6 X 3; rest 45 seconds
B1.run 100 meters @ 90% (not a sprint) X 2; rest ~ 2-3 minutes
B2.row 125/100 meters X 2; rest 2-3 minutes
C.accumulate 90 seconds in ring FLR

Performance

A.barefoot hop drill X 30 seconds; rest 30 seconds

B.barefoot running in place X 30 seconds; rest as needed

C.forward hop drill X ~ 20 meters X 2; rest as needed

D.run in place 10 steps w/20 meter run X 2

E1.strict pull-up @ X211 X AMRAP-1 X 3; rest 30 seconds

E2.OA push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds

F.run 1,000 meters X 2; rest run time

12.10.14

Fitness
A1.side step into IND X 10 (alternating) X 3; rest 0
A2.wall bridge rotations X 10 alternating X 3; rest 60 seconds
B.back squat @ 32X1 X 6-8 X 3; rest 30 seconds
B2.one arm OH press @ X120 X 6-8 X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 110% of snatch X 4; rest 2:00
B1.run 100 meters @ 90% (not a sprint) X 3; rest 3:00
B2.AMRAP burpees in 20 seconds X 2; rest 3:00
*3 sets of runs, 2 sets of burpees.

12.09.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for time
run 400 meters
+
4 rounds
10 burpees
10 pull-ups
10 jumping lunges

Performance
A1.push-jerk from rack X 2 X 4 @ 55%-65%; rest 30 seconds
A2.tuck jump X 2 X 4; rest 60 seconds
B.for time
row 1,000/900 meters
accumulate 90 seconds in OH barbell hold @ 95/65
20 strict pull-ups

12.08.14

Fitness
A.100 meter lateral shuffle (50 meters each side) X 3; rest 60 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1.12-15 russian swings X 3; rest 30 seconds
C2.split squat @ 30X0 X 8-10 ea X 3; rest 30 seconds
C3.ring rows @ X030 X 8-10 X 3; rest 90 seconds
D.seated dumbbell external rotation X 8-10 each side X 2; rest as needed

Performance
A.clean pull + clean high pull @ 105% of clean X 4; rest 2:00
B.hang clean @ 55% of clean X 2 EMOM X 5
C1.feet elevated planche X 10 seconds X 3; rest 30 seconds
C2.strict toes-to-bar X 6-8 X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Accumulation Cycle 1407 Objectives

Fitness

The student will-

• Remedy structural imbalances shown through testing with an emphasis on developing pressing and squatting strength (shown in testing).
• Gain balance from right to left in squatting.
• Build a base of aerobic capacity and physiological adaptation through high volume/moderate intensity MAPs.
• Gain increased competency in increasingly complex locomotion patterns
• Develop increased competency in the art of running.
• Increase "anti-fragility" with special attention to the scapula and rotator cuff.
• Develop anaerobic power shown lacking through Fall testing.

Performance

The student will-

• Remedy structural imbalances (squat, press, uni squat priorities show in testing)
• Acquire more absolute anl(p).
• Improve running technique/efficiency.
• Improve scapula strength
• Build an aerobic base with volume MAP (MM+cyclical)
• Increase angle availability of upper body strength with more complex gymnastics with a focus on stability on pressing and the last 1/4 of pulling motions.
• Increase movement ability w/ more complex locomotion patterns as well as connecting patterns.
• Increase maximum power production w/jumping
• Oly focus=speed/confidence under bar in clean and snatch.  Overhead stability/mobility in jerk.

12.05.14

Fitness
A.barefoot hop drill X 20 seconds each side X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 95/55
run 1,600meters
100 meter rack carry @ 95/55
C.low gait PVC pass through X 10 X 3; rest as needed

OR

Reindeer Run

Performance
A1.run hop drill X 20 seconds (barefoot) X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 115/75
run 1,600meters
100 meter rack carry @ 115/75
C.low gait PVC pass through X 10 X 3; rest 60 seconds

OR

Reindeer Run

12.04.14

Fitness
A.continuous alternating cossacks for 45 seconds X 3; rest 45 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1. TNG deadlift @ X110 X 8-10 X 3; rest 30 seconds
C2.single leg step-up @ 24/20 w/KB-suitcase X 8 each side X 3; rest 30 seconds
C3.weighted pull-ups X 6-8 X 3; rest 30 seconds
C4.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

Performance
10:00 @ 80%
row 500 meters
15 no jump burpees
20 alternating lunges
1 turkish get-up each side (moderate)
rest 5:00
10:00 @ 80%
run 400 meters
10 strict pull-ups
10 russian swings @ 55/35
10 ring push-ups

*student chooses order of MAP piece completion

12.03.14

Fitness
A1.barefoot hop drill X 20 seconds X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B. 2 sets @ 80%
row 500/400 meters
5 wall walks
10 strict pull-ups
run 400 meters
20 push-ups
20 box step-ups @ 24/20
50 running man jump rope reps
100 meter waiter’s carry @ 35/15 (change sides @ turnaround)
rest 5:00 b/t sets

Performance
A1. duck walk 1 length X 3; rest 30 seconds
A2. bridge push-ups X 10 X 3; rest 60 seconds
B.front squat @ 31X1 X 6-8 X 3; rest 2:00
C.PVC low gait pass throughs X 10 X 3; rest 60 seconds

12.02.14

Fitness
A.row or AD 10 seconds ALL OUT X 6; rest 90 seconds-use 5 second roll in
B1.trap 3 raise X 5-7 each side X 3; rest 30 seconds
B2.hollow plank X 30 seconds X 3; rest 45 seconds

Performance
A1.run hop drill X 20 seconds (barefoot)X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
C1. weighted pull-ups (pronated) X 6-8 X 3; rest 60 seconds
C2.ring dips w/turnout @ 31X1 X 6-10 X 3; rest 2:00
D.run 800 meters X 2; rest run time
E.cuban rotations @ 4020 X 6 X 3; rest 60 seconds

12.01.14

Fitness
A1.1 length duck walk X 2;rest 30 seconds
A2.1 length forward ape X 2; rest 30 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 60 seconds
B2.ring push-ups @ 32X1 X 6-8 X 3; rest 90 seconds (supinate @ top)
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 105% of snatch X 4; rest 2:00
B.hang snatch @ 55% of snatch X 2 EMOM X 5
C.Row/AD 20 seconds all out X 4; rest 3:00
*use 5 second rolling start

11.26.14

Fitness
AMRAP in 25 minutes
run 400 meters
10 strict pull-ups
15 burpees
20 lunge steps
25 butterfly HTF sit-ups
30 jump rope reps

Performance
for time
row 1,200/1,000 meters
200 meter single arm KB carry @ 55/35
20 strict pull-ups
50 double unders
50 push-ups
50 box step-ups @ 24/20
20 strict pull-ups
run 1 mile

11.25.14

Fitness
A1. swans @ 1111 X 5-7 X 3; rest 30 seconds
A2. L-sit X 8-10 seconds X 3; rest 75 seconds
B. row 20 seconds all out X 4; rest 2-3 minutes ( 5 second rolling start)

Performance
A1. 1-3 muscle-ups (minimal kip) X 4; rest 30 seconds
A2. 8 alternating pistols X 4; rest 90 seconds
B1. strict toes-to-bar @ 1020 X 5-7 X 3; rest 30 seconds
B2. feet elevated planche progression X 10 seconds X 3; rest 90 seconds
C. accumulate 100 seconds on hollow plank

11.24.14

Fitness
A1. clean grip deadlift @ X1drop X 5 X 3; rest 30 seconds
A2. run 600 meters X 3; rest 2:00
B. ring superman X 12 seconds X 3; rest as needed

Performance
A. hang clean and jerk X 1.1.1 X 3; rest 2:00
B1. archer ring rows @ 1020 X 6-8 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:30

Happy Thanksgiving!

TPG will be closed Thursday, November 27 through Sunday, November 30 for Thanksgiving.

11.21.14

Fitness
A.21-15-9 reps of-
ring dips
toes-to-bar
(no kipping)
B1.hollow plank X 40 seconds X 3; rest 30 seconds
B2.cuban rotations @ 2040 X 6-8 X 3; rest 60 seconds

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

11.20.14

Fitness
A. back squat @ 20X0 X 10-8-6; rest 2:00
B1.weighted pull-ups X 4-6 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:00

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 12 minutes @ Z1
run 400 meters
row 400 meters
bear crawl 1 lap
hollow plank 25 seconds

11.19.14

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

Performance
A1. weighted pull-ups X 6-8 X 4; rest 60 seconds
A2. handstand push-ups X 6-8 X 4; rest 2:00
B. 3-D plank X 35 seconds each position X 2; rest as needed (hollow, side, side)

11.18.14

Fitness
A1. ring rows @ X030 X 6-8 X 3; rest 30 seconds
A2. split squat @ 30X0 X 5-6 each side X 3; rest 60 seconds
B. @ 85%
row 600/500
100 jump rope reps
10 wall walks
run 400 meters

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

11.17.14

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. In 12 minutes, work up to a 1 RM power snatch.
B. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds
C. row and/or run @ Z1 for 10:00

11.14.14

Fitness
A. In 8:00 or less,work to a 1RM overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ 85% of part ‘a’ weight.
C. run 600 meters X 3; rest 3:00

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1.leg circles X 6 (alternating) X 3; rest 30 seconds
B2.L-sit X 10-12 seconds X 3; rest 90 seconds

11.13.14

Fitness
A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85% of part 'a' max
C. row 2,000 meters for time

Performance
A. work to a 1 RM weighted pull-up (pronated)
B. work to a 1 RM close grip bench press (16 in apart max)
C. run 3k for time

11.12.14

Fitness
A1.row 250/150 meters X 4; rest 30 seconds
A2.10 step-ups @ 24/20 w/1 KB or DB in rack X 4; rest 30 seconds
A3. ring push-ups @ 20X0 X AMRAP-1 X 4; rest 30 seconds
A4. run 200 meters X 4; rest 90 seconds

Performance
2 sets @ 80%
row 600/500
6 wall walks
25 wall ball shots
15 russian swings @ 55/35
run 600 meters
rest 4:00 b/t sets
change order on second set

DOTS Reporting

Below are the links to the spreadsheets you will use to report your DOTS results.  Here are some details:

• A sample athlete has already reported for each group as an example.  Please put only the numbers requested underneath those of the previous user and make sure you input your data to the correct group.    
• I don't need your names.  Just your numbers!
• Performance has 9 items to report on the top half of the sheet and 8 items at the bottom portion (beginning around row 40).  Fitness has 7 items to report on the top half and 6 on the bottom.
• Please do not skip rows.
• If you are currently following the Fitness program and you plan to move to Performance in the next cycle, please put your data in the Performance spreadsheet.  I realize there will be some Performance DOTS that you will not have results for and you will have results for some DOTS that only Fitness performs.  C'est la vie.   
• I will leave the spreadsheet open for you to enter your results through November 29.  Even if you do not complete all of the DOTS, you may still enter the results for the DOTS you completed.  Leave the reporting cell blank for anything you did not complete. 
• If you cannot perform a strict pull-up, your weighted pull-up DOT is 0.  Remember, your weighted pull-up score is the extra weight you used PLUS your body weight.
• I will have some DOTS sheets at the front desk to help you keep up with your information. Please do not return these to me.

Thank you so very much for taking the time to report your results!  This helps me immensely as I program the training for future cycles.

Here are the links:

Fitness Women: https://docs.google.com/spreadsheets/d/1mbBD35M4K-GFd7qfrIDKad8h12wPhEKHS-wGZPo03hs/edit?usp=sharing

Fitness Men:
https://docs.google.com/spreadsheets/d/1ozeskO55t3lKu15Ay6OSCGJkJjbgQkvzkjIC0u632zk/edit?usp=sharing

Performance Women:  https://docs.google.com/spreadsheets/d/1Cde7uiEeGqyk_wdXm4ukLwzFkWH1UxQSHIBJ38rF65c/edit?usp=sharing

Performance Men: https://docs.google.com/spreadsheets/d/1F__4muZwpkXDS_XOE_62lYPhDIpBqz9ntUQ75HgtAGA/edit?usp=sharing

11.11.14

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time

Performance
A. Work to a 1RM back squat @ 30X0
B. work to a 1RM overhead press
rest ~5:00
C. AMRAP OHP @ 85% of ‘b’
D. row 2,000 meters for time

11.10.14

Day 1 of your Diagnostics Opportunities to Shine (DOTS)

Fitness
A. back squat @ 30X0 X 5-3-1-1; rest as needed for max single
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP p.clean in 8:00 @ 90% of ‘a’
C. row and/or run @ Z1 for 10:00

11.07.14

Fitness
A1. toes to bar @ 1020 X 5-7 X 3; rest 30 seconds
A2. ring FLR X 20 seconds X 3; rest 90 seconds
B. for time
100 meter farmer’s carry @ 55/35
100 single jump rope reps
3 laps bear crawl
row 600/500

Performance
A.power snatch @ 60% X 2 X 5 EMOM
B.back squat @ 20X0 X 10 X 3 (moderate); rest 2:00
C.2 sets@ Z1
run 400 meters
bear crawl 1 lap
row 400 meters
3 wall walks

11.06.14

Fitness
A1. snatch deadlift (moderate) @ X1drop X 5 X 4; rest 30 seconds
A2. run 400 meters @ 80% X 4; rest 30 seconds
A3. row 400/300 meters X 4; rest 75 seconds

Performance
2 sets @ 80%
row 500/400
20 box step-ups @ 24/20
100 meter farmer’s carry @ 55/35
20 burpees (no jump)
20 double unders
20 ring rows
run 400 meters
rest 5:00 b/t sets

11.05.14

Fitness
A. 25-20-15 reps/seconds
Hindu push-ups
hollow plank (seconds)
B. 20-15-10
strict pull-ups
goblet squats @ 55/35
C. accumulate 90 seconds on each side of side plank

Not a tester.  Perform briskly.

Performance
A1. ring superman X 15 seconds X 3; rest 30 seconds
A2. hollow plank X 30 seconds X 3; rest 75 seconds
B. run 1k @ 85%; rest 3:00
C. row 1k @ 85%; rest 3:00
D. run 1k @ 85%

11.04.14

Fitness
A1. front squat @ 20X0 X 10 X 3; rest 30 seconds
A2. one arm overhead press @ X110 X 6-8 each side X 3; rest 75 seconds
B. archer ring rows @ 1020 X 6-8 alternating X 3; rest 75 seconds

Performance
A. power clean @ 60% X 2 X 5 EMOM
B. barbell bent over row @ 1010 X 8-10 X 3; rest 75 seconds
C. row/run/crawl @ Z1 for 15 minutes

11.03.14

Fitness
6:00 @ 85%
run 200 meters
5 burpees (no jump)
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
5 strict pull-ups
10 box step-ups @ 24/20
30 single jump rope reps
rest 3:00
for completion @ 85%
row 600/500
25 thrusters @ 45/25
medicine ball carry 200 meters @ 20/14

Performance
perform briskly (not a tester)
20 dive bomber push-ups
15 pronated strict pull-ups
50 squats
30 close grip push-ups
15 supinated strict pull-ups
50 alternating lunges
50 push-ups
8 mountain climber pull-ups each side
50 squats
50 butterfly sit-ups

De-load week for both groups.  

10.31.14

Fitness
A. back squat @ 20X0 X 3-4 X 4; rest 2:00
B1. close grip bench press @ 20X0 X 3-4 X 4; rest 45 seconds
B2. weighted pull-ups X 3-4 X 4; rest 90 seconds

Performance
A.work up to 90- 95% of clean and jerk for 1 rep.
B. clean cluster X 1.1.1.1 X 3; rest 2:00
1st set=70% of part ‘a’
2nd set=75% of part ‘a’
3 set=80% of part ‘a’
*7 seconds b/t cluster reps
C. weighted pull-ups X 3 X 3; rest 2:00

10.30.14

Fitness and Performance
for time
row 1,000 meters
bear crawl 2 laps
30 wall ball shots @ 20/14
30 strict pull-ups
30 jumping lunges
run 1,000 meters

10.29.14

Fitness
A1.6-8 ring blenders (each direction) X 3; rest 45 seconds
A2. 6 bridge rotations (alternating) X 3; rest 90 seconds
B. 4 sets all out
odd sets:
10-8-6 reps of-
burpees (no jump)
squat jumps (as high as possible)
even sets:
row 550/450 meters
rest ~5:00 b/t sets

Performance

A.In 12 minutes, work up to a heavy 2 rep snatch (7 seconds b/t reps)

B1.front squat @ 20X0 X 3 X 4; rest 30 seconds

B2.handstand push-ups X AMRAP-1 X 4; rest 30 seconds

B3.archer ring rows X AMRAP-1 X 4; 2:00

10.28.14

Fitness
A.clean grip deadlift @ X111 X 3-4 X 4; rest 2:00
B1.run 200 meters X 2; rest 60 seconds (15 seconds in ring FLR during rest)
B2.run 400 meters X 2; rest 2:00 (20 seconds in hollow plank during rest)

Performance

2:00 @ 90%

6 box jumps @ 24/20 (step down)

6 push-ups

rest 60 seconds

2:00 @ 90%

row (meters)

rest 60 seconds

2:00 @ 90%

10 wall ball shots @ 20/14

5 TTB

rest 60 seconds

2:00 @ 90%

run (meters)

rest 60 seconds

2:00 @ 90%

5 power clean and jerks @ 95/55

15 double unders

10.27.14

Fitness
AMRAP in 12:00
40 step-ups @ 24/20
30 push-ups
20 ring rows
rest 4:00
run 800 meters for time

Performance
@ 99%
18-12-6 reps
russian swings @ 55/35
burpees
rest 9:00
18-12-6 reps
thrusters @ 75/45
pull-ups
rest 9:00
18-12-6 reps
russian swings @ 55/35
burpees

10.24.14

Fitness
4:00 @ 90%
run 100 meters
6 strict pull-ups
rest 2:00
4:00 @ 90%
10 box step-ups
10 push-ups
rest 2:00
4:00 @ 90%
10 wall ball shots @ 20/14
10 double unders

Performance
A. back squat @ 20X0 X 3-4 X 3; rest 2:00
B. 9-7-5-3 reps for time of--
power snatch @ 70%
CTB pull-ups
ring dips

10.23.14

Fitness
A1. cross-step squat X 10 (alternating) X 3 w/ 10 second pause on last rep; rest 30 seconds
A2. elephant walk X 1 length w/ 3 second pause each rep X 3; rest 60 seconds
B. On a running clock for 5 sets
every 2:00
odd sets (1,3,5)=run 200 meters
even sets(2 & 4)=row 250/200 meters

Performance
3:00 @ 90%
10 wall ball shots @ 20/14
run 100 meters
rest 90 seconds
3:00 @ 90%
5 deadlifts @ 95/65
6 burpees over the bar
rest 90 seconds
3:00 @ 90%
row 150/125
8 STOH @ 95/45
rest 90 seconds
3:00 @ 90%
6 toes-to-bar
25 double unders

10.22.14

Fitness
for time
15-12-9 reps of--
deadlift @ 135/95
burpees over the bar
run 400 meters after burpees every set (3 total runs-clock stops on run)

Performance
A. 3 sets @ 98% for 2:00
5 pull-ups
6 alternating jumping lunges
7 burpees
rest 6:00 b/t each set--SPEED
B. accumulate -
90 seconds in hollow plank
90 seconds in ring FLR; rest as needed-alternate as desired

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%