03.25.15

Fitness
15-12-9 @ 85%
wall ball shots @ 20/14
hollow rocks
rest 2:00
@ 85%
row 30 cals
30 (no jump burpees)
rest 2:00
@ 85% for 3:00
5 pull-ups
10 box step-ups @ 24/20
rest 2:00
3 sets @ 85%
50 jump rope reps
14 alternating lunge steps

Performance
A1.ring superman X 10 seconds X 3; rest 30 seconds
A2.front lever progression X 5-6 seconds X 3; rest 75 seconds
B.On a 3:00 running clock for 6 sets
odd sets: L-hang for 20 seconds + 15 hollow rocks
even sets: run 400 meters
C.single leg seiza X 45 seconds each
D.foot on rig X 45 seconds each

03.24.15

Fitness
A.tactical breathing 3-4:00
B.back squat @ 20X0 X 3-5 X 3; rest 2:00
C1.OH press @ X120 X 3-5 X 3; rest 30 seconds
C2.ring rows @ X220 X 6-8 X 3; rest 75 seconds
D.run 200 meters @ 95% X 3; walk back to start for recovery (run to 400 m mark)

Performance
A.Box/tactical breathing 3-4:00
B.All @ 85%

15-12-9
russian swings @ 55/35
burpees (no jump)

rest 2:00

row 30 cals
30 wall ball shots @ 20/14
30 double unders

rest 2:00

for 3:00
4 pull-ups
5 power snatches @ 65/35
6 box step-ups

rest 2:00

run 800 meters

C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed

03.23.15

Fitness
A1.row 400 meters X 3; rest 10 seconds
A2.hollow plank X 20 seconds X 3; rest 75 seconds
B1.run 400 meters X 3; rest 10 seconds
B2.side plank X 20 seconds each side X 3; rest 75 seconds
C1.table-to-plow X 8 X 2; rest as needed
C2.lunge w/rotation X 15 seconds each X 2; rest as needed
C3.foot on rig X 20 seconds each X 2; rest as needed
C4.single leg seiza X 20 seconds each X 2; rest as needed

Performance
A.clean + 2 push-jerks X 2 X 3; rest 2:00
B1.back squat @ 20X0 x 3-4 X 3; rest 20 seconds
B2.Ring push-ups (constant supination) X 5-7 X 3; rest 20 seconds
B3.archer ring rows @ X020 X 6-8 alt X 3; rest 60 seconds
C.cuban rotation s@ 4020 X 5 X 2; rest as needed

03.20.15

Fitness
Complete as many reps as possible in 8 minutes of:
6 release push-ups
3 deadlifts
9 release push-ups
3 deadlifts
12 release push-ups
3 deadlifts
15 release push-ups
6 deadlifts
18 release push-ups
6 deadlifts
21 release push-ups
6 deadlifts
24 release push-ups
9 deadlifts

Etc., adding 3 reps to the release push-up each round, and 3 reps to the deadlift every 3 rounds.

Men Deadlift 115 lb.
Women Deadlift 85 lb.

Performance
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

OR

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

03.19.15

Fitness
A.row 1,000 meters @ 85%; rest 60 seconds
B.Thoracic bridge X 10 (alt) w/2 second pause; rest 90 seconds
C.run 1,000 meters @ 85%; rest 60 seconds
D.loaded dorsi flexion X 45 seconds each side; rest 90 seconds
E.row 500 meters @ 90%; rest 2:00
F.run 400 meters @ 90%
G.single arm DB external rotations @ 3010 X 6-8 X 2; rest as needed

Performance
A.box/tactical breathing 3-4:00
B.2 sets @Z1
row 500 meters
1 lap forward ape
active hang 30 seconds
bad stretch-30 seconds
table-to-plow X 10
run 400 meters
5 cuban rotations @ 4020
loaded dorsi stretch X 30 seconds each
10 alt cossacks
C.bar protraction X 45 seconds X 1; rest as needed
D.KB rack stretch X 60 seconds each X 1; rest as needed
E.box/tactical breathing X 2-3:00

03.18.15

Fitness
B.deadlift @ TNG X 8 X 3; rest 2:00
C1.CGBP @ 20X0 X 8-10 X 3; rest 30 seconds
B2.pull-ups @ X130 X 6-8 X 3; rest 30 seconds
B3.table-to-plow X 8 X 3; rest 90 seconds

*Use extra weight for pull-ups if you can hold tempo and perform prescribed reps.

Performance
A1.L-sit X 10 seconds X 4; rest 45 seconds
A2.strict TTB X 6-8 X 4; rest 45 seconds
A3.odd sets=run 200 meters fast (not a sprint)
even=row 250/200 meters fast
X4; rest 2:00
B.complete/accrue:
20 low gait PVC pass throughs
40 seconds ring side plank each side
90 seconds hollow plank
*Partition and rest part 'b' as desired.

03.17.15

Fitness
A.Box/tactical breathing for 3-4:00
B. 3 sets @ 85%
row 500/400
50 single jump rope reps
20 hindu push-ups
10 pull-ups
10 russian swings @ 55/35
rest 3:00 b/t sets-shoot for even splits
C.Box/tactical breathing for 2-3:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B. 2 sets @ 85%
row 400 meters
10 thrusters @ 75/45
10 pull-ups
10 burpee box jumps @ 24/20
10 pull-ups
20 double unders
run 400 meters (kick last 200 meters @ 90%)
rest 4:00 b/t sets
C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed

03.16.15

Fitness
A1.split squat @ 30X0 X 6-8 X 3; rest 30 seconds
A2.single arm KB/DB press @ X110 X 6-8 X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 6-8 X 3; rest 90 seconds
B.4 sets Fast (not a sprint)
6 jump squats
run 100 meters fast
walk/recover ~2:00
*jump high on jump squats
C1.single leg hamstring PNF X 45 seconds each X 1; rest 30 seconds
C2.loaded dorsi flexion X 60 seconds each X 1

Performance

A.EMOM for 12 sets

odd sets:2 snatches (moderate and fast-drop each)

even sets:6-8 ring rows

B1.jump squats (back squat bar position) @ 31X1 X 3 X 3; rest 30 seconds

B2.bar dips @ 20X0 X 6-8 X 3; rest 90 seconds

*add weight to dips if necessary.

C.single arm external rotations @ 3010 X 6-8 X 2; rest as needed

03.13.15

Open 15.3

Fitness
Complete as many rounds and repetitions
as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Performance
Complete as many rounds and repetitions
as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

03.12.15

Fitness
A.Box/tactical breathing for 3-4:00
B.front squat @ 21X0 X 3-5 X 3; rest 2:00
C1.handstand push-ups X 5-7 X 3; rest 30 seconds
C2. ring rows @ X020 X 6-8 X 3; rest 75 seconds
D.row 150/125 meters @ 99% X 5; rest 90 seconds -2:00
E.Box/tactical breathing for 2-3:00

Performance

A.box/tactical breathing 3-4:00

B.@ Z1 for 20 minutes

row 600 meters

Ido Squat Routine 2.0

passive hang 30 seconds

run 600 meters

15 hindu push-ups

10 supine leg circles (alt)

bear crawl 1 lap

active hang 30 seconds

straddle PNF X 60 seconds

C.bar protraction X 45 seconds X 1; rest as needed

D.KB rack stretch X 60 seconds each X 1; rest as needed

E.DB external rotation @ 3010 X 8-10 each X 1; 

F.box/tactical breathing X 2-3:00

03.11.15

Fitness
A1.run 800 meters X 2; rest 3:30
A2.row 800 meters X 2; rest 3:30
*Perform 2, 10 second fartlek surges during each interval, then return to pace.
B1.bridge rotations (wall or floor) X 8 alternating X 2; rest 30 seconds
B2.single leg hamstring PNF X 30 seconds each X 2; rest 30 seconds
B3.supine bent knee circles X 10 (alt X 2); rest 30 seconds
B4.loaded dorsi flexion X 45 seconds each X 2; rest 30 seconds

Performance

A1.planche progression X 6-10 seconds X 3; rest 45 seconds

A2.front lever progression X 6-10 seconds X 3; rest 45 seconds

A3.15 hollow rocks X 3; rest 75 seconds

B.run 400 meters X 4; rest run time

03.10.15

Fitness
A1.clean pull X 5 X 3 (drop all reps); rest 40 seconds
A2.one arm push-ups X 3-5 each X 3; rest 90 seconds
B1.weighted pull-ups X 3-5 X 3; rest 30 seconds
B2.8 lizard steps X 3; rest 90 seconds
C1.low gait PVC pass throughs X 5 X 3; rest 30 seconds
C2.barbell protraction X 30 seconds X 3; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B.6:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 burpees
rest 3:00
5:00 @ 85%
10 box jumps @ 24/20 (step-down)
7 pull-ups
4 STOH @ 75/35
rest 3:00
4:00 @ 85%
row 20/15 cals (only once) then, w/time remaining--
15 double unders
10 release push-ups
5 front squats @ 75/35
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed

03.09.15

Fitness
A.Box/tactical breathing for 3-4:00
B.7:00 @ 85%
12 walking lunge steps
10 ring rows
8 dive bomber push-ups
run 200 meters
rest 3:00
7:00 @ 85%
8 knees-to-elbows
10 wall ball shots @ 20/14
12 hollow rocks
14 box step-ups @ 24/20
rest 3:00
Z1 of choice for 5:00
B.Box/tactical breathing for 2-3:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.power clean X 1.1.1 X 3; rest 30 seconds
A2.handstand push-ups X 6-8 X 3; rest 75 seconds
B1.front squat @ 20X0 X 3 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 90 seconds

*Keep the power cleans moderate and fast.

03.06.15

Fitness
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups

From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups

From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups

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

Performance
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 lb / 65 lb.)
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 lb / 65 lb.)
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 lb / 65 lb.)
   14 chest-to-bar pull-ups

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

03.05.15

Fitness
A.box/tactical breathing 3:00
B.2 sets @ 85%
row 500 meters
15 burpees (no jump)
15 russian swings @ 55/35
30 walking lunge steps
10 alt sideways apes
10 pull-ups
30 seconds ring FLR
run 400 meters
rest 4:00 b/t sets

Performance
A.box/tactical breathing 3:00
B.@ Z1
30 seconds belly-to-wall HS hold
row 600 meters
15 hindu push-ups
30 seconds pigeon each side
10 alternating wall bridge rotations
run 600 meters
duck walk 1 length
crab crawl 1 length
passive hang 60 seconds
bear crawl 1 lap
row 600 meters
standing straddle PNF (hands on hips) X 2:00
single leg seiza X 60 seconds each
C.bar protraction X 30 seconds X 2; rest as needed
D.DB external rotation @ 3010 X 5 each X 2; rest as needed

OR

Make up missed session.

03.04.15

Fitness
A.back squat @ 31X1 X 8-10 X 3; rest 2:00
B1.OH press @ X120 X 8-10 X 3; rest 30 seconds
B2.single arm DB/KB rows @ X020 X 8-10 each X 3; rest 90 seconds
C.run 100 meters @ 90% X 4; rest/walk back ~90s-2:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.ring superman X 12 seconds X 3; rest 45 seconds
A2.hanging L to TTB w/3 second pause @ top X 4-6 X 3; rest 90 seconds
B.row 60 seconds @ 90% X 3; rest 60 seconds
C.run 200 meters @ 90% X 3; rest 60 seconds

03.03.15

Fitness
A1.row 3:00 @ 90% X 2; rest 3:00
A2.run 3:00 @ 90% X 2; rest 3:00
B.KB rack stretch X 60 seconds each; rest as needed
C.straddle PNF w/ hands on hips X 2:00 (accumulated ); rest as needed
D.loaded dorsi flexion X 75 seconds each; rest as needed
E.barbell protraction X 40 seconds X 2; rest as needed

Performance
A.box/tactical breathing 3:00
B.15-12-9 @ 85%
toes-to-bar
thrusters @ 75/45
rest 3:00
@ 85%
row 30 cals
20/15 ring dips
30 box jumps @ 24/20
30 wall ball shots @ 20/14
20 CTB pull-ups
rest 3:00
5:00 @ 85%
1 MU
9 DLs @ 95/55
30 double unders
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed


*no MU = 3 strict pull-ups 3 strict dips

03.02.15

Fitness
A1.deadlift @ X1drop X 6-8 X 3; rest 30 seconds
A2.ring push-ups w/RTO @ 31X1 X 8-10 X 3; rest 90 seconds
B.6-1 strict pull-up ladder
C.forward/backward ape (control focus) X 10 X 3; rest as needed

RTO means ring turn out.

Performance
A.In 9:00, work to a moderate 1.1.1 hang power snatch--great speed and technique-may warm-up to 65/35 before time starts.
B.back squat @ 20X0 X 3 X 3; rest 2:00
C1.ring push-ups w/RTO @ 30X0 X 8-10 X 3; rest 30 seconds
C2.barbell bent over row @ X020 X 8-10 X 3; rest 90 seconds

02.27.15

Fitness
Workout 15.1 (Scaled)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowedPerformance

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

OR

AMRAP in 9:00
15 hanging knee raises
10 russian swings @ 55/35
5 push-ups on d-bells
+
AMCAP in 6:00
20 burpees
row for cals w/time remaining

Performance
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

02.26.15

Fitness
A.run 800 meters @ 80%; rest 60 seconds
B.Loaded dorsi flexion X 60 seconds each; rest 60 seconds
C.row 1,000 meters @ 80%; rest 60 seconds
D.KB rack stretch X 60 seconds each; rest 60 seconds
E.run 800 meters @ 80%; rest 60 seconds
F.straddle PNF X 3:00

Performance
Make-up session from week or--

For 20-30 minutes @ Z1/flow
row 3:00
bear crawl 1 lap
active hang 30 seconds
pigeon 30 seconds each
10 alternating wall bridge rotations
row 3:00
straddle 60 seconds
10 alternating cossacks

02.25.15

Fitness
A.single arm KB russian swing X 10 ea X 3; rest 90 seconds
B1.close grip bench press @ 30X0 X 6-8 X 3; rest 30s
B2.weighted mountain climber pull-ups X 3-5 ea X 3; rest 30 seconds
B3.wall bridge rotations X 8 (alternating) x 3; rest 90 seconds

Performance
A1.L-sit leg raise @ 2 sec hold X 6-8 X 3-use bar; rest 30 seconds
A2.tuck front lever X 5-6 seconds X 3; rest 90 seconds
B.@ 85-90%
run 30 seconds/walk 30 seconds X 5
C.@ 85-90%
row 30 seconds/rest 30 seconds X 5
D.low gait PVC pass throughs X 10 X 2; rest as needed
E.loaded dorsi stretch X 75 seconds each X 1

02.24.15

Fitness
A.Box breathing for 3:00
B.8:00 @ 85%
row 500 meters (1 time)
+w/time remaining
10 hindu push-ups
14 box step-ups @ 24/20
rest 4:00
8:00 @ 85%
5 pull-ups
10 OHSQs @ 45/35
run 200 meters
C1.single arm DB external rotations @ 3010 X 5 ea X 2; rest as needed
C2.bar protraction X 40 seconds X 2; rest as needed

Performance
A.box breathing for 3:00
B.6:00 @ 90%
run 200 meters
15 wall ball shots
10 pull-ups
rest 3:00
6:00 @ 90%
7 power snatches @ 75/45
7 burpees over the bar
14 box step-ups @ 24/20
rest 3:00
for completion @ 90%
row 500/400
50 double unders
30 walking lunge steps
5 muscle-ups
*NO MU=10 strict pull-ups/10 strict dips-partition as desired
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed

02.23.15

Fitness
A.split squat @ 20X0 X 8-10 ea X 3; rest 90 seconds
B1.single arm KB/DB press @ X020 X 8-10 X 3; rest 30 seconds
B2.ring rows @ X020 X 8-10 X 3; rest 30 seconds
B3.barefoot tuck jump X 3 X 3; rest 90 seconds

Performance
A.power clean and jerk @ TNG X 5 X 3--speed focus; rest 90 seconds
B.front squat @ 20X0 X 4-5 X 3; rest 2:00
C1.ring dips @ 30X0 X 5-7 X 3; rest 30 seconds
C2.single arm DB/KB row @ X020 X 5-6 ea X 3; rest 90 seconds

02.20.15

Fitness
A.21-15-9 reps for time of
pike push-ups
archer ring rows (alt)
goblet squats @ 55/35
B.50 hollow rocks
C1.loaded dorsi stretch X 30 s ea X 2; rest as needed
C2.DB external rotation @ 3010 X 6 ea X 2; rest as needed

Performance
A.push jerk X 3-3-3; rest 90 seconds--keep it moderate and fast
B.@ 75-80%
row 1,000 meters
20 burpees (no jump)
5 turkish get-ups each side (moderate)
25 wall ball shots
20/15 strict pull-ups
run 1,000 meters

02.19.15

Fitness
A.run 1 mile for time
B1.depression-to-3 sec L-sit X 4-5 X 4; rest 30 seconds
B2.strict toes-to-bar X 5-7 X 4; rest 30 seconds
B3.1 lap short bear crawl X 4; rest 75s
*compare ‘a’ to 011215

Performance
A1.clean grip deadlift @ TNG X 6-8 (moderate)X 4; rest 30 seconds
A2.planche progression On 20 in box X 10-12 seconds X 4; rest 30 seconds
A3.hanging leg circles X 6-8 X 4; rest 30 seconds
A4.6-10 alternating pistols X 4; rest 90 seconds

02.18.15

Fitness
A1.clean deadlift @ TNG X 5-4-3; rest 10 seconds
A2.single leg broad jump to plate (2 leg land) X 4 X 3; rest 90 seconds-soft landing
B.work up to a 1RM overhead press
C.row 60 seconds ALL OUT for meters
C.cuban rotations
*compare ‘b’ and ‘c’ to 011415

Performance
A.2 rounds for time
50 double unders
40 box step-ups @ 24/20
30 burpees
20 CTB pull-ups
B1.bar protraction X 30 seconds X 2; rest as needed
B2. single arm DB external rotation @ 3010

02.17.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B1.single leg hamstring PNF X 75 s ea X 1; rest as needed
C2.straddle PNF X 90 seconds X 1; rest as needed
C3.loaded dorsi stretch X 60 s each X 1

*compare ‘a’ to 011615

Performance
A1.archer ring rows @ X020 X 6-8 X 5; rest 30 seconds
A2. run 200 meters @ 90% X 5; rest 60 seconds
B.accumulate 60 seconds in an L-sit; rest as needed
C. hamstring PNF X 75 seconds each X 1; rest as needed
D.straddle PNF X 2:00 X 1; rest as needed
E.loaded dorsi stretch X 60 seconds each X 1

02.16.15

Fitness
A.work up to a 3RM front squat @ 20X0-use 5-5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 200 meters @ 90% X 4; rest 60 seconds
E.DB external rotation @ 3010 X 6 ea X 2; rest as needed

*compare ‘a’ and ‘b’ to 011215

Performance
A.In 8:00, work to a heavy 1.1 snatch.  You may work to ½ of anticipated weight prior to starting 8:00.
B. 15-12-9 reps for time
clean @ 60% of 1RM
ring dips
C.cuban rotations @ 4020 X 5 X 3; rest as needed

02.13.15

Fitness
for time
row 50 cals
40 box step-ups @ 24/20
30 jump rope reps
20 push-ups
10 pull-ups
20 push-ups
30 jump rope reps
40 box step-ups @ 24/20
row 50 cals

Performance
A.14.4 (modified)
for time
50 cal row
35 TTB
25 wall ball shots @ 20/14
15 power cleans @ 135/95
5 muscle-ups
*no MU =5 sets of 3 pull-ups/3 dips per MU
B1.barbell protraction X 30 seconds X 2; rest 0
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

02.12.15

Fitness
A.OHSQ @ 21X1 X 6-8 X 4; rest 90 seconds
B.5 sets @ 99%
10 burpees AFAP
run 100 meters fast (not a sprint)
C1.single leg hamstring PNF X 60 s ea X 2; rest as needed
C2.straddle PNF X 60 seconds X 2; res as needed

Performance
A1.single arm DB/KB row @ X020 X 6-8 X 4; rest 30 seconds
A2.run 400 meters @ 90% X 4; rest 90 seconds
B.single leg hamstring PNF X 60 seconds each; rest 0
C.loaded dorsi stretch X 60 seconds each
D.straddle PNF for 2:30 (10 sec contractions and rest in straddle as needed)

02.11.15

Fitness
A.15-12-9 reps for time
deadlift @ 135/95
ring dips
strict pull-ups (15 # added for males)
B1.bar protraction X 20 seconds X 3; rest 20 seconds
B2.DB external rotation @ 3010 X 6 ea X 3; rest 20 seconds

Performance

A.Fran

21-15-9 reps of 

thrusters @ 95/65

pull-ups

B.Z1 of choice for 10:00

02.10.15

Fitness
A1.ring blenders X 5 circles ea direction X 4; rest 20 seconds
A2.active hang in L-position for 20-30 seconds X 4; rest 60 seconds
B1.single arm DB/KB row @ X020 X 5-6 ea X 3; rest 15 seconds
B2.wall bridge rotations X 6 alternating X 3; rest 15 seconds
B3.alternating cossacks X 10 X 3; rest 60 seconds

Performance
A.In 8:00, work to a heavy 1.1 clean.  You may warm-up to ½ of anticipated weight before time starts.
B.for time
row 30 cals
25 burpees
20 power snatches @ 75% of 1RM
C1.barbell protraction X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

02.09.15

Fitness
A1.snatch pull @ X1drop X 5-4-3; rest 10 seconds
A2.broad jump to plate (soft landing) X 4 X 3; rest 90 seconds
B1.push-press @ X110 X 5 X 3; rest 20 seconds
B2.run 400 meters @ 90% X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5 X 2

Performance
A.@ 90%
15-12-9
OHSQ @ 75/45
pull-ups
rest 2:00
AMRAP in 4:00 @ 90%
5 power cleans @ 95/65
8 burpee box jumps @ 24/20
rest 2:00
@ 90%
row 30 cals
30 wall ball shots @ 20/14
30 TTB
rest 2:00
3 sets @ 90%
1-3 muscle-ups
40 double unders
B.single leg hamstring PNF X 60 seconds each; rest 0
C.loaded dorsi stretch X 60 seconds each

*no MU=3 strict pull-ups/3 bar dips each set

02.06.15

Fitness
A1.Knees-to-elbows (on rings) X 6-8 X 3; rest 30 seconds
A2.L-sit X 10-12 seconds X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 8-10 X 3; rest 90 seconds
B1.10 steps of lizard X 3; rest 30 seconds
B2.ring superman X 10 seconds X 3; rest 60 seconds
C.straddle PNF X 60 s X 2; rest 60 seconds

Performance

A.Grace

30 clean and jerks for time @ 135/95#

*Any accepted form of clean and STOH may be used,

B.run/row for 15:00 @ Z1

*Perform 2 sets of barbell protraction (30s) and cuban rotations (5 reps @ 4020) during Z1

02.05.15

Fitness
A.In 10 minutes, work up to a heavy 3 rep TNG deadlift.
B1.ring push-ups @ 31X1 X AMRAP-2 X 3; rest 30 seconds
B2.run 600 meters X 3; rest 90 seconds
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 30s

Performance

for 10:00 @ 85%

6 pull-ups

12 burpees (no jump)

15 box step-ups @ 24/20

rest 5:00

for completion @ 85%

row 600/500

30/20 ring push-ups

20 alternating pistols

02.04.15

Fitness
A.10:00 @ 85%
5 pull-ups
10 goblet squats @ 55/35
15 push-ups
20 box step-ups @ 24/20
rest 5:00
@ 85%
row 1,000 meters
B1.single leg hamstring PNF X 60 seconds each X 2; rest as needed
B2.straddle PNF X 60 s X 2; rest 0

Performance
A.power snatch X 1.1.1 X 3; rest 2:00-start @ 70%
B.barbell bent-over row @ X010 X 10 X 3; rest 90 seconds
C.run 10-15 minutes @ 70%
D.single leg hamstring PNF X 60 seconds each
E.loaded dorsi stretch X 60 seconds each
F.single leg seiza X 60 seconds each

02.03.15

Fitness
A1.split squats @ 30X0 X 5-6 each X 3; rest 60 seconds
A2.weighted pull-ups X 6-8 X 3; rest 75 seconds
B.4 sets @ 99%
12 squat jumps as high as possible
row 200/150 meters
rest 3-4:00 b/t sets
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.for time
row 800 meters
30 OHSQs @ 95/65
30 bar facing burpees
30 pull-ups
run 800 meters
B1.barbell protraction X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

OHSQ bar is from the floor.  Must face bar on bar facing burpees.

02.02.15

Fitness
AMRAP in 22:00
run 400 meters
20 wall ball shots @ 20/14
15 russian swings @ 55/35
10 ring rows

Performance
A.@ 90%
row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest 4:00
B. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
C1.low gait PVC pass throughs X 10 X 2; rest 30 seconds
C2.ring superman X 10 seconds X 2; rest 60 seconds
D.single leg hamstring PNF X 60 seconds each;rest as needed
E.straddle PNF X 75 seconds

01.30.15

Fitness
A1.front squat @ 20X0 X 5-4-3; rest 60 seconds
A2. weighted pull-ups X 3 X 3; rest 90 seconds
B.On a 5 minute running clock for 5 sets
odd sets: row 250/200 @ 99%
even sets:
8 russian swings @ 55/35
15 burpees AFAP
C1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
C2.straddle PNF X 75 s X 2; rest 0

Performance

A.11.2

AMRAP in 15:00

9 deadlifts @ 155/100

12 push-ups (release)

15 box jumps @ 24/20

*step ups may be used.

B1.cobra push-ups X 10 X 2; rest as needed

B2.single leg hamstring PNF X 80 seconds each X 2; rest as needed

B.straddle PNF X 80 seconds X 2; rest as needed

01.29.15

Fitness
A.for time
run 600 meters
CGBP @ BW/.75 BW X 20
20 strict pull-ups
20 dips
40 box step-ups @ 24/20
run 400 meters
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.dumbbell external rotation @ 3010 X 6 X 2; rest 20 seconds

Performance

A.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

rest 7:00-8:00

B.15-12-9 @ 99% for time

burpees

pull-ups

rest 7:00-8:00

C.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

01.28.15

Fitness
A1.straddle press X 6-8 X 4; rest 30 seconds
A2.leg circles X 6-8 (alt) X 4; rest 60 seconds
B1.archer ring rows @ 1020 X 6-8 (alt) X 3; rest 30 seconds
B2.sideways ape X 10 alt X 3; rest 60 seconds
C.low gait PVC pass throughs X 10 X 2; rest 60 seconds
D1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
D2.straddle PNF X 75 s X 2; rest 0

Performance

A.clean X 1.1.1.1 X 3; rest 2:00-start @ 70%

B.AMRAP in 10:00

40 double unders

10 thrusters @ 135/95

5 muscle-ups

C1.barbell protraction X 30 seconds X 2; rest 0

C2.cuban rotations @ 4020 X 5 X 2; rest 0

no MU =5 sets of 3 pull-ups and 3 dips (bar or rings) each round

01.27.15

Fitness
A.clean pull @ X1drop X 4 X 3-start @ 70% DL; rest 20 seconds
A2.vertical jump w/180 degree turn(soft landing) X 4 (alt) X 3; rest 90 seconds
B1.single arm KB/DB press @ 1110 X 5 ea X 4; rest 30 seconds
B2.row 400/300 meters @ 90% X 4; rest 90 seconds
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.5:00 @ 85-90%
7 pull-ups
14 wall ball shots
21 double unders
rest 3:00
5:00 @ 85-90%
7 toes-to-bar
9 deadlifts @ 95/65
11 burpees
rest 3:00
for completion @ 85-90%
run 400 meters
10/5 handstand push-ups (strict)
20 box jumps @ 24/20 (step down)
30 double unders
B1.single leg hamstring PNF X 80 seconds each X 2; rest as needed
B2.straddle PNF X 80 seconds X 2; rest as needed

01.26.15

Fitness
A.7:00 @ 85%
row 500 meters
15 wall ball shots @ 20/14
12 push-ups
10 alt jumping lunges
rest 4:00
7:00 @ 85%
run 400 meters
10 deadlifts @ 115/85
10 knees-to-elbows
B.single leg hamstring PNF X 75 seconds each X 2; rest as needed

Performance
A. snatch X 1.1.1.1 X 3; rest 2:00-start @ 70%
B. ring rows @ 1020 X 8-10 X 3; rest 75 seconds
C.6 sets @ 90% leaving every 3:00
run 200 meters (odd)
row 200 meters (even)

01.23.15

Fitness
A1.snatch grip deadlift @ X1drop X 5 X 3; rest 10 seconds
A2.soft broad jump X 3 X 3; rest 90 seconds
B1.pike push-ups OR HSPU X 5-6 X 4; rest 20 seconds
B2.run 400 meters @ 90% X 4;rest 75 seconds
C1.Cuban rotations @ 4020 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0

A1 and A2 barefoot.

Performance
A.6:00 @ 85%
1-3 muscle-ups
30 double unders
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 OHSQs @ 75/45
10 burpees over the bar
8/5 pull-ups
rest 3:00
6:00 @ 85%
15 wall ball shots @ 20/14
run 200 meters
B.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed

01.22.15

Fitness
A.AMRAP in 12:00
40 wall ball shots @ 20/14
30 jump rope reps
10 pull-ups
B.single leg hamstring PNF X 60 seconds each X 2; rest as needed

Performance
A1.push-jerk X 3 X 4; rest 30 seconds
A2.single arm DB/KB row X 5-7 X 4; rest 30 seconds
A3. run 600 meters (odd sets) and 200 meters (even sets) X 4; rest 2:00
B.straddle PNF X 75 seconds X 2; rest 60 seconds

01.21.15

Fitness
A1.back squat @ 20X0 X 5-4-3; rest 60 seconds
A2.weighted pull-ups X 3-5 X 3; rest 90 seconds
B1.row 40 seconds @ 99% X 2; rest 3:00
B2.run 200 meters @ 90% X 2; rest/walk 3:00
C1.dumbbell external rotation@ 3010 X 6-8 X 2; rest 0
C2.straddle PNF X 75 s X 2; rest 0

Performance
Open 11.5
A.AMRAP in 20 minutes
5 power cleans @ 145/100
10 toes-to-bar
15 wall ball shots @ 20/14
B.cuban rotations @ 4020 X 8 X 2; rest as needed

01.20.15

Fitness
A.21-15-9 reps for time
deadlift @ 135/95
dips
B1.bar protraction stretch X 30 seconds X 2; rest 0
B2.single leg hamstring PNF X 60 seconds each X 2; rest 0

Performance
A.3 sets for times @ 99%
5 burpees
7/5 CTB pull-ups
row 500/400 meters
rest 6:00 b/t sets
B1.straddle PNF X 75 seconds X 1; rest 20 seconds
B2.single leg hamstring PNF X 40 seconds each X 1

01.19.15

Fitness
A1.ring FLR (supinated) X 20 seconds X 4; rest 30 seconds
A2.knees-to-elbows @ 6-8 X 3; rest 30 seconds
A3.one arm DB or KB row @ 1010 X 5-6 ea X 4; rest 30 seconds
A4.duck walk 1 length X 4; rest 30 seconds; rest 75 seconds
B.Cuban rotations @ 4020 X 6-8 X 2;rest as needed

Performance
A.In 8:00, work up to a heavy single power snatch.
rest exactly 2:00
B.12-9-6 reps for time
power snatch @ 65% of ‘a’
ring dips
C.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed

01.16.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B. side plank X 30 seconds each sidee X 2; rest as needed

Performance
A.In 8 minutes, work up to a heavy 3 rep push-press.
B.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining
rest 5:00
C.for 90 seconds @ 99%
10 wall ball shots @ 20/14
10 russian swings @ 55/35
rest 5:00
D.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining

01.15.15

Fitness
A1.L-sit X 10 seconds X 4; rest 30 seconds
A2.leg circles X 4-6 (alternating) X 4; rest 30 seconds
A3.forward ape X 1 length X 4; rest 30 seconds
A4.Barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds

Performance
A. clean X 3 X 3; rest 2:00 (drop all) start @ 70%
B1.5 TNG power cleans (moderate) X 4; rest 30 seconds
B2.Muscle-ups X AMRAP-1 X 4; rest 90 seconds
C. cuban rotations @ 4020 X 8 X 2; rest as needed

*No MU=1-2 sets of 3 CTB pull-ups/3 dips each set

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.