08.04.16

Fitness
A.1-2 strict pull-up ladders X 3-4; rest as needed
B1.50 meter front rack carry (heavy) X 3; rest 30 seconds
B2.front plank X 20-30 seconds X 3; rest 20 seconds
B3.10-20 tennis ball wall bounces to catch X 3; rest 90 seconds
*1 seconds pause @ bottom of pull-ups.
**add weight if max pull-ups is greater than 10
***catch and throw w/opposite sides

Performance
A.hang clean @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.shrimp squat X 5 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
C.10:00 block
-KB/DB rack carry (moderate to heavy) X 50 meters
-side plank X 20 seconds ea
-bad stretch X 15 seconds ea

08.03.16

Fitness
A.15:00 block
-Russian swings X 10 X 2; short rest b/t sets
-ring push-ups X 3-4-5
-pec PNF/bad stretch 15 seconds (alternate)
B.run 15 seconds @ 90% X 5; rest 45 seconds

Performance
A.strict HSPU ladders X 1-2-3 X 3; rest as needed
B.strict pull-up ladders X 1-2-3 X 3-4; rest as needed-must pause for 2 seconds @ bottom of each rep
C.Z2 for 15:00
row and/or run
*Stop and perform 5 pronated ring rows every 4:00.

New Cycle Objectives

Fitness
-Build capacity in loaded carries to increase structural strength and overall capacity in a risk appropriate way.
-Increase aerobic power-endurance capacity in the running and rowing.
-Increase strength-endurance in upper body pressing and pulling.
-Develop better hand-eye coordination.
-Increase the students' levels of "antifragility."

Performance
-Increase upper body strength-endurance (pressing and pulling).
-Increase unilateral squatting strength and balance.
-Increase aerobic power endurance with a bias towards either running or rowing (student's choice).
-Increase the students' levels of "antifragility."

Here is a link to a definition of antifragility: https://en.wikipedia.org/wiki/Antifragility

08.02.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s (new cycle test)
B.for time (new cycle test)
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)-new cycle test
B.2 sets @ 85%
row/run 600 meters
15 NJ burpees
15 ring rows
40 double unders
20 wall ball shots
15 russian swings @ 55/35
100 meter bear hug carry w/sandbag @ 60/45
Rest 4:00 b/t sets

08.01.16

New Cycle testing

Fitness
A.front squat @ 32X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=feet on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance
A.work up to a 5RM weighted pull-up
B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed
B.run 2 miles or row 3K for time (student chooses-we will re-test same @ end of cycle)
Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.

07.29.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.
**Compare to 061716

Performance
A.AMRAP in 14:00
5 STOH @ 50% jerk
7 box jumps @ 24/20
9 TTB
11 NJ burpees
14 alternating lunges
B.Z1 for 5:00

07.28.16

Fitness
A.30 minute block
-d-bell front squat @ 20X0 X 5-6
-supinated pull-up hold @ top for 20-30 seconds
-butcher’s block X 20 seconds
-P.lette push-ups @ 20X0 X 8-12
-pec PNF X 20 seconds
-L-sit X 10 seconds
-pigeon X 15 seconds

Performance
A.Record your best standing broad jump in inches (best of 3 attempts)
B.Work up to 80-90% of your clean and jerk for 1 rep
C.EMOM for 10 sets
-1 power clean and jerk @ 60% of part ‘a’
D.row/AD 30 seconds @ 90% X 6; rest 60 seconds
E.2 sets
-Lunge w/rotation X 20 seconds ea
-german hang X 15 seconds
-forward fold pulses X 30
-wrestler’s bridge X 10 (alt)

07.27.16

Fitness
A.6:00 @ 85%
5 pull-ups
10 push-ups
15 squats
Rest 3:00
6:00 @ 85%
Row 300 meters (once)
w/time remaining…
10 hollow rocks
30 jump rope reps
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
B.Z1 for 5-10:00

Performance
A.3 sets @ 85%
-row/run 400 meters
-25 double unders
-10 power cleans @ ~ 40-50% (TNG)
-15 push-ups
-15 box jumps @ 24/20
-5.5 TTB
-100 meter sandbag carry @ 60/45
Rest 3:00 b/t sets
B.Z1 for 5:00
*Alternate rowing and running.

07.26.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds
*Compare to 061416

Performance
A.In 14 minutes, work to a heavy 1 rep snatch.
B.15:00 block
-back squat @ 20X0 X 8-10
-DB/KB OA rows @ X020 X 8-10 ea
-loaded shoulder flexion X 20 seconds
C.Z2 for 10:00

07.25.16

Fitness
A.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok
B.20 minute block
-clean grip DL @ X111 X 5
-kneeling DB press (pronated) @ X020 X 4-5
-bad stretch X 15 seconds ea
-ring rows @ X121 X 6-8
-table X 15 seconds

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets
B.Z1 for 5-10:00
*compare to 061716

07.22.16

Fitness
A.For time
Row 600 meters
25 pike push-ups
100 jump rope reps
20 strict pull-ups
70 jump rope reps
20 box step-ups (right) @ 24/20
20 box step-ups (left) @ 24/20
20 V-ups
40 jump rope reps
100 meter sandbag carry @ 60/45
B.side plank X 20 seconds ea X 2; rest as needed

Performance
A.12:00 block
-snatch @ 85% X 1-2
*rest as needed for high quality reps.
B1.front squat @ 20X0 X 3-2-2; rest 30 seconds
B2.ring rows @ X220 X 8-10 X 3; rest 2:00 w/15-20 seconds of butcher’s bloc

07.21.16

Fitness
A1.snatch grip deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.p.lette push-ups @ 1211 X AMRAP-1 X 3; rest 0
A3.pec PNF X 15 seconds ea X 3; rest 60 seconds
B.10:00 block
-5 D-bell bent over rows @ X020
-AD sprint 30 seconds
*Do not rush the rest on part ‘b.’

Performance
A.10 rebound lateral jumps X 3; rest as needed-barefoot and point toes
B.forward/backward shuttle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
6 plyo push-ups
12 jumping lunges (alt)
AD/row 35 seconds
Odd sets=row
Even sets-AD
Rest ~ 4:00 b/t sets

07.20.16

Fitness
A.AMRAP in 15:00
Run 200 meters
10 knees-to-elbows
10 goblet squats @ 55/35
5 sprawl-to-layouts
B.Z1 for 5-10:00
*perform 3 reps of 20 second arched plank during Z1

Performance
A.2 sets for combined time
Row 500 meters
25 thrusters @ 45/25
15 pull-ups
Rest 90 seconds b/t sets
B.Z1 for 5:00
C.accumulate 60 seconds in hollow plank
D.accumulate 60 seconds in arched plank

07.19.16

Fitness
A.30:00 block
-split squat @ 30X0 X 5-6 ea
-supinated pull-up hold @ top for 15-25 seconds
-lat stretch X 20 seconds
-russian swing X 10
-bar dips @ 20X1 X 5-6
-AD sprint 15 seconds
-table X 15 seconds
*Add weight to bar dips if you can perform over 20 reps unweighted.

Performance
A.15:00 block
-tuck jump over hurdle X 5
-clean and jerk @ ~ 85% X 1-3
B.AD sprint 10 seconds X 5; rest 2-4:00
C.2-3 sets (barefoot)
-elevated child’s pose X 20 seconds
-bretzel X 20 seconds ea
-german hang X 15 seconds
-stand on balls of feet for 30 seconds
-dorsi stretch X 20 seconds ea

07.18.16

Fitness
A.10:00 block
-forward roll into tuck jump X 1-2
-crab crawl X 10 steps
-rib pull X 15 seconds ea
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 sandbag GTS @ 60/45
Run 200 meters
10 hollow rocks
10 ring rows
10 rebound vertical jumps
Rest 2:30 b/t sets

Performance
A.for 20:00 w/30-40 seconds b/t ea movement
-10/6 pull-ups
-10 burpees
-5 power snatches @ fast TNG
-10 wall ball shots
-10 V-ups
-50 meter farmer’s carry
-20 double unders
Rest 2:00 after ‘a’
B.@ 85%
Row 800
Run 800
Rest 2:00 after ‘b’
C.run/row/ad @ Z2 for 5:00
*student may choose order on ‘b’

07.15.16

Fitness
A.15:00 block
-front squat @ 20X0 X 2-3
-supinated pull-up hold @ top for 10-20 seconds
-pigeon pnf X 15 seconds
B.15:00 block
-single leg DL w/KB X 5 ea
-DB OH kneeling press (pronated) X 6-8
-AD sprint 20 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 1-3 (base on feel)
-single leg rebound vertical jump X 5-10 ea
B.4 sets @ 99%
10 D-bell thrusters (moderate and fast)
AD/row 30 seconds
Odd sets=row
Even sets=AD
Rest 4 b/t sets
C.2-3 sets (barefoot)
-loaded shoulder flexion X 20 seconds
-forward fold pulses X 30
-lat stretch X 20 seconds ea
-5 calf raises ea side @ 1221 and hold @ bottom after 5th

07.14.16

Fitness
A.10:00 block
-4-6 alt sideways break falls
-bear crawl w/sideways layouts X 30 seconds
-90/90 rotations X 4 alt
B.8:00 @ 85%
Run 200 meters
14 alt lunges
7 knees-to-elbows
Rest 3:00
8:00 @ 85%
Row 200 meters
10/6 p.lette push-ups
40 jump rope reps

Performance
A.for 35:00 w/30-60 seconds b/t ea movement
-row 300 meters
-5 bar dips+10 push-ups
-20 double unders + 10 V-ups
-1-3 MUs + 10 wall ball shots
-run 300 meters
-5 pull-ups + 5 TTB
-100 meter sandbag carry @ 60/45
-10 box jumps @ 24/20
(step-ups are ok)

07.13.16

Fitness
A.for time
50 cal row
40 thrusters @ 45/25
30 V-ups
20 pull-ups
Run 400 meters
B.side plank X 25 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 82% X 1-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-2-2; rest 30 seconds
B2.pronated ring rows @ 1020 X 6-8 X 3; rest 2:00 w/15 seconds of pec PNF
C.~ 10:00 of Z2 as time allows

07.12.16

Fitness
A.25:00 block
-deadlift @ X111 X 3
-ring push-ups @ 21X1 X 6-10
-bad stretch X 15 seconds ea
-D-bell front squat @ 20X0 X 8-10
-ring rows @ X020 X 8-10
-pec PNF X 15 seconds
B.4 sets
-AD sprint 20 seconds; rest ~ 3:00 (use 5 second roll in)

Performance
A.10 rebound vertical jumps with 180 degree turn (change directions randomly) X 3; rest as needed-barefoot and point toes
B.lateral shuffle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
10 russian swings (moderate and fast)
5 burpees run 100 meters
Rest ~ 4:00 b/t sets
*run to stop sign and walk back to start

07.11.16

Fitness
A.4 rounds for time
100 meter sandbag carry @ 60/45
10 burpee box step-ups @ 24/20
50 meter suitcase carry (moderate)
20 second arched plank
60 jump rope reps
B.Z1 for 5:00

Performance
A.5 rounds for time
Run 400 meters
10 OHSQs @ 95/65
5 L-pull-ups
*Bar from floor-no racks
**You choose grip for L-pull-ups
B.Z1 for 5-10:00

07.08.16

Fitness
A.12:00 block
-deadlift @ X111 X 6-7
-P.lette push-ups X 5-12
-lat stretch X 10 seconds ea
B.12:00 block
-D-bell front squats @ 20X0 X 10-12
-ring rows @ X020 X 8-10
-run 100 meters fast

Performance
A.10:00 block
-6 rebound vertical jumps
-2 laps forward/backpedal shuffle
B.4 sets @ 99%
AD 20 seconds
run 100 meters (go to stop sign)
Rest ~ 3:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-ring side bend X 15 seconds each
-forward fold pulses X 30 w/10 sec hold at end
-thoracic bridge X 15 seconds ea
-dorsi stretch X 30 seconds ea
-single leg seiza X 20 s ea

07.07.16

Fitness
A.for time
AD .5 miles
+
21-15-9
-lateral box step-ups
-knees-to-elbows
+
Row 400 meters

Performance
A.AMRAP in 14:00
Run 400 meters (once-buy in)
Then, w/time remaining…
20 wall ball shots @ 20/14
15/10 pull-ups
10 burpees
B.Z1 for ~ 5-10:00
-stop and perform 2 sets of 20 second hollow plank and 20 second hollow arch during Z1

07.06.16

Fitness
A.12:00 block
-front squat @ 20X0 X 5-6
-supinated pull-ups X 6-8
-table X 15 seconds
B.12:00 block
-12-15 russian swings
-5-10 dive bomber push-ups
-bad PNF X 15 seconds
C.AD sprint 15 seconds (5 sec roll in) X 4; rest 90s-2:00

Performance
A.12:00 block
-high hang clean and jerk @ ~ 60% X 3 (drop all)
-5 rebound tuck jumps
B.4 sets @ 99%
Row 200/175 meters
Rest ~ 3 minutes
C.10:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-jefferson hang X 35 seconds
-loaded shoulder flexion X 20 seconds
-90/90 rotation X 6 alt
-german hang X 15 seconds

The Proving Games Events

Below are the events for The Proving Games on Saturday, July 9.  The briefing will start at 9:10 am on Saturday.  I will answer all questions and give specific standards at the briefing.

Competitors will be able to perform the events in any order.  All events must be completed, however, by 11:30 am.

This is an informal, in-house competition.  With a couple of exceptions, most events will be self-judged.

There is still time to register!  Just sign up at the front desk.

#1
Broad Jump
Find your max distance standing broad jump in inches

#2
Thruster
In 8:00, find your 1RM thruster.  Barbell must begin on the floor (no racks). You must load and unload your own barbell. Once the concentric (ascending) motion of the squat begins, there may be no re-bending of the knees (no jerks allowed).

#3
300 meters
Run 300 meters as fast as possible.  Score in seconds.  Yes, there will be a 300 meter line (150 meters out, 150 meters back)!

#4
Pull-ups/Dips
Perform as many strict pull-ups as possible w/o coming off the bar.
Perform as many strict bar dips as possible w/o coming off the bar.
Once you begin the pull-ups, you have 4:00 to complete your max reps of both pull-ups and dips. You may rest as long as you wish between the pull-ups and dips, however the clock does not stop.
Score is total number of repetitions (pull-ups + dips).

#5
AMRAP in 15:00
10 deadlifts @ 155/95
15 over the bar burpees
20 cal row

07.05.16

Fitness
A.10:00 block
-2-3 forward shoulder rolls
-10 steps of duck walk
-thoracic bridge X 10 seconds each side
B.2 sets @ 85%
10 p.lette push-ups
100 meter sandbag carry @ 60/45
15 jump squats
10 ring rows
Run 200 meters
Rest 90 seconds b/t sets

Performance
A.for 20:00 @ 85% w/30 seconds b/t pieces
-30 double unders
-row 200 meters
-3-10 bar dips
-10 hang power snatches @ light
-run 200 meters
-10 hollow rocks
B.arched plank X 20 seconds X 3; rest as needed

Independence Day Schedule

TPG will be closed Saturday, July 2 through Monday, July 4.  We will re-open at 7 am on Tuesday, July 5.

Happy 4th of July!

07.01.16

Fitness
For time
Row 800 meters
30 wall ball shots @ 20/14
30 russian swings @ 55/35
30 push-ups
100 jump rope reps
30 knees-to-elbows
30 box step-ups @ 24/20
Run 800 meters

Performance
For time
Row 1,600 meters
50 wall ball shots @ 20/14
50 russian swings @ 55/35
50 p.lette push-ups
50 double unders
50 TTB
50 box jumps @ 24/20
Run 1,600 meters

06.30.16

Fitness
A.In 12:00, work to a heavy 2 rep deadlift @ X111
B1.OA DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
B2.side plank X 30 seconds ea X 3; rest 60 seconds
C.Z2 for 10+ minutes as time allows

Performance
A.lateral shuffle X 2 laps X 5; table X 15 seconds
B.15:00 block
-1 turkish get-up ea side
-4-6 L-pull-ups
-15 forward fold pulses w/10 second hold on final
C.Z2 for 10+ minutes as time allows

06.29.16

Fitness
A.15:00 block
-back squat @ 20X0 X 2-3
-mountain climber pull-ups X 3-5 ea
-pec PNF X 15 seconds ea
B.15:00 block
-ring push-ups X 8-10
--AD sprint X 15 seconds (5 sec roll in)
-lat stretch X 20 seconds ea side

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 2-3
-5 rebound pike jumps
B.4 sets @ 99%
Odd sets:10 squat jumps + row 175 meters
Even Sets:AD 60 seconds (distance)
Rest 4-5:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-elevated child’s pose X 30 seconds
-jefferson hang X 30 seconds
-bretzel X 20 seconds ea
-pigeon X 30 seconds ea

06.28.16

Fitness
A.10:00 block
-5 inch worms
-2-4 forward shoulder rolls
-loaded shoulder flexion X 20 seconds
B.3 sets @ 85%
5 pull-ups
10 sprawl to layouts
10 jumping lunges
10 V-ups
Row 200 meters
Rest 90 seconds b/t sets

Performance
A.for 30:00 w/30 seconds b/t ea movement
-10/6 pull-ups
-run 400 meters
-10 burpees
-1-2 MUs
-row 300 meters
-6 tuck jumps over hurdle
-10 thrusters @ light

Independence Day Schedule

TPG will be closed Saturday, July 2 through Monday, July 4.  We will re-open at 7 am on Tuesday, July 5.

06.27.16

Fitness
A.4 rounds for time
10 OHSQs @ 45/35
10 ring rows
Run 200 meters
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.snatch @ ~ 80% X 2-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 10 X 3; 20 pec pulses

06.24.16

Fitness
A.10:00 block
-1-3 forward rolls into vertical jump
-5 forward ape steps
-wrestler bridge X 10 alt
B. 3 sets @ 85%
Run 200 meters
10 ring rows
10 burpee box step-ups @ 24/20
10 knees-to-elbows
AD 30 seconds
Rest 2:00 b/t set

Performance
A.for 30:00 w/~ 30 seconds rest b/t movements
-6 TNG clean and jerks (light)
-30 double unders
-15 wall ball shots
-run 200 meters
-1-5 MUs (kip ok)
-Row 200 meters
-12 hollow rocks

06.23.16

Fitness
A.for time
Row 600 meters
30 walking lunge steps
20/10 pull-ups
100 jump rope reps
20 hollow rocks
30 squat jumps
Row 600 meters
B.side plank X 30 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 77% X 2 X 4; seated twist X 15 seconds ea
B1.front squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2. 3 CTB pull-up clusters sets X 2-6 reps ea cluster X 3; pec pnf X 15 seconds
C.Z2 as time allows (10-20:00)

*10 seconds b/t clusters reps.

06.22.16

Fitness
A1.deadlift @ X111 X 3-4 X 3; rest 30 seconds
A2.feet elevated P.lette push-ups X AMRAP-1 X 3; bretzel X 15 seconds ea
B.15:00 block
-D-bell/KB front squat @ 20X0 X 10
-ring rows X 6-8
-10 second AD sprint (5 sec roll in)
-pec PNF X 10 seconds

Performance
A.15:00 block
-tuck jump over hurdle X 3
-shuttle run X 2 laps
-loaded shoulder flexion X 20 seconds
B.row 40 seconds X 99% X 3; rest 3-4:00
C.12:00 block or 3 sets (whichever comes first)
-wrestler’s bridge X 10 alt
-30 forward fold pulses
-ring side bend X 15 seconds ea
-90/90 switch X 6 alt
-table X 20 seconds

06.21.16

Fitness
AMRAP in 18:00
Run 400 meters
15 V-ups
100 meter sandbag carry (bear hug) @ 60/45

Performance
A.3 rounds for time
25 wall ball shots
18 burpees
11 pull-ups
B.Z1 for ~ 10:00 w/3 sets of 20 second arched plank during Z1

06.20.16

Fitness
A.15:00 block
-back squat @ 20X0 X 3-4
-1.1.1 pull-ups
-loaded shoulder flexion X 20 seconds
B.15:00 block
-D-bell OH press @ X120 X 6-8
-AD sprint X 10 seconds (5 sec roll in)
-pigeon PNF X 15 seconds

Note: more than 8 strict pull-ups max  = add weight

Performance
A.12:00 block
-clean and jerk @ ~ 77% X 1-3 (base on feel)
-1 max broad jump
B.run 300 meters fast X 4; rest 3-4:00
C.10:00 block or 3 sets (whichever comes first)
-bretzel X 20 seconds ea
-butcher’s block X 20 seconds
-german hang X 20 seconds
-jefferson hang X 30 seconds

*Spend some time w/single leg seiza b/t the end of part ‘a’ and the first run.

06.17.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets-please record
B.Z1 for 5-10:00

06.16.16

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.pull-ups X 8-10 X 3; pec PNF X 15 seconds
B.12:00 block
-OA OH press @ X120 X 5-6 ea
-AD sprint X 10 seconds (5 sec roll in)
-hip internal rotation PNF X 15 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 75% X 1-3 (base on feel)
-5 max vertical jumps
B.@ 85-90%
Run 800 meters; rest run time
Run 400 meters; rest run time
Run 200 meters
C.12:00 block
-loaded shoulder flexion 20 seconds
-jefferson hang 20 seconds
-90/90 switch X 6 alt
-german hang 20 seconds
-bad X 20 seconds
*No need to duplicate above movements in post training mobility.

06.15.16

Fitness
A.10:00 block
-1-3 forward rolls
-loaded shoulder flexion
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 ring rows
10 russian swings @ 55/35
20 lunge steps
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance

A.for 25:00 w/~30 seconds b/t ea movement

-row 250 meters

-10 burpees

-10 box jumps @ 24/20

-10 wall ball shots

-10 TTB

-run 200 meters

B.accumulate 60 seconds in hollow and arched plank--rest as needed

06.14.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds

Performance
A.snatch @ ~ 75% X 3 X 4; single leg seiza X 15 seconds ea then rest as needed
B1.back squat @ 20X0 X 5-6 X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 6-10 X 3; pec PNF X 15 seconds ea
C.Z2 as time allows (10-20:00)

06.13.16

Fitness
A1.deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.ring push-ups X 8-12 X 3; bad stretch X 15 seconds ea
B1.split squat @ 30X0 X 10 ea X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 6-8 X 3; thoracic bridge X 15 seconds ea
C.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok-please record

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.Z1 for 5-10:00

New Cycle Objectives

This is an intensification cycle.

Fitness

• Increase maximum lactic power as tested by the Assault Bike.
• Improve tumbling and low gait competency.
• Increase absolute squat, hinge, press and pull strength.
• Increase mixed modal aerobic power capacity.

Performance

• Improve competency and speed in running with abrupt directional changes.
• Increase speed and repeatability in lactic repeats (cyclic and mixed modal).
• Improve jumping ability.
• Increase upper body muscular endurance/speed endurance.

Summer Diagnostics Reporting

Below are the links to the spreadsheets on which you can enter your DOTS results.  You do not need to keep all of your results on the same row.  Please report your results even if you did not complete all of the diagnostics.

Thank you!

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

06.10.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 112515

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B.15:00 block
-5-10 Dive Bomber Push-ups
-10 OA russian swings (5 ea)
-bretzel or thoracic bridge X 15 seconds ea

06.09.16

Fitness
A1.thruster from rack X 10 X 3; rest 20 seconds
A2.8-12 pull-ups X 3; rest 0
A3.wall rack stretch X 15 pulses ea X 3; rest 60 seconds
B.for 10:00 @ Z2
Run or AD 60 seconds
Bear crawl 1 length
Crab crawl 1 length
Row 60 seconds

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.work to a 1RM close grip bench press @ 20X0
D. Z2 of choice for 10:00
*compare to 111915

06.08.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds

Performance

A.AMRAP strict pull-ups (pronated) in 1 set

B.snatch @ ~ 60% X 2 X 5; rest 60 seconds

C.In 8:00, build to a heavy single hang power clean

D.AD or run 15 seconds @ 90% X 6; rest/walk 45 seconds

*compare to 112015

06.07.16

Fitness
A1.10 alt lunges (weighted) X 4; rest 20 seconds
A2.barbell bent over row @ X020 X 8-10 X 4; rest 0
A3.table stretch X 15 seconds X 4; rest 60 seconds
B.hollow plank X 20 seconds X 3; rest as needed

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 113015

06.06.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 111615

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 111315
B.AMRAP bar dips in one set
C.row 30 seconds X 5; rest 30 seconds--keep within 10 meters

06.03.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 111315
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.for 15-20 minutes @ Z2
Row 250 meters
1 length bear crawl
100 meter suitcase carry (switch ½ way)
Run 200 meters

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time

06.02.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 111215
D.10-15 hollow rocks X 3; rest as needed

Performance
A.5 sets @ 85%
Row or AD 60 seconds
10 power cleans @ 40%
15 NJ burpees
20 box step-ups
Rest 2:00 b/t sets
B.Z1 for 5:00

06.01.16

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 111015

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 111015

05.31.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 110915
C.Z1 of choice for 5-10:00

Performance

A.standing broad jump--best of 3 attempts (inches)

B.work up to a 1 rep power snatch.

C.3 sets @ Z2

Run/row 400 meters

3-10 strict pull-ups

30 second arched plank

100 meter suitcase carry (switch ½ way)

*compare to 111615

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.27.16

Fitness
2-3 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats

Performance
4 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats
*50 minute cap

05.26.16

Fitness
A1.deadlift @ 1121 X 8-10 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.@ Z2 for 15:00
Row or run 2:00
Arched plank 20 seconds
50 meter farmer’s carry
10 V-ups
5 sprawl to lay outs

Performance
A.15:00 block
-clean and jerk @ 60% X 3-drop all
-L-sit X 10-15 seconds
-wall rack stretch X 15 pulses + 15 seconds PNF
B.15:00 block
-6 alternating lunges (weighted)
-3-5 swans
-dorsi stretch X 20 seconds each

*All Friday, May 27 training sessions will be held at Highland Rd Park (weather permitting).

05.25.16

Fitness
A1.back squat @ 31X1 X 8-6-4; rest 30 seconds
A2.ring rows @ X020 X 5-12 X 3; rest 90 seconds
B.10 sets EMOM
odd=run 30 seconds @ 85-90%
even=row or AD 30 seconds @ 85-90%

Performance
A.12 minute block
-snatch @ 75% X 1.1 w/15 seconds b/t cluster reps
-bad stretch PNF X 15 seconds
B. 2 sets @ Z2
Run 800 meters
Hollow plank 40 seconds
Row 800 meters
Arched plank 40 seconds

05.24.16

Cycle Re-tests

Fitness
A.for time
AD 2 miles
Row 2k
B1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
B2.hollow rock X 10 X 3; rest 60 seconds

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks

05.23.16

Cycle Re-tests

Fitness

A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands.  Note weight each side.

B.AMRAP of knees-to-elbows  in one set.  Multiple attempts ok.  No kipping!

*No knees-to-elbows=max active tuck hang in seconds

C.max hollow plank in seconds

D.max arched plank in seconds

E.max protracted ring FLR hold in seconds

F.run 3:00 @ 85% X 3; rest walk 3:00

Coach note:

*use partner to help with ‘c,’ ‘d,’ and ‘e’ (to time and check for hollow position on ‘c’).

**neutral grip on the ring FLR

Performance

A.work up to a max 3 rep back squat @ 32X1

B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable

C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.

D.run 30 seconds @ 90% X 8; rest 30 seconds

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.20.16

Fitness
A.4 sets @ 85%
Row 500 meters
15 NJ burpees
100 meter farmer’s carry
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance
A.4 rounds for time
Run 400 meters
10 thrusters @ 95/65
10/5 L-pull-ups

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.19.16

Fitness
A1.12-14 alt lunges w/DB/KB in front rack X 4; rest 30 seconds
A2.10-12 knees-to-elbows X 4; pec PNF X 15 seconds each
B1.AD 30 seconds @ 85% X 5; rest 30 seconds
B2.run 30 seconds @ 85% X 5; rest 30 seconds

Performance
A.15:00 block
-3 position snatch (high, mid,floor) @ 60%  (1 rep of each)
-planche leans on P.lettes (feet on floor) X 20 seconds
-pec PNF on floor X 15 seconds
B.15:00 block
-back squat @ 32X1 X 2
-1-3 legless rope climbs
-pigeon PNF X 15 seconds

05.18.16

Fitness
A.4 rounds for time
Row 400 M/run 400 M
10 russian swings @ 55/35
AMRAP strict pull-ups
*Student alternates running and rowing.  It does not matter which is first.
**Subtract 10 seconds for each completed pull-up.  Score is total time after subtraction.
B.40 hollow rocks

Performance
A.12:00 block
-3 position clean (high, mid, floor) @ 60%  (1 rep of each position)
-wall rack stretch X 20-30 seconds each
B.2 sets @ Z2
Run 800
Row 800
hollow to arched roll w/5 seconds ea X 3

05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets

05.16.16

Fitness
A1.snatch grip  deadlift @ 1121 X 6-8 X 3; rest 30 seconds
A2.dip bar tuck sit  X 15-20 seconds X 3; bad PNF
B.for time
60/40 P.lette push-ups (feet on floor)
20/10 strict pull-ups
30 ring rows
*Student may partition as desired.

Performance
A.15:00 block
-snatch @ 80% X 1.1 (15 seconds b/t cluster reps)
-feet elevated ring push-ups w/RTO @ 20X0 X 3-8
-rib pull or bretzel X 15 seconds ea
B.15:00 block
-pistol to shrimp squat X 2 ea (no alternating sides)
-4-10 strict TTB
-dorsi stretch (unloaded) X 20 seconds
C.arched plank X 25 seconds X 4; rest as needed

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.13.16

Fitness
A1.back squat @ 31X1 X 3.3.3 X 3; rest 20 seconds
A2.split squats (add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.for 25:00 @ Z2
Run 400 meters
100 meter sandbag carry @ 60/45
Bear crawl 1 lap
Row 600 meters
10 sprawl to layouts
10 side sit switches

Performance
A.2 sets for 15:00 each @ 80%
-10 NJ burpees
-7/4 strict pull-ups
-run 200 meters
-15 thrusters @ 45/35
-row 200 meters
-100 meter sandbag carry @ 60/45
-10 V-ups
Rest 5:00 b/t sets

05.12.16

Fitness
A1.romanian deadlift @ 1121 X 5-7 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.AMRAP in 10:00
3/1 strict pull-ups
9/6 ring push-ups
12 hollow rocks

Performance
A.15:00 block
-clean and jerk @ 75% X 1
-ring dips w/RTO X 4-6
-pec PNF X 15 seconds
B.15:00 block
-loaded shrimp squat X 3 ea
-L-hang to TTB X 3-5
-dorsi stretch X 20 seconds ea
C.floor superman X 15 seconds X 3; rest as needed

05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

05.10.16

Fitness
A1.10-12 alternating loaded cossack squats X 3 (1 KB or DB); single leg seiza (lift knee) X 15-20 seconds ea
A2.L-Hang X 10-20 seconds X 3; prone shoulder swimmers X 5-7
B1.AD @ 85-90% for 2:00 X 2; rest 2:00
B2.row @ 85-90% for 2:00 X 2; rest 2:00
C.arched plank X 30 seconds X 3; rest 30 seconds

Performance
A.15:00 block
-snatch @ 75% X 1.1 (15 seconds b/t cluster reps)
-5 slow ring blenders ea direction
-floor pike X 30 seconds
B.15:00 block
-back squat @ 32X1 X 3-4
-1-2 rope climbs (use legs only if necessary)
-pigeon PNF X 15 seconds
C.run and/or row 30 seconds X 8; rest 30 seconds

05.09.16

Fitness
A.AMRAP in 17:00
Run 400 meters
20 thrusters @ 65/45
15 ring rows
10 sandbag GTS @ 60/45
B.Z1 for 5:00
C1.hollow plank X 30 seconds X 2; rest 30 seconds
C2.side plank X 30 seconds ea side X 2; rest 30 seconds

Performance
A.12:00 block
-high hang clean @ 65% X 2 (drop all)
-bretzel X 15 seconds ea (use abmat)
B.@ Z2 for 22:00
Run 400 meters
10 hindu push-ups
10 Forward ape steps
10 slow alt. Cossack squats
Active hang 30 seconds
10 hollow rocks
Row 400 meters

05.06.16

Fitness
A1.loaded reverse lunges (alt) X 10 X 3; rest 30 seconds
A2.6-8 knees-to-elbows X 3; pigeon PNF X 15 seconds ea
B.6 sets w/a running clock every 2:00-
odd=run or row 200 meters
even=10 hollow rocks

Performance
A.15:00 block
-high hang snatch @ 55% X 3
-ring/P.lette L-sit X 10 seconds
-90/90 transition X 1 each
B.15:00 block
-back squat @ 30X0 X 8-10
-~⅓ of reps of strict pull-ups w/added weight if possible
-pec PNF X 15 seconds ea
C.run 200 meters @ 85%-90% X 4; rest ~ 2:00

05.05.16

Fitness
A.21-15-9 for time
-row (cals)
-burpees
-russian swing @ 55/35
B.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance

A.12:00 block

-clean and jerk @ 70% X 2

-bad PNF X 15 seconds

B.@ Z2 for 15:00

Row 300 meters

20 box step-ups @ 24/20

Side plank X 20 seconds ea

05.04.16

Fitness
A1.front  squat @ 32X1 X 5-6 X 2; rest 10 seconds
A2.weighted box step-ups @ 20in all  X 8 ea X 2; pec PNF X 15 seconds ea
B. @ Z2 for 15:00
Row 200 meters
Side plank X 20 seconds ea
Run 200 meters
Jump rope 30 seconds

Performance
A.2 sets @ 85%
Run 800 meters
10/5 strict pull-ups
10 sandbag lunges @ 60/45
10 hindu push-ups
25 double unders
15 V-ups
100 meter farmer’s carry
Rest 4:00 b/t sets
*sandbag on shoulders or back

05.03.16

Fitness
A1.deadlift @ TNG (light and fast-pause @ bottom to re-set back if necessary) X 10 X 3; rest 30 seconds
A2.Scap push-ups on P.lettes X 5-7 X 3; bad PNF X 15 seconds ea
B.3 rounds for time
10 OHPs @ 65/45
10 ring rows
10 P.lette push-ups
3/1 pull-ups
*barbell from floor on OHP

Performance
A.15:00 block
-snatch + OHSQ @ 70% X 1
-feet elevated ring push-ups @ 20X0 X 3-8
-bretzel X 15 seconds ea
B.15:00 block
-pistol X 2-5 ea (do not alternate)
-hanging leg circles X 4-6 (alternating)
-shoulder internal rotation bridge X 15 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

05.02.16

Fitness
A.2 sets @ 85%
Row 600/AD .5 miles
200 meter sandbag carry @ 60/45
100 meter farmer’s carry (moderate)
20 box step-ups @ 24/20
15 V-ups
Rest 4:00
B.arched plank X 20 seconds X 2; rest as needed

Performance
A.for time
5 rope climbs
20/12 ring dips
30 cal row
40 wall ball shots
30 burpees
20/12 pull-ups
Run 400 meters
B1.ring side plank X 10 seconds ea X 2; rest as needed
B2.arched plank X 20 seconds X 2; rest as needed

04.29.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 5 X 3(heavier than last week); bad PNF X 15 seconds
A2.protracted ring FLR X 10-30 seconds X 3; 90/90 pigeon (rear leg emphasis) PNF X 15 seconds
B.AMRAP in 8:00
3/1 strict pull-ups
10 hindu push-ups
15 squats

Performance

A.15:00 block

-power clean and jerk @ 75% X 2 (drop all)

-archer push-up (floor) X 3-5 se side

-bad stretch PNF X 15 seconds

B.15:00 block

-shrimp squat variation X 3-5 ea

-3-8 strict TTB

-pec PNF X 15 seconds

C.6 sets EMOM

odd=L-sit X 8-10 seconds

even=swan X 8-10 seconds

04.28.16

Fitness
A.2 sets @ 85%
Run 400/row 500
20 sprawls
50 jump rope reps
15 russian swings @ 55/35
10 wall ball shots
10 V-ups
10 ring rows
Rest 4:00 b/t sets
*run 1 time, row 1 time
B.arch plank reps @ 1211 w/pvc X 10 X 2; rest as needed

Performance
A.for time
21-18-15-12-9
Russian swings @ 55/35
NJ burpees
Box jumps @ 24/20
*step-ups are acceptable if desired
B.6 sets EMOM
odd=hollow plank X 25 seconds
even=arched plank 25 seconds

04.27.16

Fitness
A1.6-8 alternating loaded cossack squats X 3 (1 KB or DB); pigeon pnf X 15 seconds ea
A2.12-14 knees-to-elbows X 3; shoulder internal rotation bridge X 15 seconds
B.run and/or row for 90 seconds @ 85% X 4; rest 90 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance
A.15:00 block
-snatch @ 75% X 2 (drop all)
-planche leans on P.lettes (hollow emphasis) X 10-20 seconds
-90/90 (back leg lift emphasis) X 6-10 seconds ea
B.15:00 block
-back squat @ 32X1 X 5-7
-1 strict pull-up + 1 strict TTB X 2-6
-shoulder internal rotation bridge X 15 seconds

04.26.16

Fitness
A.for time
50 cal AD
40 push-ups
30 jumping lunges
20 DLs @ ~40% max
50 cal row
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 25 seconds X 2; rest 25 seconds

Performance
A.12:00 block
-high hang clean @ 60% X 3 (drop all)
-rib pull X 15 seconds ea side
B.@ Z2 for 20 minutes
Run 400 meters
10 low gait PVC pass throughs
Duck walk 20 steps
Row 300 meters
50 meter suitcase carry (moderate-switch ½ way)
25 seconds arched plank

04.25.16

Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 10 seconds
A2.split squats ( add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.@ Z2 for 20:00
Run 2:00
25 seconds hollow plank
10 scap push-ups
5 swans
25 seconds arched plank
Row 2:00

Performance
A.8:00 @ 85%
2 wall walks
10 deadlifts @ 135/95
20 alt lunges (step backwards in place-don’t walk)
Run 200 meters
Rest 4:00
8:00 @ 85%
100 meter sandbag carry @ 60/45
25 double unders
10 knees-to-elbows
10/5 bar dips
Rest 4:00
@ 85%
Row 650 meters

04.22.16

Fitness
A.AMRAP in 20:00
Run 200 meters
20 box step-ups @ 24/20
10 knees-to-elbows
100 meter sandbag carry @ 60/45
10 sprawl to layouts
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-hang snatch @ 60% X 3

-bretzel X 15 seconds ea side

B.2 sets @ Z2

Row 4:00

2 t get-ups ea side 

Hollow plank 20 seconds

Run 4:00

Arched plank 20 seconds

04.21.16

Fitness
A1.front  squat @ 32X1 X 6-8 X 3; rest 10 seconds
A2.split squats (no added weight) @ 30X0 X 8 ea X 3; rest 90 seconds
B.@ Z2 for 15:00
Bear crawl 1 lap
Row 200 meters
Crab crawl 1 length
Run 200 meters
Jump rope 30 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.2 sets @ 85%
Row 600/AD 1 mile
10 P.lette kick throughs
3 rope climbs
15 hollow rocks
5 strict HSPUs
10 burpee pull-ups
Run 400 meters
Rest 5:00
*Row on 1 set and AD the other.

04.20.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 6-8 X 3; bad PNF X 15 seconds
A2.protracted ring FLR X 10-25 seconds X 3; 90/90 pigeon PNF X 15 seconds
B.3 rounds for time
10/5 strict pull-ups
10/5 strict bar dips

Performance
A.15:00 block
-clean and jerk @ 70% X 3
-ring dips w/RTO X 3-5
-standing straddle w/10 sec PNF X 30 seconds
B. 15:00 block
-uneven split squat X 5 ea
-2-6 strict TTB
-pec PNF X 15 seconds
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.slow arched swimmers 20 seconds X 3; rest 20 seconds

04.19.16

Fitness
A.10:00 @ 85%
Run 200 meters
10 OHSQs @ 45/35
5/3 pull-ups
Rest 5:00
10:00 @ 85%
Row 200 meters
10 P.lette push-ups
5 sandbag GTS
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.3 rounds for time
run/row 800 meters
10 sandbag get-ups @ 60/45
20 box step-ups @ 24/20
B1.hollow plank X 20 seconds X 3; rest 20 seconds
B2.arched plank X 20 seconds X 3; rest 20 seconds

*Student chooses to either run twice and row once or row twice and run once.  Must alternate.

04.18.16

Fitness
A1.6-8 alt lunges w/DB/KB in front rack X 3; foot on rig 20 seconds
A2.10-12 knees-to-elbows X 3; pec PNF X 15 seconds each
B.row and/or AD 60 seconds @ 85% X 6; rest 60 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.15:00 block
-snatch @ 70% X 3 (drop all)
-L-sit X 10-15 seconds
-pigeon PNF X 15 seconds
B.15:00 block
-back squat @ 32X1 X 6-8
-tuck pull-ups (strict) X 3-8
-foot on rig X 15 seconds ea
C.@ 90%
Run 3:00; rest 3:00
Run 2:00; rest 2:00
Run 1:00

New Cycle Objectives April 2016

Fitness
-Increase aerobic endurance.
-Develop upper body resiliency through scapular movement awareness and strength.
-Develop balanced single leg squat strength.
-Improve low back and anterior (front) midline strength endurance as well as glute engagement.

Performance
-Develop upper body resiliency through scapular movement awareness and strength.
-Develop power production and movement complexity through higher volume Olympic lifting.
-Develop aerobic endurance.
-Develop structural/positional stability through slow tempo barbell training.
-Develop midline and lumbar strength-endurance.

04.15.16

Fitness
A.for time
200 meter sandbag carry
50 cal row
40 NJ burpees
30 hanging knee raises (above waist)
20 russian swings @ 55/35
200 meter sandbag carry
B1.hollow plank X 15 seconds X 2; rest 20 seconds
B2.arched plank X 15 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-clean and jerk @ 65% X 5

-pigeon PNF X 15 seconds

B.@ Z2 for 20:00

Run 400 meters

Bear crawl 1 lap

20 double unders

Row 400 meters

*do not spend more than 30 seconds on double unders

04.14.16

Fitness
A1.back squat @ 32X1 X 5 X 3; rest 30 seconds
A2.box step-ups (w/d-bells) X 5 ea X 3; rest 90 seconds
*explode up and control down on step-ups--do not alternate
B.12 minutes @ Z2
Row 300 meters
6 hollow rocks
Run 200 meters
15 seconds arched plank

Performance
A.10:00 @ 85%
Row 250 meters
10 hindu push-ups
5 tuck jumps over hurdles
6 controlled cossack squats (alt)
Rest 5:00
10:00 @ 85%
Run 200 meters
1-2 strict MUs
1 moderate T-get up each side
10 hollow rocks
10 seconds arched plank

04.13.16

Fitness
A1.russian swings X 20 X 4; rest with bad stretch PNF X 15 seconds ea
A2.protracted ring FLR X 10-20 seconds X 4; rest w/rocking on forearms X 10
B.AMRAP in 10:00
10 hindu push-ups
10 ring rows w/feet elevated
C.Z1 for 5+ minutes

Performance

A.15:00 Block

-snatch @ 65% X 5 (drop all)

-6-10 ring push-ups w/RTO

-bad PNF X 15 seconds ea

B.15:00 Block

-split squat @ 30X0 X 6-8 ea

-strict TTB X 3-8

-pec PNF 15 seconds ea

C1.hollow plank X 20 seconds X 2; rest 20 s

C2.arched plank X 20 seconds X 2; rest 20 s

04.12.16

Fitness
A.for time
AD 2 miles
Row 2k
B1.L-hang X 10-20 seconds X 3; rest 20 seconds
B2.hollow plank X 15 seconds X 3; rest 20 seconds
B3.arched plank X 15 seconds X 3; rest 20 seconds

*Part 'a' is a new cycle test.

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds

*Part 'a' is a new cycle test.

04.11.16

New Cycle Tests

Fitness
A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands.  Note weight each side.
B.AMRAP of knees-to-elbows  in one set.  Multiple attempts ok.  No kipping!
*No knees-to-elbows=max active tuck hang in seconds
C.max hollow plank in seconds
D.max arched plank in seconds
E.max protracted ring FLR hold in seconds
F.run 3:00 @ 85% X 3; rest walk 3:00

Performance
A.work up to a max 3 rep back squat @ 32X1
B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable
C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.
D.row 4:00 @ 90% X 2; rest 3:00

04.08.16

Fitness & Performance
@ Highland Rd Park

A.Ball toss w/partner(s) 10:00 + other games
B1.L-sit X 10 seconds X 4
B2. Swan hold X 10-15 seconds X 4
B3.duck walk ~ 25 feet X 4
C.hill run/sprint X 6; rest/walk to start
D.group mobility flow w/tactical breathing

04.07.16

Fitness
A1.2-10 strict pull-ups X 4; rest 30 seconds (add weight if over 10)
A2.10 alt lunge steps (w/D-bells) X 4; rest 30 seconds
A3.row 300 meters @ 85% X 4; rest 90 seconds
B.arched plank X 20 seconds X 3; rest as needed

Performance
A.power clean and jerk @ 60% X 2 X 5; rest 60 seconds
B.front squat @ 20X0 X 5 X 3; rest 2:00
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.arched plank X 20 seconds X 3; rest 20 seconds

04.06.16

Fitness
A.work to a 1RM OHP (re-test from beginning of cycle)
B. 3 rounds for time (re-test from beginning of cycle)
Run 400 meters
20 russian swings @ 55/35
20 box step-ups
100 meter sandbag carry @ 60/45

Performance
A.snatch @ 60% X 2 X 5; rest 60 seconds and drop all
B1.1-3 MUs X 4; rest 60 seconds
B2.3-6 Belly-to-wall HSPUs X 4; rest 90 seconds
C1.run 60 seconds @ 90% X 2; rest 90 seconds
C2.row 60 seconds @ 90% X 2; rest 90 seconds

04.05.16

Fitness
A.In 10:00, work to a 5 RM front squat (re-test from beginning of cycle).
B.AMRAP of strict pull-ups in 1 set (re-test from beginning of cycle)
Women=supinated
Men=pronated
C.for 10-15:00 @ Z2
row or AD 60 seconds
100 meter farmer’s carry
Bear crawl 1 lap

Performance
A.Max single leg triple jump (each side)
*compare to 030116 (re-test from beginning of cycle)
B.4 sets @ 90%
Row 200 meters
10 DLs @ 115/85
10 over the bar burpees
10 wall ball shots
Rest 90 seconds b/t sets

Friday, Friday, Friday!

All training sessions on Friday, April 8 will be held at Highland Rd. Park (weather permitting).  Please meet at the pull-up bars near the pavilion.

*In the event of inclement weather, meet at TPG.

04.04.16

Fitness
A1.KB/DB OHP @ X020 X 10-12 X 3; rest 10 seconds
A2.Dive Bomber push-ups X AMRAP-2 (slowly) X 3; rest 30 seconds
A3.deadlift @ X021 (re-set) X 5-3-2; rest 2:00
B.run 20 seconds @ 90% X 10; rest 20 seconds

Performance
A.work to a 3 RM CGBP @ 20X0
B.for time
Row 1,600 meters
Run 1,600 meters
*Compare to 022916
**use same course as first test.

04.01.16

Fitness
A.for time
Row 1,000 meters
35 jump squats
25 DB STOH @ 25/15
15 ring pull-ups
Run 800 meters
B.Z1 for 5:00

Performance
A.4 rounds for time
7/4 strict pull-ups
9 OHSQs @ 95/55
Run 400 meters
B.Z1 for 5:00