07.10.15

Fitness
A.5 sets EMOM
1=heavy/moderate Russian swing X 10
2=3-5 ring dips
3=4-6 pistol eccentrics (alt)
C.ring superman X 5-6 seconds X 5; rest as needed

Performance

A.clean and jerk @ ~ 75-80% X 2 X 3; rest 2-3:00

B.for time

row 500/400

10 power clean and jerks @ 55%

30/20 ring push-ups

15 strict TTB

20 alternating pistols

10 power clean and jerks @ 55%

row 500/400

07.09.15

Fitness
A.3 rounds for time
row 200 meters
10 goblet squats @ 55/35
run 200 meters
10/6 pull-ups
B.accumulate 2:00 in straddle PNF
C.hamstring PNF X 60 seconds each

Performance

A.handstand opener X 15-20 seconds X 3; rest as needed

B.1-3 strict or minimal kip MUs X 4; rest 90 seconds

C.barbell bent over row @ X020 X 3-5 X 3; rest 90 seconds

D.run 30 seconds X 6; rest 30 seconds

07.08.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 45 seconds
A2.OA push-up X 3-5 ea X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 90 seconds
B.AMRAP P.Lette push-ups X 60 seconds X 3; rest 60 seconds
C.accumulate 90 seconds in hollow plank

Performance
A.snatch @ ~ 60% X 1 X 14; rest as needed
B.5:00 @ 90%
run 200 meters
10 thrusters @ 75/45
rest 2:00
3:00 @ 90%
5 box jumps @ 24/20
5 pull-ups
10 push-ups
rest 2:00
3:00 @ 90%
row (meters)
C1.cuban rotations @ 3020 X 5 X 2; rest as needed
C2. floor German hang X 30 seconds X 2; rest as needed

07.07.15

Fitness
A.3:00 @ 85% X 2
5 pull-ups
10 russian swings @ 55/35
10 box step-ups @ 24/20
rest 2:00 b/t sets
B.@ 85% X 2
12 burpees
row 500/400
rest 2:00 b/t sets
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance

A.3 sets @ 98%

20 wall ball shots @ 20/14

20 russian swings @ 55/35

20 burpees

rest 6-8 minutes b/t sets

B.row and/or run @ Z1 for 10:00

C.accumulate 90 seconds in hollow plank

07.06.15

Fitness
A.front squat @ 20X0 X 5-3-2; rest 2:00
B1.archer ring rows X 6-8 (alt) X 3; rest 15 seconds
B2.handstand opener on box X 15-20 seconds X 3; rest 60 seconds
C.3 sets @ 95%
20 squat jumps
row 250/200
rest 4-5:00 b/t sets

Performance
A.clean @ ~ 80-85% X 1 X 5; rest as needed
B.clean @ ~ 60% X 1 X 5; rest as needed
C1.back squat @ 20X0 X 2-3 X 3; rest 30 seconds
C2.pull-ups X 6.5.4.3 X 3; rest 2:00
D.hamstring good morning w/~ 35# X 5 ea w/ 60 second hold on final rep
E.DB external rotation @ 3020 X 5-6 each
F. floor German hang X 30 seconds

Happy 4th of July!

TPG will be closed Friday, July 3 through Sunday, July 5 in honor of Independence Day.

07.02.15

Fitness
A.AMRAP in 20:00
run 400 meters
15/10 P.lette push-ups
10 pull-ups
5 sandbag get-ups ea side
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds
*feet elevated on 20 in box for push-ups

Performance
A.work up to 85-90% snatch X 1 X 2; rest as needed
B.for time
Row 1,200 meters
20 sandbag get-ups @ 60/45
30 box jumps @ 24/20
Run 1,000 meters
20/14 ring dips
20/14 strict pull-ups
200 meter sandbag carry @ 60/45

07.01.15

Fitness
A1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.prone PVC pass throughs X 5 (slowly) X 3; rest 90 seconds
B.3 sets @ 95%
14-12-10 reps
russian swings @ 55/35
jumping lunges (alt)
rest
rest 3-4:00 b/t ea set

Performance
A.clean and jerk @ 60% X 1 X 10; rest as needed
B.4:00@ 85%
5 pull-ups
10 wall ball shots @ 20/14
15 double unders
rest 2:00
4:00 @ 85%
6 STOH @ 75/45
12 box step-ups @ 24/20
Run 100 meters
rest 2:00
For completion @ 85%
Row 500 meters
Run 400 meters

Happy 4th of July!

TPG will be closed Friday, July 3 through Sunday, July 5 in honor of Independence Day.

06.30.15

Fitness
A.4:00 @ 85%
4 burpees (no jump)
6 ring rows
8 hollow rocks
rest 2:00
4:00 @ 85%
row for meters
rest 2:00
4:00 @ 85%
10 wall ball shots
100 meter sandbag carry
rest 2:00
run 800 meters @ 85%
B1.Cuban  rotations @ 4020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds

Performance
A.handstand opener X 20 seconds X 2; rest as needed
B.work to a heavy 3 rep CGBP @ 20X0 in 6 sets
C.3 sets @  98%
2:00
5 russian swings @ 55/35
6 jumping  lunges
7 burpees
Rest 6:00 b/t sets

06.29.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.OA DB/KB overhead press @ X020 X 3-5 ea X 4; rest 15 seconds
A3.table-to-plow X 3 X 4 w/pauses @ top and bottom; rest 90 seconds
B.AMRAP P.lette push-ups in 3:00-do not go to failure in any 1 set

Performance
A.hang snatch @ ~ 80% X 1 X 5; rest       as needed
B.snatch @ 60% X 1 X 5; rest as needed
C1.front squat @ 20X0 X 3-5 X 3; rest 30 seconds
C2.pull-ups X 6.5.4 X 3; rest 2:00
D.accumulate 2 minutes in straddle (PNF as desired)
D1.cuban rotations @ 4020 X 4-5 x 2; rest 20 seconds
D2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.26.15

Fitness
4 rounds for time
row/run 400 meters
20 box step-ups @ 24/20
15 burpees
10 pull-ups
*row twice and run twice--student chooses order

Performance

4 rounds for time

row/run 400 meters

20 box step-ups @ 24/20

15 burpees

10 pull-ups

*row twice and run twice--student chooses order

06.25.15

Fitness
A1. snatch grip DL @ TNG X 8-10 X 3; rest 30 seconds
A2.pike push-ups X 6-10 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest; 90 seconds
B1.ring superman X 10 seconds X 2; rest 30 seconds
B2.side plank X 20 seconds ea X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B1.OA DB/KB press @ X020 X 8-10 ea X 3; rest 30 seconds
B2.pronated ring row @ X020 X 8-10 X 3; rest 10 seconds
B3.bad stretch X 15 seconds ea  X 3; rest 60 seconds
C.row/run/crawl@ @ Z1 for 10-15:00

06.24.15

Fitness
A.for 10:00 @ 85%
run 400 meters
15 wall ball shots @ 20/14
10 P.lette push-ups (feet elevated)
rest 5:00
for completion @ 85%
row 800/700 meters
20 hindu push-ups
10 pull-ups
5 sandbag get-ups ea side (60/45)
100 meter suitcase carry @ 55/35
B.DB external rotations @ 3020 X 10 X 2; rest as needed

Performance
A.hang power clean @ 65% X 2 X 4; rest 60 seconds
B.2 sets @ 85%
row 600/500
5 wall walks
20 box jumps @ 24/20 (step down)
20 russian swings @ 55/35
30 alternating lunges
10 strict pull-ups
run 200 meters
rest 3:00 b/t sets
C1.cuban rotations @ 4020 X 10 x 2; rest 20 seconds
C2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.23.15

Fitness
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 30 seconds
A3.straddle PNF X 30 seconds X 3; rest 90 seconds
B.35 hollow rocks
C.accumulate 90 seconds in ring FLR
D.accumulate 45 seconds in side plank (ea side)

Performance
A1.CGBP @ 20X0 X 8-10 X 3; rest 0 seconds
A2.elevated P.lette push-ups X 10-15 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.3 sets @ 90%
15 wall ball shots
run 200 meters @ 90%
walk back for recovery

06.22.15

Fitness
A1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
A2.DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
A3.russian swings X 15 (mod) X 3; rest 30 seconds
A4.run 400 meters @ 80% X 3; rest 2:00
B1.Cuban  rotations @ 4020 X 10 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance

A.snatch @ 70% X 1 X 4; rest as needed

B.snatch @ 60% X 1 X 4; rest as needed

C1.split squat @ 30X0 X 8-10 X 3; rest 30 seconds

C2.8-10 pull-ups (unbroken) X 3; rest 15 seconds

C3.pigeon X 15 seconds ea X 3; rest 75 seconds

D.floor German Hang X 20 seconds X 2; rest as needed

06.19.15

Fitness
A.for time
20 burpees
row 250/200 meters
rest 4-6:00
B.for time
10 front squats @ 60%
run 200 meters
rest 4-6:00
C.for time
20 burpees
row 250/200
D1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
D2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.In 8:00, work up to a heavy single split jerk.  Start @ 50%.
B.for time
200 meter sandbag carry @ 60/45
18 OA push-ups (alt)
15 front squats @ 75% (from rack)
12 strict CTB pull-ups
9 ring dips (supinate @ top)
200 meter sandbag carry @ 60/45
C.cuban rotations @ 4020 X 5 X 2; rest as needed

06.18.15

Fitness
A1.CGBP @ 20X0 X 4-6 X 3; rest 30 seconds
A2.pronated ring rows @ X020 X 6-8 X 3; rest 15 seconds
A3.hamstring PNF X 15 seconds ea X 3; rest 60 seconds
B.@ Z1 for 10:00
row 300 meters
100 meter sandbag carry
20 seconds hollow plank

Performance
A.5 sets w/a running clock every 2:00
1=3-5 HSPUs (strict)
2=5 ea side OA DB/KB row
3=run 200 meters
B.accumulate 90 seconds in hollow plank

06.17.15

Fitness
A. 4 rounds for time
run 400 meters
10 goblet squats @ 55/35
5 strict toes-to-bar
B.loaded dorsi flexion X 60 seconds ea
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance

A.halting snatch w/2 second pause @ high hang @ 40-50% X 2 X 6; rest 45-60 seconds

B.AMRAP in 12:00

6 pull-ups

12 box step-ups @ 24/20

18 wall ball shots

36 double unders

C1.DB external rotation @ 3020 X 5-6 ea X 2; rest 20 seconds

C2.floor German Hang X 20 seconds X 2; rest 20 seconds

06.16.15

Fitness
A.15-12-9 reps for time
deadlift @ 60% (drop all)
bar dips
B1.15 hollow rocks X 2; rest 30 seconds
B2.L-sit X 10 seconds X 2; rest 60 seconds

Performance
A1.CGBP @ 20X0 X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.3 sets @ 99%
12 russian swings @ 55/35
9 burpees
row 150/125
rest 5:00 b/t sets

06.15.15

Fitness
A.5:00 @ 85%
5 pull-ups
10 push-ups
15 squats
rest 2:00
5:00 @ 85%
10 russian swings @ 55/35
run 200 meters
rest 2:00
5:00 @ 85%
row 500/400 meters
jump rope w/time remaining
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.clean and jerk @ 80-85% X 1 X 8; rest as needed b/t singles to ensure excellent technique
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.12-15 pull-ups (unbroken) X 3; rest 90 seconds
C.accumulate 90 seconds in straddle PNF
D.accumulate 60 seconds in hamstring PNF
E.floor German Hang X 20 seconds X 2; rest as needed

06.12.15

Fitness
A1.snatch grip deadlift @ TNG X 4-5 X 3; rest 30 seconds
A2. archer ring push-ups X 4-6 (alt) X 3; rest 15 seconds
A3.table-to-plow X 4 X 3; rest 75 seconds
B.AMRAP P.lette push-ups w/feet on 20 in box in 2:00
C.accumulate 70 seconds in side plank (ea side)
D.cuban rotations @ 4020 X 10; rest 20 seconds
E.floor German Hang X 30 seconds

Performance
A.Build to a heavy hang snatch in 10:00--start @ 40% 1RM
B.2 rounds for time
4 rope climbs
20/15 bar dips
20 pistols (alt)
10 DLs @ 60%
5 wall walks
C.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

06.11.15

Fitness
A.6:00 @ 85%
5 russian swings @ 55/25
5 burpees (no jump)
25 single jump rope reps
rest 3:00
6:00 @ 85%
4 pull-ups
8 hollow rocks
12 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
200 meter sandbag carry @ 60/45
row for meters w/ time remaining

Performance
A1.strict HSPU X 3-5 X 4; rest 30 seconds
A2.archer ring rows @ X020 X 4-6 alt X 4; rest 15 seconds
A3.plow X 20 seconds X 4; rest 60 seconds
B.run 600 meters @ 85%; rest 3:00
row 600 meters @ 85%; rest 3:00
run 600 meters @ 85%
C.accumulate 40 seconds on each side in ring side plank

06.10.15

Fitness
A1.front squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.Pec  PNF X 15 seconds ea X 3; rest 75 seconds
B.4 sets @ 95%
10 jump squats
run 100 meters
rest/walk back to start (run to stop sign)
C.DB external rotation @ 3020 X 6-8 X 2; rest 30 seconds

Performance
A. 10 sets EMOM
odd=2 hang clean and jerks @ 55-60%-drop both
even=5 single leg glute bridges ea side
B.6:00 @ 85%
5 pull-ups
6 box jumps @ 24/20 (step down)
7 deck squats
8 push-ups
rest 3:00
6:00 @ 85%
run 100 meters
10 russian swings @ 55/35
25 double unders
C.cuban rotations @ 4020 X 5-6 X 2; rest as needed

06.09.15

Fitness
A.5 sets every 2 minutes w/ a running clock
1=5 DB/KB overhead presses @ X020
2=weighted pull-ups X 4-5
3=run 200 m/row 200 meters (alt)@ 85%
C1.ring FLR X 20 seconds X 2; rest 30 seconds
C2.hollow plank X 20 seconds X 2; rest 30 seconds

Performance
A1.CGBP @ 20X0 X 4-5 X 3; rest 15 seconds
A2.pigeon X 20 seconds ea X 3; rest 75 seconds
B.row 60 seconds @ 99% X 4; rest 4:00

06.08.15

Fitness
A.for time
row 500 meters
+
3 rounds
12 wall ball shots @ 20/14
8 pull-ups
+
row 500 meters
B1.cuban rotations @ 4020 X 5-6 X 2; rest 20 seconds
B2.floor German Hang X 20 seconds X 2; rest 20 seconds

Performance
A1.snatch @ 75-80% X 3 X 4 (drop all); rest 15 seconds
A2.bad stretch X 15 seconds ea X 4; rest 75 seconds
B.work to a heavy 5 rep front squat @ 20X0 in 9 minutes or fewer(start @ 40%)
C.3 rounds for time
run 200 meters
15/10 CTB pull-ups
D.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

Cycle 1504 Training Objectives

Fitness

• Gradually build capacity in top end speed and lactic power-endurance.
• Increase aerobic power development through relatively frequent testers w/ low-to-moderate eccentric components to allow for recovery.
• Build structural strength with an emphasis on strength-speed on the hinge and relatively intense work for other basic strength pieces. 
• Continue with intra-training mobility pieces as a time management tool.

Performance

• Intensify aerobic power with shorter, more intense intervals and less volume (mixed modal and cyclic).
• To provide an incremental re-introduction of the kip for those interested in developing the kip as a tool.
• Improve lactate utilization through a progressive lactate endurance program (cyclic and mixed modal).
• Improve Weightlifting technique and subsequent rate of force production through high volume lifting that undulates in intensity throughout the cycle and each week.  There will be a subsequent decrease in hinge work during other training days.
• Allow for further energy system "sharpening" through more frequent testers.
• Continue with intra-training mobility pieces as a time management tool.

06.05.15

Fitness
A.5 rounds for time
10 bent over rows @ 105/65
10 archer push-ups (floor)
B1.side plank X 30 seconds ea X 2; rest 20 seconds
B2.DB external rotation @ 3020 X 8-10 ea X 2; rest 45 seconds

Performance
A1.hang clean and jerk X 3 X 3 @ 75-80%--drop all; rest 15 seconds
A2.hamstring PNF X 20 seconds ea X 3; rest 75 seconds
B.for time
row 60 cals
50 double unders
40 wall ball shots @ 20/14
30 pull-ups
run 400 meters

06.04.15

Fitness
A.for time
row 1,000/800
30 jumping lunges
10 pull-ups
20 jumping lunges
7 pull-ups
10 jumping lunges
5 pull-ups
run 800 meters
B1.hamstring PNF X 60 seconds ea; rest 30 seconds
B2.loaded dorsi stretch X 60 seconds ea

Performance
A1.strict HSPU X 4-6 X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 6-8 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.run 5:00 @ 85%; rest 3:00
C.row 5:00 @ 85%
D. low gait pvc pass throughs X 10 X 2; rest 60 seconds

06.03.15

Fitness
A1.clean pull X 4 X 3 (drop all); rest 30 seconds
A2.pike push-ups X 4-6 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.AMRAP hindu push-ups for 2:00
C.accumulate 75 seconds in hollow plank
C1.cuban rotations @ 4020 X 6-8 X 2; rest 20 seconds
C2.floor German hang X 20 seconds X 2; rest 30 seconds

Performance
A1.hang snatch @ 60-65% X 2 X 5-drop all; rest 0 seconds
A2.lunge w/rotation X 10 seconds ea X 5; rest 45 seconds
B.2 sets @ 85%
run 400 meters
20 wall ball shots @ 20/14
10 hollow rocks
10 pull-ups
20/15 p.lette push-ups
20 box step-ups @ 24/20
row 300 meters
rest 4:00 b/t sets
C.DB ext rotation @ 3020 X 10 ea

06.02.15

Fitness
A.8:00 @ 85%
12 box step-ups @ 24/20
12 push-ups
12 ring rows
run 200 meters
rest 4:00
8:00 @ 85%
10 wall ball shots @ 20/14
5 strict TTB
40 running man jump rope reps
rest 4:00
row 600/500 @ 85%

Performance
A1.CGBP @ 20X0 X 5-6 X 3; rest 15 seconds
A2.plow X 20 seconds X 3; rest 60 seconds
B1.row 45 seconds @ 99% X 2; rest 3:30
B2.AMRAP burpees in 45 seconds @ 99% X 2; rest 3:30

06.01.15

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.weighted ring pull-ups (supinate @ top) X 4-5 X 3; rest 15 seconds
A3.straddle pnf X 20 seconds X 3; rest 75 seconds
B.row 30 seconds @ 99% X 4; rest 2:00
C.DB external rotation @ 3020 X 8-10 ea

Performance
A1.clean and jerk X 3 X 4 @ 75-80%--drop all; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 75 seconds
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.pull-ups X 8-12 X 3; rest 15 seconds
B3.straddle pnf X 20 seconds X 3; rest 75 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

*Pull-ups may be kipping or strict-no extra weight.

05.29.15

Fitness
for time
row 50 cals
40 ring push-ups
30 DLs @ 135/95 (drop all)
20 walking lunge steps w/sandbag (60/45)
10 wall walks

Performance
A.for time
5 rope climbs
20 curtis Ps @ 95/65
20/14 strict pull-ups
10 curtis Ps @ 115/85
10/7 L-pull-ups
200 meter sandbag carry @ 60/45
B.DB external rotation @ 3020 X 6 ea X 2; rest as needed

05.28.15

Fitness
A1.close grip bench press @ 20X0 X 8-10 X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 15 seconds
A3.bad stretch X 20 seconds ea X 3; rest 45 seconds
B.row 300 meters @ 85% X 4; rest 30s seconds

Performance
A1.OHSQ @ 31X1 X 6-8 X 4;  rest 30 seconds
A2.OA DB/KB row @ X020 X 6-8 ea X 4; rest 30 seconds
A3.ring blenders X 4-6 ea direction X 4; rest 90 seconds
B.hamstring good mornings @ 45-55# X 6 ea side with 30 sec hold last rep X 2; rest as needed

05.27.15

Fitness
A.front squat @ 31X1 X 8-10 X 3; rest 30 seconds
A2.strict pull-ups X 5-6 X 3; rest 30 seconds
A3.wall bridge rotations X 6 alt X 3; rest 60 seconds
B1.hollow plank X 30 seconds X 2; rest 20 seconds
B2.DB ext rotations @ 3020 X 10 ea X 2; rest 30 seconds

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

DOTS Reporting

Below are the links to the spreadsheets for the semi-annual testing (DOTS) for the spring, 2015 session.  Please enter your DOTS results at your earliest convenience.

There are only 2 links as we do not have separate spreadsheets for men and women like last time.   A sample entry has already been listed to give an example.

Remember, I do not need your name--just your numbers!  Also, you do not have to list all of your data on the same row.  If do not end up completing all of the DOTS, please just enter what you do complete. Everything helps!

I will keep the spreadsheets open until the first part of June.  Regular diagnostic work represents a critical piece of the programming puzzle.  Thank you so much for your help!

Fitness
https://docs.google.com/spreadsheets/d/1DGv3UntUyua0E9AH22UXGNaXNxbuAnRkVj0RuByyA5A/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1QbGDPHoVcHgMLgPkEJr1iCuIczgZWkuvyazeM4tkWLs/edit?usp=sharing

05.26.15

Fitness
10:00 @ 85%
row 500 meters
20 push-ups
20 walking lunge steps
50 jump rope reps
rest 5:00
10:00 @ 85%
run 400 meters
10 sandbag GTS
10/5 strict pull-ups
20/15 parallette push-ups

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B1.power clean and jerk X 2 X 3 @ 60-65%; rest 30 seconds
B2.weighted bar dips @ 20X0 X 8-10 X 4; rest 15 seconds
B3.pigeon X 20 seconds ea X 4; rest 60 seconds
C.cuban rotations @ 4020 X 10 X 2; rest as needed

05.22.15

Fitness
Individual Option
for time
run 800 meters
30 strict pull-ups
45 burpees
100 squats
carry sand bag 400 meters (60/45)
run 800 meters

Partner Option
for time
run 800 meters
60 strict pull-ups
90 burpees
200 squats
carry sandbag 400 meters
run 800 meters

Performance
Individual Option
for time
run 1 mile
50 strict pull-ups
75 burpees
150 squats
carry sand bag 800 meters(60/45)
run 1 mile

Partner Option
for time
run 1 mile
100 strict pull-ups
150 burpees
300 squats
carry sandbag 800 meters
run 1 mile

Partner Rules
Partners must stay together.
Prior to switching, partners must complete:
- at least 5 and no more than 10 pull-ups
-burpees in at least 5 reps and no more than 10
-squats in at least 10reps and no more than 25
-sandbag=switch as needed, however 1 partner cannot carry more than 600 meters
-only one partner works at a time during cals
-women+women=45# sandbag
-man+man=60#
-man+women=45#

05.21.15

Fitness
A.@70% for 22 minutes
row 600 meters
1 lap bear crawl (slow)
15 hollow rocks
1 lap crab crawl (slow)
10 strict TTB
L-sit 10 seconds
10 alt cossack squats

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C. 3 sets @ Z1
row 500 meters
10 table-to-plows
10 low gait PVC pass throughs
bad stretch 20 seconds ea
6 alt wall bridge rotations

Diagnostic Opportunities to Shine (DOTS) Reporting

Below are the links to the spreadsheets for the semi-annual testing (DOTS) for the spring, 2015 session.  Please enter your DOTS results at your earliest convenience.

There are only 2 links as we do not have separate spreadsheets for men and women like last time.   A sample entry has already been listed to give an example.

Remember, I do not need your name--just your numbers!  Also, you do not have to list all of your data on the same row.  If do not end up completing all of the DOTS, please just enter what you do complete. Everything helps!

I will keep the spreadsheets open until the first part of June.  Regular diagnostic work represents a critical piece of the programming puzzle.  Thank you so much for your help!

Fitness
https://docs.google.com/spreadsheets/d/1DGv3UntUyua0E9AH22UXGNaXNxbuAnRkVj0RuByyA5A/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1QbGDPHoVcHgMLgPkEJr1iCuIczgZWkuvyazeM4tkWLs/edit?usp=sharing

05.20.15

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

Performance
A1.ring supinated FLR X 10-15 seconds X 3; rest 30 seconds
A2.hanging leg rotations X 6-8 alt X 3; rest 10 seconds
A3.split PNF X 30 seconds X 3; rest 45 seconds
B1.run 400 meters @ 85% X 3; rest 15 seconds
B2.2 slow turkish get-ups ea side X 3; rest 60 seconds
C.floor german hang X 30 seconds X 2; rest as needed

05.19.15

Fitness
A1.split squat @ 30X0 X 6-8 ea X 3; rest 30 seconds
A2.archer ring row @ X020 X 6-8 (alt) X 3; rest 10 seconds
A3.split PNF X 30 seconds X 3; rest 60 seconds
B.row 30 seconds @ 90% X 5; rest 30 seconds

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

Memorial Day Schedule and Special Training

TPG will be closed Saturday, May 23 through Monday, May 25 for Memorial Day.  We will re-open Tuesday, May 26 at 7 am.

We will have a special training session in observance of Memorial Day on Friday, May 22.  The 7 am, 8 am and 11 am special sessions will be held at TPG.  The 4, 5 and 6 pm sessions will be held at Highland Rd park near the pull-up bars (weather permitting).  Please bring water.  Lots of water.  

If it is raining, please meet at TPG.

05.18.15

Fitness
A. deadlift X 5-3-1...max; rest as needed for max single of the day
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C1. hollow plank X 30 seconds X 3; rest 15 seconds
D.cuban rotations @ 4020 X 4-6 x 3; rest 30 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
D.single arm DB ext rotations @ 3020 X 10 X 2; rest as needed

05.15.15

Fitness
A. In 8:00 or less,work to a 1RM  overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ X010 @ 85% of part ‘a’ weight.
C.@ Z1
row 800 meters
hollow plank X 30 seconds
10 hindu push-ups
active hang 30 seconds
ring FLR 30 seconds
crab crawl 1 lap
run 800 meters
*compare to 11.14.14

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1. HSPU (strict-belly towards wall) X 3-6 X 3; rest 30 seconds
B2.front lever variation X 8 seconds X 3; rest 15 seconds
B3.straddle PNF X 30 seconds X 3; rest 60 seconds
*compare to 11.14.1

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