05.14.15

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%
C. row 2,000 meters for time
*compare to 11.13.14

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. work to a 1RM close grip bench press
C. run 3k for time
D.cuban rotations @ 4020 X 6-8 X 2; rest as needed
*compare to 11.13.14

05.13.15

Fitness
2 sets @ 85%
row 500 meters
100 meter sandbag carry
20 push-ups on P.lettes
10 hollow rocks
10 russian swings @ 55/35
run 200 meters
bear crawl 1 lap
10 pull-ups
rest 4:00 b/t sets

Performance
A.12:00 @ 85%
row 400 meters (once)
+
for time remaining
10 sandbag GTS @ 60/45
15 wall ball shots
run 200 meters
B1.L-sit on P.lettes X 10 seconds X 3; rest 20 seconds
B2.hollow rocks X 12 X 3; rest 20 seconds
B3.low gait PVC pass throughs X 6 X 3; rest 20 seconds

05.12.15

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
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 11.11.14

Performance
A. Work to a 1 RM back squat @ 30X0
B. work to a 1RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
E.floor German hang X 20 seconds X 2; rest as needed
*compare to 11.11.14

05.11.15

Fitness
A. back squat @ 20X0 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
C.3-D plank X 20 seconds ea X 2; rest as needed (hollow, side, side)
**compare to 11.10.14

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
*compare to 11.10.14

05.08.15

Fitness
A1.split squat @ 30X0 X 10 ea X 3; rest 20 seconds
A2.single arm KB/DB OH press @ X120 X 8 ea X 3; rest 75 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 20 seconds
B2.table-to-plow X 6 X 3; rest 75 seconds

Performance

A1.deadlift @ X1drop X 5-7 X 3; rest 30 seconds

A2.L-sit X 10-12 seconds X 3; rest 30 seconds

A3.pronated ring rows @ X020 X 6-8 X 3; rest 75 seconds

B1.DB external rotations @ 3020 X 8 X 2; rest 20 seconds

B2.floor German hang X 20 seconds X 2; rest 20 seconds

B3.hamstring good mornings X 6 ea X 2 w/30 second hold @ final rep; rest as needed--use 35-45#

05.07.15

Fitness
2 sets @ 85%
10 goblet squats @ 55/25
15 no jump burpees
row 400 meters
100 meter sandbag carry @ 60/45
12 hindu push-ups
12 ring rows
run 400 meters
rest 4:00 b/t sets--change order second set
B1.floor german hang X 20 seconds X 2; rest as needed
B2.cuban rotations @ 4020 X 8-10 X 2; rest as needed

Performance
A.hang muscle snatch X 2 X 4 (light and fast); rest 45 seconds
B.hang pull + hang clean X 1 X 4 (light and fast); rest 45 seconds
C.row 500 meters @ 90% X 2; rest row time
D.run 400 meters @ 90% X 2; rest run time
E.accumulate 75 seconds in hollow plank

05.06.15

Fitness
A.AMRAP in 12:00
row 50 cals
50 push-ups
50 jumping lunges (alt)
B.pigeon PNF X 45 seconds ea; rest as needed
C.pec PNF X 30 seconds ea;  rest as needed
D.straddle PNF X 90 seconds
E.loaded dorsi stretch X 45 seconds each

Performance

A.For time

21-15-9 reps of--

OHP @ 95/55

burpees over the bar

then…

30/20 strict pull-ups

B1.hamstring good mornings X 6 ea X 2 w/ 30 second hold on final rep; rest 20 seconds

B2.pec PNF X 20 seconds each X 2; rest 20 seconds

*Pull-ups begin after all reps of OHP and burpees are completed.

**Barbells are taken from floor (no racks).

***Strict press.

05.05.15

Fitness
A1.deadlift @ TNG X 10 X 3; rest 20 seconds
A2.P.lette push-ups w/ feet on 20 in box X AMRAP-1 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.for 12:00 @ easy aerobic
run or row 400 meters
6-10 ring pull-ups
cross step into squat X 8 alt

Performance
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds
A2.hanging leg circles X 6-8 (alt) X 3; rest 30 seconds
A3.supinated ring push-ups @ 31X1
X AMRAP-1 X 3; rest 75 seconds
B1.straddle PNF X 60 seconds x 2; rest 15 seconds
B2.cuban rotations @ 4020 X 10 X 2; rest 15 seconds
B3.wall bridge rotations X 6 (alt) X 2; rest 15 seconds
B4.floor german hang X 20 seconds x 2; rest 15 seconds

05.04.15

Fitness
A.F roll + 180 degree vertical jump X 12-14 reps; rest as needed
B.row 800 meters @ 85%; rest 60 seconds
C.accumulate 60 seconds in ring FLR; rest; 60 seconds
D. run 800 meters @ 85%; rest 60 seconds
E.accumulate 60 seconds in hollow plank; rest 60 seconds
F.row 600 meters @ 85%; rest 30 seconds
G.straddle PNF X 90 seconds
H.DB ext rotation @ 3020 X 8-10 ea X 2; rest as needed

Performance
A.10:00 @ 85%
run 200 meters
10/6 strict TTB
10 P.Lette pass throughs
10 Goblet squats @ 55/35
rest 4:00
8:00 @ 85%
row 500/400 (only once)
+
for time remaining
100 meter waiter’s carry @ 35/15 (switch ½ way)
20 lunge steps
20 double unders
1 rope climb
B.loaded dorsi stretch X 45 seconds each
C.bad stretch X 60 seconds each

05.01.15

Fitness
A1.snatch grip deadlift @ X120 X 5-6 X 5; rest 30 seconds
A2.ring FLR (supinated) X 20 seconds X 5; rest 15 seconds
A3.plow X 15 seconds X 5; rest 60 seconds
B1.weighted pull-ups X 5-6 X 3; rest 20 seconds
B2.duck walk 1 length X 3; rest 15 seconds
B3.run @ Z1 for 60 seconds X 3; rest 20 seconds

Performance
A1.1 & ½ back squat @ 30X0 X 6-8 X 3; rest 30 seconds
A2.archer ring pull-ups X 6-8 (alt) X 3; rest 15 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 60 seconds
B1.cast wall walks X 3-5 X 3; rest 20 seconds
B2.plow X 20 seconds X 3; rest 60 seconds
C.single arm DB rotations @ 3020 X 5-6 ea X 2: rest as needed

04.30.15

Fitness
A.backward roll X 14-20 reps; rest as needed
B1.row 600 meters @ 85% X 2; rest 20 seconds
B2.alternating cossack squat w/2 sec pause @ bottom X 10 X 2; rest 90 seconds
C1.run 600 meters X 2; rest 20 seconds
C2.bad stretch X 30 seconds ea X 2; rest 60 seconds

Performance
A.2 sets
12:00 @ 85%
run 400 M/row 500 M (alt)
1 Turkish get-up ea side (KB--mod)
10 sandbag squats (R shoulder)
10 sandbag squats (L shoulder)
2 rope climbs
20 burpee step-ups @ 24/20
10/6 strict pull-ups
100 meter suitcase carry @ 55/35 (switch @ 50m)
10 alt sideways apes
rest 6:00 b/t sets
B.hamstring good mornings X 5 ea X 2 w/30 second hold @ final rep; rest as needed--use 35#-45#

04.29.15

Fitness
A1.back squat @ 32X1 X 4-6 X 5; rest 30 seconds
A2.pike push-ups X 5-6 X 5; rest 30 seconds
A3.pronated ring rows @ X020 X 5-7 X 5; rest 20 seconds
A4.pigeon pnf X 15 seconds ea X 5; rest 15 seconds
A5. bridge rotations X 4-6 alt X 5; rest 45 seconds

Performance
A1.EROM deadlift @ TNG X 6-8 X 3; rest 15 seconds
A2.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.HSPU (belly-to-wall) X 4-6 X 3; rest 30 seconds
B2.front lever pulls X 5-6 X 3; rest 90 seconds
C.floor German hangs X 30 seconds X 2; rest as needed

04.28.15

Fitness
A.20:00 @ 85%
row 800 meters
20 step-ups @ 24/20
10 strict pull-ups
10 sandbag GTS @ 60-45
10 ring rows
run 600 meters
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A.snatch w/pause @ hip X 2 X 6 light and fast; rest 60 seconds
B.run 1,000 meters @ 85%; rest 3:00 b/t ‘b’ and ‘c’
C.hang muscle-clean X 2 X 6--light and fast; rest 60 seconds
D.row 1,000 meters +run 1,000 meters @ 85%
E.loaded dorsi stretch X 45 seconds each

04.27.15

Fitness
A.row as many calories as possible in 2:00
rest 60 seconds b/t ‘a’ and ‘b’
B. AMRAP in 10:00 increasing 1 rep per round of--
1 DL @ 155/95
1 over the bar burpee
1 strict knees-to-elbows
2 DLs @ 155/95
2 over the bar burpees
2 strict KTEs
3 DLs
etc.
*Score is combination of cals and reps.

Performance

A.for time

20 CGBP @ BW/.75BW

20 weighted pull-ups @ 35/15

20 alternating pistols

row 600 meters

400 meter sandbag carry @ 60/45

B1.pec PNF X 20 seconds X 2; rest as needed

B2.cuban rotations @ 4020 X 5-6 X 2; rest as needed

*Student determines order of completion.

**Partitioning not allowed.

04.24.15

Fitness
15:00 @ 85% X 2
row 500 M
20 push-ups
20 lunge steps
10 russian swings @ 55/35
run 400 meters
100 meter waiter’s carry @ mod weight (switch @ 50 m)
10 ring rows
10 sec L-sit
rest 5:00 b/t sets

Performance
A1.max vertical jump X 2 X 5; rest 10 seconds
A2.hang snatch @ 50-60% X 2 X 5; rest 60 seconds
B.clean + 2 jerks @ ~ 50-60% X 5; rest 60 seconds
C.@ 80%
row 800 meters
accumulate 45 seconds in hollow plank
run 800 meters
accumulate 30 seconds in ring superman
row 800 meters

04.23.15

Fitness
A.21-15-9 for time
strict pull-ups
bar dips (strict)
*200 meter sandbag carry after 21st, 15th and 9th dip.
@ 60/45
B.single arm DB ext rotation @ 3020 X 6-8 X 2; rest as needed

Performance
A.for time
5 legless rope climbs
50 box step-ups @ 24/20
50 ring push-ups
row 50 cals
50 sandbag GTS @ 60/45
B1.floor German hang X 20 seconds X 2; rest as needed
B2.DB external rotation @ 3020 X 8-10 X 2; rest as needed

04.22.15

Fitness
A1.deadlift @ X120 X 6-8 X 4; rest 15 seconds
A2.bad stretch X 20 seconds ea X 4; rest 75 seconds
B1.CGBP @ 20X0 X 10 X 3; rest 30 seconds
B2.strict TTB X 6-10 X 3; rest 60 seconds
C.for 10:00 @ Z1
1 length F.Ape
10 alt side ways apes
1 length duck walk
run or row 400 meters

Performance
A1.front squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups (choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds each X 3; rest 60 seconds
B1.ring archer push-ups X 6-10 (alt) X 3; rest 15 seconds
B2.bridge rotations (wall or floor) X 6 alt X 3; rest 75 seconds

04.21.15

Fitness
A.14-20 reps of F. shoulder roll; rest as needed
B.max vert jump X 3 TNG X 3; rest as needed
C.run 800 meters @ 85%; rest run time
D. row 800 meters @ 85%; rest run time
E.run 800 meters @ 85%
F.loaded dorsi stretch X 45 seconds ea
G.single leg seiza X 45 seconds ea
H.straddle PNF X 2:00
I.single leg hamstring PNF X 60 seconds ea

Performance
A.2 sets
10:00 @ 85%
run 400/row 500
100 meter sandbag carry @ 60/45
20 no jump burpees
10 strict TTB
6 low gait PVC pass throughs
60 running man jump rope reps
rest 5:00 b/t sets
*Alternate row and run.
B.row 600M/500m @ 85%
*rest 5:00 b/t ‘a’ and ‘b’
C.loaded dorsi stretch X 45 second ea

04.20.15

Fitness
A1.front squat @ 32X0 X 6-8 X 4; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 60 seconds
B1.DB/KB OH press @ X120 X 6-8 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 15 seconds
B3.thoracic bridge rotations X 6 (alt) X 3; rest 45 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A1.deadlift @ TNG X 4-5 X 3; rest 15 seconds
A2.bad stretch X 20 seconds ea X 3; rest 75 seconds
B1. L-sit (p-lettes) X 10-12 seconds X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds
B3.pec PNF X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed

04.17.15

Fitness
A.12-14 reps of forward roll to max vertical jump; rest as needed b/t reps
B.run 1,600 meters @ 85%; rest 6:00
*accumulate 75 seconds in ring FLR during rest.
C.row 1,200 meters @ 85-90%
D1.straddle PNF X 40 seconds X 2; rest 20 seconds
D2.loaded dorsi stretch X 30 seconds ea X 2; rest 20 seconds
D3.hamstring PNF X 30 seconds ea X 2; rest 20 seconds

Performance
2 sets @ 85%
row 1,000 meters
10 wall walks
20 sandbag step-ups @ 20in box
100 meter farmer’s carry @ 55/35
10 hollow rocks
1 rope climb
run 400 meters
rest 6:00 b/t sets and change order second set

04.16.15

Fitness
A1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
A2.HSPU or pike push-ups X 6-8 X 3; rest 90 seconds
B1.single arm DB/KB row @ X020 X 8-10 each side X 3; rest 15 seconds
B2.wall bridge rotations X 6 alt X 3; rest 60 seconds
C.accumulate 60 seconds in plow

Performance
A1.snatch grip deadlift @ TNG X 5-7 X 3; rest 15 seconds
A2.pigeon PNF X 20 seconds ea X 3; rest 75 seconds
B1.split or push jerk X 3 X 4; rest 45 seconds
B2.tuck front lever X 8-10 seconds X 3; rest 15 seconds
B3.floor German hang X 20 seconds; rest 60 seconds

speed focus on jerk--nothing over 60%

04.15.15

Fitness
A.10:00 @ 85%
10 burpees (no jump)
14 box step-ups @ 24/20
28 running man jump rope reps
run 200 meters
rest 5:00
10:00 @ 85%
10 ground -to-shoulders w/sandbag
7/5 strict pull-ups
10 hindu push-ups
row 300/200 meters
B. cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A.3 position clean (drop all) X 4; rest 75 seconds--speed
B.hang muscle snatch X 2 X 5; rest 75 seconds
C. run 1.5 mile time trial--record time
D.accumulate 90 seconds in ring FLR

04.14.15

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 russian swings @ 55/35
B1.floor German hang X 20 seconds X 2; rest 15 seconds
B2.pec PNF X 20 seconds each X 2; rest 15 seconds

Performance
A.AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
strict pull-ups
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
pistols (alternating)
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
ring dips (strict)
*Clock does not stop.
**Score is total reps (points) at the end.  Each get-up is worth 2 points.
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

04.13.15

Fitness
A1.snatch grip deadlift @ X120 X 8-10 X 3; rest 30 seconds
A2.ring push-ups (supinate @ top) @ 31X1 X 8-10 X 3; rest 75 seconds
B.supinated pull-ups @ X131 X AMRAP-1 X 3; rest 90 seconds
C.for 12:00 @ Z1
100 meter farmer’s carry (moderate)
1 lap bear crawl
row or run 400 meters

Performance
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.CGBP @ 20X0 X 8-10 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 75 seconds
B1.swan retractions @ 1111 X 6-8 X 3; rest 15 seconds
B2.pec PNF X 20 seconds each X 3; rest 60 seconds

04.10.15

Fitness
A.OHSQ @ 3311 X 5-6 X 3; rest 90 seconds
B. for time
row 700 meters
25 bar dips
40 loaded box step-ups @ 24/20 & 35/15# KB (only one in rack)
15 knees-to-elbows
row 200 meters

Performance
A.15-12-9 reps of
curtis ps @ 95/55
L pull-ups
B1.barbell protraction X 30 seconds X 2; rest as needed
B2.wall bridge rotations X 6 alt X 2; rest as needed

04.09.15

Fitness
A.romanian deadlift @ X131 X 8-10 X 3; rest 45 seconds
A2.archer push-ups (on floor) X 5-8 each side X 3; rest 45 seconds
A3.pull-ups X 8-10 X 3; rest 90 seconds
B.run and/or row for 10 minutes @ easy aerobic pace
*Accumulate 60 seconds of hollow plank during aerobic piece.

Performance
A1. Back squat @ 32X1 X 6-8 X 3; rest 30 seconds
A2.strict CTB pull-ups ( you choose grip) X AMRAP-1 X 3; rest 10 seconds
A3.pigeon PNF X 20 seconds ea X 3; rest 20 seconds
A4. archer ring push-ups X 8-10 alt X 3; rest 60 seconds
B.run/row @ easy aerobic for 10:00
*Perform 2 sets of 5 cuban rotations @ 4020 during ‘b.’

04.08.15

Fitness
A.20 reps of forward roll; rest as needed b/t reps
B.@ 85-90%
row 1,200 meters; rest 30 seconds
C.single leg seiza X 20 seconds each; rest 3:00
D.run 1,000 meters @ 85-90%; rest 30 seconds
E.loaded dorsi stretch X 45 seconds each; rest 30 seconds
F.hamstring pnf X 60 seconds each

Performance
A.12:00 @ 85%
row 600/500 meters
10 sand bag turkish get ups (5 ea)
10 parallette pass throughs
rest 5:00
12:00 @ 85%
run 400 meters
10/6 strict TTB
3 wall walks
B.straddle PNF X 2:30 (accumulated)

04.07.15

Fitness
A1. front squat @ 32X0 X 6-8 X 3; rest 45 seconds
A2.DB or KB overhead press @ X110 X 8-10 X 3; rest 90 seconds
B1.ring rows @ X020 X 8-10 X 3; rest 15 seconds
B2.lunge with rotation X 15 seconds each X 3; rest 60 seconds

Performance

A1.deadlift @ TNG X 6-8 X 3; rest 15 seconds

A2. bad stretch X 20 seconds each X 3; rest 75 seconds

B1.OA KB/DB press @ X110 X 8-10 ea X 3; rest 30 seconds

B2.pronated ring rows @ X020 X 8-10 X 3; rest 10 seconds

B3.pec PNF X 20 seconds ea X 3; rest 60 seconds

04.06.15

Fitness
A.8:00 @ 85%
row 500 meters
50 single jump rope reps
10 hindu push-ups
100 meter waiter’s carry (moderate-50 m ea side)
rest 4:00
8:00 @ 85%
run 200 meters
active hang 30 seconds
100 meter sandbag carry
14 walking lunge steps
B.single arm DB ext rotation X 6 ea X 2; rest as needed

Performance
A. hang snatch X 2 X 5--speed focus; rest 75 seconds
B.hang muscle clean X 2 X 5--speed focus; rest 75 seconds
C.run 1,000 meters X 2; rest 3:00
D.supine leg rotations X 10 (alt) X 3; rest 60 seconds

Happy Easter!

TPG is closed Friday, April 3 through Sunday, April 5.

Happy Easter!

04.02.15

Fitness
A.broad jump X 1 X 5; rest as needed
B1.split squat @ 30X0 X 8-10 ea X 3; rest 15 seconds
B2.HSPU (belly-to-wall) X 6-8 X 3; rest 15 seconds
B3. single arm DB/KB row @ X020 X 8-10 ea X 3; rest 75 seconds
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
2 sets @ 85%
row 600/500
20 wall ball shots @ 20/14
100 meter sandbag carry
15 ring rows
30 box step-ups @ 24/20
1 turkish get-up each side (mod)
run 400 meters
rest 5:00 b/t sets

04.01.15

Fitness
AMRAP in 20:00
row 500 meters
20 release push-ups
20 box step-ups @ 24/20
20 russian swings @ 55/35
10 pull-ups
run 400 meters

Performance
A.belly-to-wall HS hold X 20 seconds X 3; rest as needed
B1.deadlift @ TNG X 10 X 3; rest 60 seconds
B2.supinated weighted pull-ups X 8-10 X 3; rest 20 seconds
B3.lunge with rotation X 15 seconds each X 3; rest 75 seconds
C.bar protraction X 30 seconds X 2; rest as needed

03.31.15

Fitness
A. on a running clock every 2:00 X 6--run 200 meters
B1.standing straddle PNF X 30 seconds X 2; rest 15 seconds
B2.bar protraction X 30 seconds X 2; rest 15 seconds
B3.loaded dorsi stretch X 30 seconds X 2; rest 15 seconds
B4.hollow rocks X 15 X 2; rest 60 seconds

Performance
for time
row 60 cals
50 double unders
40 push-ups
30 TTB
20 alt pistols
10 hang clean and jerks @ 60% c&j max
run 200 meters

*Any accepted form of c&J ok--must start @ hang.

03.30.15

Fitness
A1.deadlift @ TNG X 8 X 3; rest 15 seconds
A2.close grip push-ups X AMRAP-1 X 3; rest 15 seconds
A3.supinated pull-ups X 8-10 X 3; rest 75 seconds
B1.cossacks X 8 (alt) X 3; rest 15 seconds
B2.thoracic bridge rotation X 8 (alt) X 3; rest 45 seconds

Performance
A1.front squat @ 20X0 X 10-12 X 3; rest 30 seconds
A2.ring dip w/supination @ 20X0 X 8-10 X 3; rest 15 seconds
A3.pec PNF X 20 seconds each X 3; rest 60 seconds
B.@ 85%
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters

03.27.15

Fitness
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Performance
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

03.26.15

Fitness
A.snatch grip deadlift @ X120 X 3-5 X 3; rest 2:00
B1.ring push-ups (supinate @ top) @ 21X1 X 8-10 X 3; rest 30 seconds
B2.ring pull-ups @ X130 X 5-6 X 3; rest 90 seconds
C1.prone pvc pass throughs X 10 X 2; rest as needed
C2.dumbbell external rotation @ 3010 X 5-6 X 2; rest as needed

Performance

A.box/tactical breathing 3-4:00

B.for 15-20:00 @ Z1

passive hang X 30 seconds

1 lap forward ape

active hang 30 seconds

row 1,000 meters

1 lap crab crawl

Ido squat 2.0

10 hindu push-ups

C.loaded dorsi stretch X 45 seconds each; rest as needed

D.bar protraction X 45 seconds; rest as needed

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

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

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!