11.11.15

Fitness
A.for 20 minutes @ 70%
run or row 400 meters
100 meter suitcase carry @ 55/35
10 hindu push-ups
25 jump rope reps
B.DB external rotation @ 3020 X 5ea X 2; rest as needed

Performance
3 sets @ 85%
row 400 meters
20 box step-ups @ 24/20
AD 60 seconds
100 meter sandbag carry @ 60/45
run 200 meters
rest 3:00 b/t sets

11.10.15

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 051215

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 rep 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 051214

11.09.15

Fitness
A.standing broad jump--best of 3 attempts (inches)
B. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
C. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 051115
C.Z1 of choice for 5-10:00

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/ run/AD @ Z1 for 10:00
*compare to 051114

DOTS!!!

It is once again time for our semiannual testing cycle!  I learned the term 'semiannual' from furniture commercials.  It has served me well ever since.

We call these tests DOTS (Diagnostic Opportunities to Shine) for those who have a bit of test anxiety.  DOTS sound much more cute.

Here are the links to the Google spreadsheets that have been created for you to record your results:

Fitness
https://docs.google.com/spreadsheets/d/17O-2UdzWmvfN_qkP7B_zeq3vCbYq07s6U497qcCqjhQ/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1Pjz90CxWBzFbyJSoWXnsOfa7TweGfgSZvH2EXMYaeN8/edit?usp=sharing

The purpose of regular assessment is twofold.  First, it allows the student to observe and document his/her progress.  Second, assessment helps guide us in developing programs that address the specific needs of our training groups. Without regular assessment, training simply becomes a random hodgepodge of variety for variety's sake.

Through the course of the next 2-3 weeks, we will provide what we consider to be a thorough test of fitness.  Maximum force production, rate of force production, lactic repeatability, aerobic power and aerobic endurance are but a few of the attributes we will evaluate.  While there will be some changes, many of the tests will be the same as the cycle held in May.

As always, it is our aim to design assessments that are both appropriate and revealing.  The ability to accurately assess and prescribe appropriate, focused training is the reason we do not subscribe to a "one size fits all" programming model.

Thank you in advance for participating and enabling us to enhance the education and training we offer!

11.06.15

Fitness
A.work up to a heavy 1 rep deadlift.  Compare to 0928.
B.OH press @ X020 X 3 X 4; rest 90 seconds
C.run 20 seconds fast X 10; walk 60 seconds

Performance
A1.front squat @ 20X0 X 5 X 2; rest 30 seconds
A2.barbell bent over row @ X020 X 5-6 X 3; rest as needed
B.for time
Row 1,000 meters
50 wall ball shots
30 DLs @ 135/95
50 box step-ups @ 24/20
50 double unders
C.cuban rotations @ 4020 X 5 X 2; rest as needed

11.05.15

Fitness
A.for time
row 1,000/900 meters
35 wall ball shots @ 20/14
25 bar dips
15 strict pull-ups
row 250/200 meters
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.snatch X 2 X 4; rest as needed
B.high hang clean and jerk @ 65% or less X 1 X 5; rest as needed
C.front squat @ 20X0 X 1 X 6; rest as needed
D.run 400 meters X 3; rest run time

11.04.15

Fitness
A.5 sets @ 85%
run 200 meters
15 russian swings @ 55/35
12 burpees
rest 2:00 b/t sets
B1.floor German hang X 15 seconds X 2; rest as needed
B2.DB external rotations @ 3020 X 6ea X 2; rest as needed

Performance
A.5 sets @ 60 seconds on/60 seconds off
-row (meters)
-burpees
-5/3 TTB + 10 lunges
-run (meters)
-5 power snatches @ 75/45 + 10 push-ups
B.DB external rotation @ 3020 X 5 ea X 2; rest as needed

11.03.15

Fitness
A.In 10:00, work to a heavy 5 rep front squat.
B1.weighted pull-up X 3 X 5; rest 30 seconds
B2.12-15 hollow rocks X 5; rest 90 seconds
C.Z1 of choice for 5-10:00

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.”Fran”
21-15-9 reps for time of
Thrusters @ 95/65#
Pull-ups
C.Z1 of choice for 5-10:00

11.02.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

*compare tester time to 09.29.15

Performance
A.clean X 2 X 4; rest as needed
B.hang snatch @ 65% or less X 1 X 5; rest as needed
C.run 20 seconds fast X 10; walk 60 seconds

10.30.15

Fitness
A.for time
200 meter sandbag carry
10 pull-ups
40 push-ups
800 meter run
40 Goblet squats @ 55/35
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

Performance
A.for time
200 meter sandbag carry
25 pull-ups
25 P.lette push-ups
800 meter run
25 thrusters @ 95/55
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

10.29.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.CGBP @ 20X0 X 5-6 X 3; rest 90 seconds
C.run 20 seconds fast X 8; walk 60 seconds

Performance
A.clean and jerk X 3 X 3; rest as needed-drop all
B.low hang snatch X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 5-3-2; rest as needed
D.run 20 seconds fast X 8; walk 60 seconds

10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU

10.27.15

Fitness
A1.back squat @ 20X0 X 3 X 4; rest 30 seconds
A2.OA KB/DB row @ X020 X 5 ea X 4; rest 0 seconds
A3.lunge with rotation X 5 ea X 4; rest 60 seconds
B.EMOM for 10 sets
odd=10 second L-sit
even=15 second hollow plank

Performance
A.snatch X 3 X 3; rest as needed-drop all
B.low hang clean X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 10 X 1
D.AMRAP w/60 seconds rest b/t movements
-cals on AB in 2:00
-GTOH @ 95/65 in 2:00
-cals on rower in 2:00
-burpees over the bar in 2:00
*total score is total number of reps/cals.
** GTOH is any accepted clean and jerk variation

10.26.15

Fitness
A.OA KB swing X 60; rest as needed-perform in sets of 10 and alternate every 10 reps.  This will be 30 each side)
B.4 sets @ 85%
row or AD 30 seconds
16 push-ups
14 walking lunge steps
9 ring rows
50 jump rope reps
rest 2:00 b/t sets--shooting for same time each set

Performance
A.4 sets @ 60 seconds on/60 seconds off @ 85-90%
-box jumps or step-ups @ 24/20
- alt 3 pull-ups/5 push-ups
-wall ball shots
-double unders
-row (meters)
B.cuban rotations @ 4020 X 5 X 2; rest as needed

10.23.15

Fitness
A1.romanian DL @ X020 (TNG) X 10 X 3; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
row 600/500
15 hindu push-ups
12 hollow rocks
9 pull-ups
rest 2:00 b/t sets

Performance

A.snatch @ 60-65% X 1 X 5; rest as needed

B.hang clean and jerk @ 60% X 1 X 5; rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 1 mile @ 80%

10.22.15

Fitness
A1.front squat @ 20X0 X 10 X 3; rest 0
A2.pigeon X 15 seconds ea X 3; rest 60 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 30 seconds
B2.P.lette L-sit X 10 seconds X 3; rest 60 seconds

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.3 sets @ 85%
row 400 meters
25 push-ups
35 double unders
15/10 strict pull-ups
200 meter sandbag carry @ 60/45
rest 2:00 b/t sets

10.21.15

Fitness
A.AMRAP in 20:00
run 200 meters
10 wall ball shots @ 20/14
10 strict TTB
10 p.lette push-ups
B.cuban rotations @ 2020 X 8 X 2; rest as needed

Performance
A.”Elizabeth”
21-15-9 reps for time
-power clean @ 135#/95#
-ring dips
B.cuban rotations @ 2020 X 8 X 2; rest as needed

10.20.15

Fitness
A.10 T-Get-ups ea side (alternating); rest as needed
B.run 15 seconds X 8; walk 60 seconds
C.accumulate 60 seconds in hollow plank

Performance

A.In 8 minutes(from an empty bar), work to a heavy 1 rep jerk.

B.snatch pull @ 100% of snatch X 3 X 3 (drop all); rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 15 seconds fast X 8; walk 60 seconds

10.19.15

Fitness
A.15-12-9-6 reps for time

-bar dips
-pull-ups

*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end.  4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed

10.16.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.DB or KB OHP @ X020 X 3 X 4; rest 90 seconds
B.run 15 seconds fast X 12; walk 60 seconds

Performance
A.power clean and jerk X 1 X 5; rest as needed-add weight each set
B.snatch high pull (moderate) X 3 X 3; rest 60 seconds
C.front squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 12; walk 60 seconds

10.15.15

Fitness
A.for time
25 CGBPs @ .75/.5 BW
20 pull-ups
100 jump rope reps
1,000/900 meter row
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.AMRAP in 12:00
50 wall ball shots @ 20/14
50 double unders
3 muscle ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed

*No MU =
3 sets ea round
3 pull-ups
3 dips (ring/bar)

10.14.15

Fitness
A.heavy russian swings X 10-15 X 5; rest 60 seconds
B.4 sets @ 85%
15 wall ball shots @ 20/14
9 burpees
Run 200 meters
Rest 2:00 b/t sets
C.accumulate 60 seconds in ring FLR

Performance
A.snatch X 1 X 5; rest as needed--add weight each set
B.AMRAP in 6:00
GTOH @ 60% of clean and jerk
*Any accepted GTOH (c&j variation) is fine.
C.Z1 of choice for 10:00

10.13.15

Fitness
A1.front squat @ 20X0 X 3 X 4; rest 0
A2.pec pulses X 15 ea X 4; rest 90 seconds
B1.weighted pull-up ladder X 1-2-3 X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 75 seconds

Performance
A.back squat @ 20X0 X 5-3-2; rest as needed
B.6:00 @ 85%
10 box jumps @ 24/20
10 push-ups
5 TTB
Rest 3:00
5:00 @ 85%
15 thrusters @ 75/45
20 cal row
Rest 2:00
3:00 @ 85%
4 power cleans @ 95/65
4 burpees over the bar

10.12.15

Fitness
A.AMRAP in 2:00
Push-ups
Rest 60 seconds
AMRAP in 2:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 2:00
Row (cals)
Rest 60 seconds
AMRAP in 1:00
Push-ups
Rest 60 seconds
AMRAP in 1:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 1:00
Row (cals)
*Score is total reps/cals.
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.4 rounds for time
15 russian swings @ 55/35
12 pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 5 X 2; rest as needed

10.09.15

Fitness
A1.back squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 3 X 3; rest 0
A3.thoracic bridge X 10 seconds ea X 3; rest 90 seconds
B.EMOM for 8 sets
odd=3-5 pike or handstand push-ups
even=5-7 ring rows
C.cuban rotations @ 2020 X 8 X 2; rest as needed
*Add weight to pull-ups to keep within rep range if necessary.

Performance
5:00 @ 85%
6 pull-ups
6 STOH @ 65/35
run 100 meters
rest 3:00
5:00 @ 85%
5 DLs @ 95/65
5 bar dips
10 box jumps @ 24/20
rest 3:00
for completion @ 85%
row 500 meters
12 wall ball shots@ 20/14
50 double unders
12 wall ball shots
30 double unders
12 wall ball shots
20 double unders

10.08.15

Fitness
A.for time
50 cal row
150 jump rope reps
30 walking lunge steps
100 meter sandbag run @ 60/45
25 Hindu push-ups
15 pull-ups
run 400 meters
B.5:00 Z1 of choice

Performance
A.back squat @ 20X0 X 10 X 1 (light and easy)
B.for time
row 500 meters
30  burpees
30 TTB
row 500 meters
C.Z1 of choice for 10:00
D.cuban rotations @ 2020 X 5 X 2; rest as needed

10.07.15

Fitness
A1.deadlift @ X020 X 5 X 3; rest 30 seconds
A2.ring dips X 5-6 X 3; rest 0
A3.rib pull X 5ea X 3; rest 90 seconds
B.run 15 seconds fast X 10; walk 60 seconds
*add weight to dips to stay in rep range if necessary

Performance

A.clean and jerk X 2 X 4(drop all); rest as needed

B.high hang snatch X 3 X 3-light and fast; rest as needed-drop or not

C.back squat @ 20X0 X 1 X 6; add weight each set

D.run 400 meters @ 85% X 3; rest run time

10.06.15

Fitness
A.21-15-9 for time
-goblet squats @ 55/35
-P.lette push-ups
B.Z1 of choice for 10:00
C.D-bell external rotations @ 3020 X 10 ea X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.for time
5 rope climbs
20 OH presses @ 95/65
20 strict pull-ups
15 strict HSPUs
15 CTB pull-ups (kip ok)
*must take barbell from floor
B.OA KB/DB row @ X020 X 5-7 ea X 2; rest as needed

10.05.15

Fitness
A1.romanian deadlift @ X020 X 10 X 3; rest 0 seconds
A2.bad stretch X 10 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
10 pull-ups
20 box step-ups @ 24/20
row 90 seconds
rest 2:00 b/t sets
C.accumulate 60 seconds in hollow plank

Performance
A.snatch X 2 X 4; drop all-rest as needed
B.high hang clean X 3 X 3-light and fast; rest as needed
C.back squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 10; walk 60 seconds
E.cuban rotations @ 2020 X 10 X 2; rest as needed

10.02.15

Fitness
A.3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
10 pull-ups
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed-do not strain
B.archer ring row @ X020 X 6-8 (alt) X 3; rest 75 seconds
C.for time
row 400 meters
15 GTOH (snatch) @ 60%
15 over the bar burpees
9 GTOH @ 70%
9 over the bar burpees
6 GTOH @ 75%
6 over the bar burpees
D.cuban rotations @ 2020 X 8-6-4; rest as needed

10.01.15

Fitness
A.heavy russian swing X 10-15 X 5; rest 60 seconds
B.row 3:00 @ 85-90% X 3; rest 2:00
C.side plank X 20 seconds ea side X 3; rest as needed

Performance
A.snatch X 3 X 3 (drop all); rest as needed
B.hang clean and jerk X 3 X 3 (drop all); rest as needed
C.back squat @ 20X0 X 5-3-2; rest as needed
D.run 15 seconds @ 90% X 8; walk ~ 60 seconds

09.30.15

Fitness
A1.front squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 5 X 3; rest 0 seconds
A3.lunge rotations X 5 ea X 3; rest 90 seconds
B.1-5 ladder for 10:00
p.lette push-up
ring row

*Use extra weight for pull-ups to stay within rep range if necessary.

Performance
A.6:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
24 double unders
rest 3:00
6:00 @ 85%
6 STOH @ 75/45
9/4 pull-ups
20 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
10 russian swings @ 55/35
15 push-ups
100 meter sandbag carry @ 60/45

09.29.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; rest as needed

09.28.15

Fitness
A.work up to a heavy 1 rep deadlift
B1.OA KB or DB press @ X020 X 5 X 3; rest 0
B2.bad stretch X 15 seconds X 3; rest 60 seconds
C.run 15 seconds fast X 8; rest/walk 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A.clean and jerk X 3 X 3 (drop all);rest as needed-do not miss
B.hang snatch X 3 X 3 (drop all); rest as needed-do not miss
C.back squat @ 20X0 X 5 X 2; rest as needed-don’t strain
D.row 500/400 meters X 4; rest 2:00

1506 Objectives

Cycle 1506 Objectives

Fitness
-Increase overall force production in the hinge movement by using twice per week, varied exposure to the movement.  We will test and re-test this.
-Increase mixed modal aerobic capacity. We will test and re-test this.  Speed endurance work and more frequent aerobic power testers/high end MAP work will be used to address this aim.
-Increase body awareness, fluidity and well being through daily crawling practice.

Performance
-Increase overall squat force production as well as personal awareness of recovery with high frequency squat practice.
-Increase body awareness, fluidity and well being through daily crawling practice.
-Increase strength-speed with moderate frequency/moderate-to-high intensity olympic lifting practice.
-Increase speed/endurance and VO2 max with specific intervals addressing these qualities.

09.25.15

Fitness
A.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
B.DB external rotations @ 3020 X 6ea X 2;rest as needed
*compare to 08.06.15

Performance
A.hang clean and jerk @ 50% X 2 X 4-drop all; rest as needed
B.for time
15 clean & jerks @ 60%
run 200 meters
12 clean and jerks @ 60%
run 200 meters
9 clean and jerks @ 60%
run 200 meters

C&J is GTOH (any accepted clean and STOH is fine)
**Max weight on tester is 135# for men and 95# for women.  If your 60% is greater than this, it is your lucky day!

09.24.15

Fitness
A1.5 vertical rebound jumps X 4; rest as needed
A2.crab walk X 1 length X 4; rest as needed
B1.split squat @ 30X0 X 5 ea leg X 3; rest 30 seconds
B2.row 250 meters @ 85% X 3; rest 60 seconds

Performance
A.snatch @ 62% X 2 X 4; rest as needed-drop all
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed
*compare tester  to 08.11.15

09.23.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.side plank X 20 seconds ea X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed
*compare to 08.04.15

Performance
A1.F roll + vert jump and B. roll + jump X 4; rest 30 seconds
A2.back squat @ 32X1 X 5 X 4; rest 30 seconds
A3.tuck front lever X 5-6 seconds X 4; rest 60 seconds
B.for 10:00 @ Z1
row 300 meters
100 meter farmer’s carry
3-4 HS kick-ups
bear crawl 1 lap

09.22.15

Fitness
A1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
A2.bar dips @ 30X0 X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B1.100 meter farmer’s carry (heavy) X 2; rest as needed
B2.hollow plank X 40 seconds X 2; rest as needed
C.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.run 1.5 miles for time--record time
B.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups
C.Cuban Rotations @ 2020 X 5 X 2; rest as needed
*compare run to 08.10.15

09.21.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B.AMRAP of strict pull-ups (best of 3 sets); rest as needed
C.work up to a heavy 3 rep back squat @ 20X0
D.row 400 meters X 3; rest row time
*compare to 08.05.15

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice X 5 sets--record longest HS hold
C.broad jump X 1 X 5 (record best jump); rest as needed
D1.weighted pull-ups X 5 X 4; rest 30 seconds
D2.~100 meter run w/2 step side shuffle embedded randomly X 4; rest as needed (go from fence to street)

09.18.15

Fitness
A.12 max vertical jumps (w/step in) rest as needed
B1.bulgarian DL @ 1121 X 6-8 X 3; rest 0
B2.seated internal rotations X 10 (alt) X 3; rest 75 seconds
C1.OH press @ X120 X 5-7 X 3; rest 0
C2.duck walk 1 length X 3; rest 0
C3.100 meter suitcase carry (switch 1/2 way) X 3; rest 90 seconds

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
B.duck/jump reaction w/partner for ~ 3-5 minutes (switch every 10)
C1.hang snatch @ ~55% X 2 X 4; rest 45 seconds
C2.ice cream makers X 5-6 X 4; rest 60 seconds
D1.ring superman X 10 seconds X 3; rest as needed
D2.cuban rotations @ 2020 X 10 X 3; rest as needed

09.17.15

Fitness
A.21-18-15-12 reps/cals for time
Row (cals)
Russian swings 55/35
B.side plank X 20 seconds ea X 3; rest as needed
C.cuban rotation @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B.kick up to handstand practice (3-5 progressive kick ups) X 5; rest as needed
C.Freestyle tumbling practice 5:00
D.6:00 @ 85%
5/3 strict pull-ups
100 meter run
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
10 hindu push-ups
50 rope skips
10 alt cossack squats
rest 3:00
@ 85%
row 750/600
run 600

09.16.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.6:00 @ 85%
Row 300 meters
10 NJ burpees
20 box step-ups @ 24/20
Rest 3:00
6:00 @ 85%
Run 200 meters
5 pull-ups
12 walking lunge steps
Rest 3:00
6:00 @ 85%
5 hindu push-ups
10 wall ball shots
5 ring rows
25 jump rope reps

Performance

A.wall line drill X 15-20 seconds X 2; rest as needed

B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed

B2.sideways tuck jump X 6 alt X 3; rest as needed

C1.shrimp squat X 6 ea X 3; rest 30 seconds

C2.L-to-TTB X 5-6 X 3; rest 0

C3.seated leg internal rotation X 10 alt X 3; rest 60 seconds

C.run 2:00 @ 85% X 4; rest 60 seconds

09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed

09.14.15

Fitness
A.barefoot hop against wall X 20s X 2; rest as needed
B.bunny hop into form run X 50 meters X 2; rest as needed
C.1-3 ladder (ea side)
Turkish get-up ea side
D.5-1 ladder
OA KB press (each)
Strict pull-ups
E.ring superman X 10 seconds X 3; rest as needed
F.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.wall line drill X 15-20 seconds X 2; rest as needed
B1.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B2.Forward rolls X 3 X 3; rest as needed
C1.single leg DL X 5 ea X 3; rest 30 seconds
C2.OA KB press @ X020 X 6-8 ea X 3; rest 0
C3.spinal twist X 5ea x 3; rest 75 seconds
D.~100 meter run w/5 step side shuffle embedded X 5; rest as needed(go from fence to street)

09.11.15

Fitness
A1.3 broad jumps X 4; rest as needed
A2.6 steps of lizard crawl X 4; rest as needed
B1.weighted pull-ups (supinated) X 6-8 X 3; rest 30 seconds
B2.front squat @ 22X1 X 6-8 X 3; rest 0 seconds
B3.lunge with rotation X 5ea X 3; rest 60 seconds
C.DB ext rotation @ 2020 X 8 ea X 2; rest as needed

Performance
A.for time
row 1,000/900 meters
30 alt pistols
20 hang power snatches @ 50% of snatch
50 push-ups
20/12 strict pull-ups
run 1,000 meters
B.DB ext rotations @ 2020 X 10 ea X 2; rest as needed

09.10.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.100 meter form run X 2; rest as needed
C1.2 T-Get-ups ea side X 3; rest 15 seconds
C2.hollow plank X 20 seconds X 3; rest 60 seconds
D.15-12-9 reps for time
russian swings (heavy)
bar dips
*200 meter run after each set of dips

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.vert jump w/wall touch X 3 X 4; rest as needed
B2.clean pulls @ 105% of clean X 2 X 4; rest as needed-drop all
C1.single leg DL @ 1121 X 3 ea X 3; rest 30 seconds
C2.archer ring push-ups X 4-6 alt X 3; rest 0 seconds
C3.supported straddle X 30 seconds X 3; rest 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

09.09.15

Fitness
A1.10 rebound vertical jumps x 3; rest as needed
A2.cossack squat X 6 alternating (slow) X 3; rest as needed
B1.deadlift @ X020 X 5-6 X 3; rest 30 seconds
B2.ring push-ups w/RTO @ 20X0 X 8-10 X 3; rest 0 seconds
B3.bad stretch X 10 seconds ea X 3; rest 60 seconds
C.barbell OH walk X 100 meters X 3; rest as needed (b/t 35-65#) in clean grip width OH position

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.forward shoulder roll to backward shoulder roll to forward breakfall  X 1 ea side X 3; rest as needed
B.8:00 @ 85%
15 NJ burpees
12 box step-ups @ 24/20
25 double unders
10 pull-ups
100 meter run
rest 4:00
8:00 @ 85%
15 wall ball shots
12 russian swings @ 55/35
9 hindu push-ups
6 TTB
rest 4:00
row 3:00 @ 85% (meters)

09.08.15

Fitness
A.4 rounds for time
run 400 meters
15 Goblet squats @ 55/35
10 pull-ups
B.cuban rotations @ 2020 X 10 X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.3 single leg hor jumps (rebound) ea side X 3; rest 30 seconds
B2.6-7 ice cream makers X 3; rest 0 seconds
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C1.run 3:00 @ 85% X 3; rest 60 seconds
C2.back squats @ 22X1 X 5-6 X 3; rest 90 seconds
D.10 single leg calf raises ea side X 2
E.30 reverse calf raises

Labor Day Schedule

TPG will be closed Saturday, September 5 through Monday, September 7.  We will re-open Tuesday, September 8 at 7 am.

09.04.15

Fitness
A1.vertical jump to wall touch X 3 X 3; rest as needed
A2.seated side leg switch X 4-6 alt X 3; rest as needed
B1.romanian DL @ 1120 X 5-6 X 3; rest 30 seconds
B2.pike push-ups X 6-10 X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.heavy suitcase carry X 100 meters X 3; rest as needed--switch ½ way

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.3-4 backwards shoulder rolls X 3; rest as needed
B.10:00 @ 85%
run 200 meters
10 wall ball shots @ 20/14
10 pull-ups
100 meter sandbag carry
rest 4:00
6:00 @ 85%
5 STOH @ 75/45
12 box step-ups @ 24/20
5 TTB
12 russian swings @ 55/35
rest 3:00
row 800/700 @ 85%

09.03.15

Fitness
A.for time
row 800/700
50 box step-ups @ 24/20
40 NPUNJ burpees
30 thrusters @ 45/25
20 cal row
B.DB external rotations @ 3020 X 6-8 ea X 2; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
A3.sideways tuck jump X 4 alt X 3; rest as needed
B1.tuck front lever X 6-8 seconds X 3; rest 20 seconds
B2.front squats @ 32X1 X 5-6 X 3; rest 0
B3.lunge w/rotation X 5 ea X 3; rest 60 seconds
C.run 2 minutes X 3; rest 2:00
D.30 calf raises + 30 reverse calf raises

09.02.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.8:00 @ 85%
10 russian swings @ 55/35
10 hindu push-ups
run 200 meters
rest 4:00
8:00 @ 85%
row 200 meters
25 jump rope reps
10 walking lunge steps
5 pull-ups
10 hollow rocks
rest 4:00
run 400 meters @ 85%

Performance
A.hang clean @ 60-65% X 1 X 8; rest as needed
B.15-12-9 reps
for time
Curtis Ps @ 95/65
Over the bar burpees
C.cuban rotations @ 2020 X 10 X 3; rest as needed

09.01.15

Fitness
A1.3 broad jumps X 3; rest as needed
A2.duck walk 1 length X 3; rest as needed
B1.barbell bent over row @ X020 X 8-10 X 3; rest 30 seconds
B2.shrimp squat X 4-6 ea side X 3; rest 0
B3.pec pulses X 10 ea X 3; rest 60 seconds
C.cuban rotations @ 2020 X 5 X 3; rest as needed

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.forward breakfall X 2 X 5; rest as needed
B2. 20 meter shuttle X 2 laps X 5; rest as needed
C1.belly-to-wall HSPU X 4-6 X 3; rest 30 seconds
C2. EROM DL @ X120 X 4-5 X 3; rest 0
C3.plow X 15-20 seconds X 3; rest 60 seconds

08.31.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.1-5 ladder
-T-get-up (total, not ea side)
-weighted pull-ups
C.for time
50 P.lette push-ups
50 cal row

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B.5 rebound tuck jumps X 4; rest as needed
C.snatch @ 65% X 1 X 10; rest as needed
D1.L-sit on P.lettes X 10 seconds X 3; rest 30 seconds
D2.1-3 strict/minimal kip MUs w/10 second negative X 3; rest 0
D3.supported straddle X 35 seconds X 3; rest 60 seconds
E.cuban rotations @ 2020 X 5 X 3; rest as needed

Labor Day Schedule

TPG will be closed Saturday, September 5 through Monday, September 7.  We will re-open Tuesday, September 8 at 7 am.

08.28.15

Fitness
A1.single leg broad jump X 1 ea X 3; rest as needed
A2.bear crawl X 1 lap X 3; rest as needed
B1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
B2.OA DB/Kb row @ X020 X 8-10 ea X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance

A1.hollow plank X 10 seconds X 3; rest 0

A2.wall line drill X 15-20 seconds X 3; rest as needed

B. 5 kick ups to HS

C1.F. shoulder roll to side breakfall X 1 ea X 5; rest as needed

C2.20 meter lateral shuffle X 4 (alt) X 5; rest as needed

D1.OA push-up X 3-5 ea X 3; rest 20 seconds

D2.EROM DL @ X120 X 5-6 X 3; rest 0 seconds

D3.supported straddle X 30 seconds X 3; rest 60 seconds

*feet on 35# plate for EROM DL

08.27.15

Fitness
A1.barefoot bunny hop drill X 1 length X 3; rest as needed
A2.jump rope run X 50 meters X 3; rest as needed
B.5 T-get-ups ea side
C.for time
21-15-9 reps for time
P.lette push-ups
L-pull-ups
D.cuban rotations @ 4020 X 10 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
B.5 kick ups to HS
C.clean and jerk @ ~ 65% X 6; rest as needed
D1.2-3 strict/minimal kip MUS X 3; rest 20 seconds
D2.supinated FLR (forward focus) X 10 seconds X 3; rest 0
D3.20 elevated hamstring pulses ea X 3; rest 60 seconds
E.ring side plank X 15 seconds ea X 2; rest as needed
F.cuban rotations @ 2020 X 8 X 3; rest as needed

08.26.15

Fitness
A1.8 rebound jumps X 3; rest 15 seconds
A2.alt sideways ape X 6 X 3; rest as needed
B1.clean grip DL @ X020 X 5-6 X 3; rest 0
B2.spinal twist X 5 ea X 3; rest 60 seconds
C1.OHP @ X020 X 8-10 X 3; rest 0
C2.bad stretch X 10 seconds ea X 3; rest 60 seconds
D.KB rack carry (heavy) X 100 meters X 3; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
A3.side breakfall X 6 alt X 3; rest as needed
B.5 kick ups to HS
C.10:00 @ 80%
Row 500/400
10 dive bomber push-ups
5 L-pull-ups
5 F.shoulder rolls
10 sprawl layouts
Rest 4:00
10:00 @ 80%
Run 400 meters
6 hanging leg circles (alt)
10 deck squats
10 OA KB swings (R)
10 OA KB swings (L)

08.25.15

Fitness
AMRAP in 15:00
Row 300/200
200 meter sandbag carry @ 60/45
30 squats
B.DB ext rotations @ 3020 X 6 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
B.5 kick ups to HS; rest as needed
C.single leg horizontal jumps X 3 ea X 3; rest as needed
D1.ice cream makers X 5-6 X 3; rest 20 seconds
D2.back squats @ 32X1 X 5-7 X 3;  rest 0
D3.thoracic bridge X 10 seconds X 3; rest 60 seconds
E.run 600 meters X 2; rest run time
F.30 calf raises and 30 reverse calf raises

08.24.15

Fitness
A1.barefoot bunny hop drill x 1 length X 3; rest as needed
A2.50 meter form run X 3; rest as needed
B.10:00 @ 80%
Run 200 meters
10 no jump burpees
10 ring rows
10 box step -ups @ 24/20
Rest 4:00
For completion @ 80%
Row 600 meters
10 wall ball shots @ 20/14
10 sandbag GTS
10 bar dips
10 pull-ups
50 jump rope reps
Row 300 meters

Performance
A.hang snatch @ ~ 65% X 2 X 4; rest as needed
B.3 rounds for time
10 OHSQs @ 95/65
5 burpee pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 4 X 3; rest as needed
*OHSQs from floor

08.21.15

Fitness
A.15-12-9 reps for time
-DL @ 50%
-P.lette push-ups
-jumping lunges (alt)
-run 400 meters after ea completed set of jumping lunges (tester ends with 3rd 400 meter run)
B.floor german hang X 30 seconds
C.cuban rotations @ 3020 X 8

Performance
A1.wall line drill X 15-20 seconds X 3; rest 15s-30s
A2.3-5 progressive kick ups X 3; rest as needed
B1.6 power skips X 3; rest 30 seconds
B2.tuck lever pulls w/1 sec pause X 5-6 X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds
C.run 600 meters @ 85% X 3; rest 2:30
D.10 single leg calf raises ea side
E.30 reverse calf raises

08.20.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C. 2 sets @ 85%
run 600 meters
10 hollow rocks
10 pull-ups
100 meter sandbag carry
1 lap bear crawl
10 bar dips
5 strict KTE
5 sprawl layouts
row 400 meters
rest 4:00 b/t sets

Performance
A1.hang clean and jerk @ 62% X 2 X 4; rest 0-drop all
A2.rib pull X 3-4 X 4; rest as needed
B.15-12-9 reps for time
-thrusters @ 50% front squat
-strict pull-ups
C1.floor german hang X 20 seconds X 2; rest as needed
C2.cuban rotations @ 4020 X 5 X 2; rest as needed

08.19.15

Fitness
A1.4 power skips X 3;  rest 30 seconds
A2.forward ape X 1 length (controlled) X 3; rest 60 seconds
B1.weighted pull-ups X 6-8 X 3; rest 30 seconds
B2.back squat @ 20X0 X 8-10 X 3; rest 0 seconds
B3.table stretch X 5 X 3; rest 75 seconds

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.forward shoulder roll X 2 ea X 3; rest as needed
B1.1 MU to 5 dips w/RTO X 3; rest 30 seconds
B2.deadlift @ X130 X 6-8 X 3; rest  0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.20 meter shuttle X 2 laps @ 75% X 4; rest as needed
D.50 calf raises

08.18.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C.5 get-ups ea side; rest as needed
D.8-1 ladder for time
-heavy russian swing
-ring push-ups (w/RTO)
E.accumulate 30 seconds in P.lette L-sit

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.5 loaded vertical jumps (w/light D-bells) X 3; rest as needed
B.snatch @ 65% X 2 X 4--drop all; rest as needed
C1.strict CTB pull-ups X 5-8 X 3; rest 20 seconds
C2.L-sit/V-sit X 10 seconds X 3; rest 0
C3.plow X 20 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed

08.17.15

Fitness
A1.4 max tuck jumps (barefoot) X 3; rest 30 seconds
A2.6 alt dragon steps X 3; rest as needed
B1.romanian DL @ 1120 X 6-8 X 3; rest 30 seconds
B2.OA KB press @ X120 X 6-8 ea X 3; rest 0 seconds
B3.spinal twist X 5 ea X 3; rest 60 seconds
C.100 meter front hug sandbag carries @ 60/45 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.forward shoulder roll X 2 ea X 3; rest as needed
B.@ 80%
run 600 meters
10 dive bomber push-ups
10 strict pull-ups
100 meter OH plate carry @ 45/25
10 ring rows
5 wall walks
row 600 meters
10 dive bomber push-ups
100 meter sandbag carry @ 60/45
10 strict TTB
run 600 meters

08.14.15

Fitness
A1.2 broad jumps X 3; rest as needed
A2.forward roll X 2-3 X 3; rest as needed
B1.archer ring rows @ X020 X 8-10 alt X 3; rest 20 seconds
B2.front squat @ 32X1 X 5-7 X 3; rest 0
B3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.tuck jumps X 3 X 3; rest as needed
B.clean and jerk @ 60% X 3 X 4 (drop all); rest as needed
C1.1 and ½ strict pull-ups X 5-10 X 3; rest 20 seconds
C2.P.lette L-sit X 10 seconds X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

08.13.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
B.for time
row 500/400
20 CGBP @ .75/.60 BW
20 ring pull-ups
run 400 meters
C.3 moderate t-get-ups ea side; rest as needed
D1.floor german hang X 20 seconds X 2; rest as needed
D2.DB external rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll to vertical jump X 2-3 X 3; rest as needed
B.2 sets @ 85%
row 500/400 meters
20 sprawl lay outs
10/5 strict pull-ups
20 alt cossacks
10 support-to-Ls
20 box step-ups @ 24/20
10 hollow rocks
run 400 meters
rest 4:00 b/t sets
C.DB ext rotations @ 3020 X 6 ea X 2; rest as needed

08.12.15

Fitness
A1.vertical jump to wall touch X 4 X 3; rest 0
A2.crab crawl X 1 length X 3; rest as needed
B1.clean grip DL @ X120 X 6-8 X 3; rest 30 seconds
B2.ring push-ups @ 20X0 X 6-10 X 3; rest 0
B3.supported straddle X 20 seconds X 3; rest 60 s
C.100 meter waiter’s carry X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.broad jump X 2 X 3; rest as needed
B1.hanging leg rotations X 6 alt X 3; rest 30 seconds
B2.1 and ½ back squats X 6-8 X 3; rest 0
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.run 400 meters @ 85% X 3; rest 90 seconds
D.20 calf raises @ 1111 and 20 reverse calf raises @ 1111

08.11.15

Fitness
A.2 sets @ 85%
run 400 meters
100 meter farmer’s carry @ 55/35
15 p.lette push-ups
30 jump rope reps
15 ring rows
10 hollow rocks
run 200 meters
rest 4:00 b/t sets and change order on second set
B.cuban rotations @ 4020 X 6 X 2; rest as needed

Performance
A.snatch @ 62% X 2 X 4; rest as needed
B.AMRAP in 11:00
30 double unders
25 cal row
20 wall ball shots @ 20/14
15 pull-ups
C.cuban rotations @ 4020 X 6 X 2; rest as needed

08.10.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
A3.100 meter form run X 3; rest as needed
B.for time
30 cal row
30 burpees
30 pull-ups
30 walking lunge steps
30 cal row
C.accumulate 60 seconds in hollow plank

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.belly-to-wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll X 2-3 X 3; rest as needed
B.run 1.5 miles for time--record time
C.EMOM for 10 sets
odd=6-10 heavy russian swings
even=5-6 dive bomber push-ups

08.07.15

Fitness
A1.shrimp squat X 6-8 ea X 3; rest 30 seconds
A2.pike push-up X 6-8 X 3; rest 0 seconds
A3.straddle X 30 seconds X 3; rest 60 seconds
B1.100 meter farmer's carry (heavy) X 2; rest 30 seconds
B2.side plank X 30 seconds ea X 2; rest 60 seconds

Performance
A.hang power clean @ 60% X 2 X 4; rest as needed
B.for time
5 rope climbs
15/7 strict HSPUs
200 meter sandbag carry @ 60/45
10 power cleans @ 60%
15 burpees over the bar
C.DB ext rotations @ 3020 X 10 ea

08.06.15

Fitness
A1.hop drill X 15 seconds X 3; rest 15 s
A2.wall hop drill X 15 seconds X 3; rest 15 seconds
B.AMRAP in 20:00
Run 200 meters
16 box step-ups @ 24/20
12 no jump burpees
8 pull-ups
C.DB external rotations @ 10 ea

Performance

A1.floor line drill X 20 seconds X 3; rest 0

A2.2-3 front rolls to vertical jump X 3; rest 30 seconds

B1.bar dips @ 30X0 X 10 X 3; rest 30 seconds

B2.single leg DL @ 1121 X 5 ea side X 3; rest 0 seconds

B3.5 rib pulls ea side X 3; rest 75 seconds

C.run 1k X 2; rest run time

D.40 calf raises

08.05.15

Fitness
A.record max standing broad jump (best of 3 attempts)
B1.8-10 pull-ups X 3; rest 30 seconds
B2.back squat @ 30X0 X 10 X 3; rest 0
B3.lunge w/ rotation X 5 ea X 3; rest 60 seconds
C.row 400 meters X 3; rest row time

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.vert  jump X 5 X 3; rest 20 seconds
B.low hang snatch X 2 X 4 @ 60%; rest as needed- drop all
C1.ice cream makers X 5-10 X 3; rest 20 seconds
C2.12 hollow rocks X 3; rest 0 seconds
C3.thoracic bridge X 15 seconds ea X 3; rest 60 seconds

08.04.15

Fitness
A.run 1.5 miles for time
B1.3 get-ups ea side X 3; rest 30 seconds
B2.hollow plank X 25 seconds X 3; rest 60 seconds
C.cuban rotations @ 4020 X 8 X 2; rest as needed

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.3-5 front rolls X 3; rest 30 seconds
B.10:00 @ 85%
row 600 meters (once)
+w/ time remaining
5/2 strict pull-ups
10 no jump burpees
100 meter sandbag carry
rest 4:00
10:00 @ 85%
run 200 meters
10 russian swings
10 P.lette push-ups
10 jumping lunges
C.cuban rotations @ 4020 X 8 X 2; rest as needed

08.03.15

Fitness
A1.max vertical jump X 3; rest 0
A2.bear crawl X 1 length X 3; rest as needed
B1.mod/heavy russian swing X 8-12 X 3; rest 30 seconds
B2.bar dips @ 20X0 X 8-10 X 3; rest 0 seconds
B3.supported straddle X 30 seconds X 3; rest 60 seconds
C.200 meter suitcase carry (heavy) switch 1/2 way

Performance
A1.floor line drill X 20 seconds X 3; rest 0
A2.broad jump X 2 X 3)record best jump); rest 15 s
B1.strict TTB X 10 X 3; rest 15 seconds
B2.front squat @ 31X1 X 8-10 X 3; rest 0
B3.lunge w/rotation X 5ea X 3; rest 75s
C.run 800 meters @ 85% X 2; rest run time
D.40 calf raises (double leg) @ X110

07.31.15

Fitness
A.2 rounds for time
run 200 meters
15 burpees
10 pull-ups
30 jump rope reps
row 250 meters
30 alt lunges
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 6-8 X 2; rest 30 seconds

Performance

A.hang snatch @ ~ 70% X 1 X 6; rest as needed

B.AMRAP in 14 minutes

5/3 L-pull-ups

10 alt pistols

15/10 ring push-ups

C1.DB ext rotations @ 3020 X 6-8 ea X 2; rest as needed

C2. floor German hang X 20 seconds X 2; rest as needed

07.30.15

Fitness
A1.deadlift @ X020 X 6-8 X 3; rest 15 seconds
A2.table stretch X 5 X 3 (hold for 10 sec on 5th); rest 90 seconds
B1.single arm DB/KB press @ X020 X 8-10 X 3; rest 15 seconds
B2.supported straddle X 30 seconds X 3; rest 60 seconds
C.EMOM for 10 sets
odd=L-hang for 5-10 seconds
even=5-20 push-ups

Performance

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

B.10 strict/minimal kip MUs; rest as needed

C1.ring dips @ 20X0 X 6-10 X 3; rest 0 seconds

C2.hamstring pulses X 5 ea X 3; rest 60 seconds

D.run 15 seconds @ 90% X 5; rest 60 seconds

E.15 pronated ring rows @ 1121; rest as needed

*hold 5th hamstring pulse for 10 seconds

07.29.15

Fitness
A.3 sets @ 90%
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds b/t sets
B.3 sets @ 90%
15 russian swings @ 55/35
row 200 meters
rest 60 seconds b/t sets
C.3 sets  for completion
7/5 pull-ups
9 hollow rocks
14 box step-ups
rest 30 seconds b/t sets
C.floor German hang X 25 seconds; rest 30 seconds
D.DB ext rotations @ 3020 X 8-10

Performance
A.6 sets @ 90%
6 thrusters @ 75/45
7 TTB
12 box step-ups @ 24/20
25 double unders
run 200 meters
rest 60 seconds b/t sets
B1.hollow plank X 20 seconds X 3; rest 15 seconds
B2.floor German hang X 20 seconds X 3; rest 45 seconds

07.28.15

Fitness
A.front squat @ 20X0 X 8-10 X 3; rest 30 seconds
A2.OA row @ X020 X 6-8 ea X 3; rest 60 seconds
B.3 sets @ 99%
10 squat jumps
row 200 meters
run 100 meters
rest/walk 3-4:00
*run to stop sign and walk back to start

Performance

A.work up to a heavy 3 rep CGBP @ 20X0 in 12 minutes or less

B.2 sets @ 98%

row 250/200

15 russian swings @ 55/35

15 burpees

row 250/200

rest 10:00 b/t sets

please put times on board

07.27.15

Fitness
A.10 Turkish get-ups ea side--moderate-rest and switch sides as desired
B1.strict pull-ups X 6-10 X 3; rest 0 seconds
B2.plow stretch X 15 seconds X 3; rest 60 seconds
C.2 rounds for time
100 meter waiter carry @ 55/35
25 P.lette push-ups
100 meter sand bag carry @ 60/45

Performance

A.work up to a heavy single clean and jerk

B1.back squat @ 20X0 X 3-5 X 3; rest 0 seconds

B2.thoracic bridge X 10-15 seconds ea side X 3; rest 90 seconds

C.AMRAP in 8 minutes

6 pull-ups

9 wall ball shots @ 20/14

E1.cuban rotations @ 4020 X 6-8; rest as needed

E2. floor German hang X 25 seconds; rest as needed

07.24.15

Fitness
A.back squat @ 20X0 X 3-4 X 4; rest 30 seconds
A2.pronated ring rows @ X120 X 5-7 X 4; rest 15 seconds
A3.handstand opener X 15-20 seconds X 4; rest 90 seconds
B.run 400 meters X 3 @ 85%; rest 90 seconds

Performance
A.4 rounds for time
7 thrusters @ 105#/75#
8 strict pull-ups
100 meter sandbag carry @ 60/45
B1.DB ext rotations @ 3020 X 5 X 2; rest as needed
E2. floor German hang X 20 seconds X 2; rest as needed
E3.hamstring PNF X 20 seconds ea X 2; rest as needed

07.23.15

Fitness
A1.5 OA swings ea side X 5; rest 45 seconds
A2.OA push-up X 2-3 ea X 5; rest 90 seconds
B.6 moderate t-get-ups ea side; rest as needed
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.handstand opener X 15-20 seconds X 3; rest as needed
B1.1-2 strict/minimal kip MU X 3; rest 60 seconds
B2.strict HSPUs X 5-7 X 3; rest 30 seconds
B3.3-4 swans @ 1121 X 3; rest 90 seconds
C.@ 85%
run 600 meters; rest run time
row 250 meters; rest row time
run 400 meters; rest run time
row 500 meters

07.22.15

Fitness
A.AMRAP in 15:00
10 wall ball shots @ 20/14
10 ring rows
1 sandbag get-up ea side
run 200 meters
B.accumulate 2:30 in straddle (upper support ok)
C. 60 seconds loaded dorsi stretch ea side
D.hamstring PNF X 60 seconds ea side

Performance
A.hang snatch @ 50-55% X 2 X 5--drop all; rest as needed
B.2 sets @ 85%
row 400 meters
15 no jump burpees
10 pull-ups
30 double unders
10 sandbag GTS
20 box step-ups @ 24/20
run 400 meters
rest 4:00 b/t sets

07.21.15

Fitness
A1.snatch grip DL @ X2drop X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds X 3; rest 90 seconds
B.CGBP @ 20X0 X 6-5-3; rest 90 seconds
C.CGBP @ 20X0 X AMRAP-2 @ 60% of set 3 on ‘b’-use a spotter
D.AMRAP hindu push-ups in 90 seconds; -never go to failure
E.side plank X 30 seconds ea X 2; rest as needed

Performance
A.CGBP @ 20X0 X 6-8 X 3; rest 2:00
B1.run 400 meters X 2; rest 15 seconds
B2.30 seconds in hollow plank X 2; rest 60 seconds
B3.row 400 meters X 2; rest 15 seconds
B3.ring FLR X 20 seconds X 2; rest 60 seconds

07.20.15

Fitness
A.3 sets @ 90%
5 russian swings @ 55/35
5 burpees
run 100 meters
rest 60 seconds b/t sets
B.3 sets @ 90%
5 pull-ups
14 alt lunges
30 jump rope reps
rest 60 seconds b/t sets
C.3 sets @ 90%
row 60 seconds
rest 30 seconds b/t sets
D1.floor German hang X 25 seconds X 2; rest 30 seconds
D2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

Performance
A.clean and jerk @ 60-65% X 2 X 5; rest as needed
B. split squat @ 30X0 X 6-8 ea X 3; rest 90 seconds
C.1-5-1 strict pull-up ladder; rest as needed
D.accumulate 2:00 in supported straddle (PNF as desired)
E1.cuban rotations @ 4020 X 5 X 2; rest as needed
E2. floor German hang X 20 seconds X 2; rest as needed

07.17.15

Fitness
A.deadlift @ X1drop X 2 X 5; rest 90 seconds-start light and add weight each set for a heavy last set
B1.overhead press @ X020 X 5-6 X 3; rest 15 seconds
B2.cossack squat X 15 seconds ea X 3; rest 60 seconds
C1.P.lette push-ups X AMRAP-2 X 3; rest 30 seconds
C2.20 seconds hollow plank X 3; rest 45 seconds

Performance

A.snatch @ ~ 75-80% X 2 X 3; rest 2-3:00-drop all

B.for time

10 SGDLs 

30/20 ring push-ups

7 SGDLs

20/12 bar dips

5 SGDLs 

12/8 OA push-ups

3 SGDLs

25/18 P.lette push-ups

C1.cuban rotations @ 4020 X 5-6 each X 2; rest as needed

F. floor German hang X 20 seconds X 2; rest as needed

**SGDL=snatch grip DL

-weight is 110% of snatch

-drop all DLs

-OA push-up # is total-divide as desired

-p.lette push-ups performed w/feet on 20in box if student can get at least 6-8 reps like that fresh

07.16.15

Fitness
A. 6 sets @ 90%
10 box step-ups @ 24/20
10 push-ups
10 wall ball shots @ 20/14
5 pull-ups
run 60 seconds odd/row 60 seconds even
rest 2:00 b/t sets
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B.1-3 strict or minimal kip MUs X 5; rest 90 seconds
C1.run 20 seconds @ 90% X 5; rest 30 seconds
C2.pronated ring rows @ X120 X 5-7 X 5; rest 60 seconds
D.40 hollow rocks

NO MU=
4 sets of 1-3 strict CTB or CT Ring pull-ups & 1-3 ring dips

07.15.15

Fitness
A1.split squat @ 30X0 X 5-6 ea X 3; rest 30 seconds
A2.ring pull-ups (supinate) X 5-6 X 3; rest 15 seconds
A3.pigeon X 15 seconds X 3; rest 90 seconds
B1.row 250/200 @ 95% X 2; rest 4:00
B2.5 russian swings @ 55/35 + run 200 meters @ 90% X 2; rest 4:00

Performance
A.halting clean (@ high hang) @ 50-55% X 1 X 8; rest as needed
B.for time
row 800/700
+
3 rounds
15 wall ball shots @ 20/14
9 TTB
+
run 800 meters

07.14.15

Fitness
A.5 rounds for time
5 DLs @ ~60% (drop all)
6 pike push-ups
7 strict pull-ups
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

Performance
A.15-12-9 @ 98%
russian swings @ 55/35
burpees
rest 7-8 minutes
B.row 750/600 meters @ 98%
rest 7-8 minutes
C.15-12-9 @ 98%
russian swings @ 55/35
burpees
D.Z1 row and or run for 8-10 minutes
E.DB external rotations @ 3020 X 5-6 each
F. floor German hang X 30 seconds

07.13.15

Fitness
A.for time
row 1,000/800 meters
30 no jump burpees
50 jump rope singles
15 pull-ups
100 meter sandbag carry
run 800 meters
B.accumulate 2:00 in straddle (upper support ok)
C. 60 seconds loaded dorsi stretch ea side
D.hamstring PNF X 60 seconds ea side

*student chooses sandbag

Performance

A.snatch X 1 X 3 @ 80-90%; rest as needed

B.snatch @ 60% X 2 X 3; rest as needed- drop all

C.front squat @ 20X0 X 2-3 X 3; rest 2:00

D.3 sets 

8-10 CTB pull-ups (kip ok)

run 200 meters @ Z1

straddle X 60 seconds (arm support ok)

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.