End of Cycle Re-Test
Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds
*compare to 092716
Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 1-2
-AB X 8 second sprint
-20 second elevated child’s pose
*compare to 092716
Tuesday, November 01, 2016
Monday, October 31, 2016
10.31.16
End of Cycle Re-test
Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.work to a heavy 1 rep deadlift
C.work to a heavy 1 rep OHP
D.run 400 meters for time
E.cyclic Z2 for 5-10:00
*compare to 092616
Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets
*compare to 092616
Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.work to a heavy 1 rep deadlift
C.work to a heavy 1 rep OHP
D.run 400 meters for time
E.cyclic Z2 for 5-10:00
*compare to 092616
Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets
*compare to 092616
Friday, October 28, 2016
10.28.16
Fitness
A.bunny hop X 6-6 times intoto 100 meter run (focus on lean and fast turnover) x 3
B1.DL @ X1drop X 6 X 3; rest 30 seconds
B2.1 turkish get-up ea side X 3; rest 90 seconds
C.run 40 seconds @ 85% X 5; rest 40 seconds
Performance
A.snatch @ 60% X 2 X 8 EMOM
B1.front squat @ 21X1 X 6-8 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 30 seconds
B3.3 tuck jumps over hurdles X 3; rest 90 seconds
A.bunny hop X 6-6 times intoto 100 meter run (focus on lean and fast turnover) x 3
B1.DL @ X1drop X 6 X 3; rest 30 seconds
B2.1 turkish get-up ea side X 3; rest 90 seconds
C.run 40 seconds @ 85% X 5; rest 40 seconds
Performance
A.snatch @ 60% X 2 X 8 EMOM
B1.front squat @ 21X1 X 6-8 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 30 seconds
B3.3 tuck jumps over hurdles X 3; rest 90 seconds
Thursday, October 27, 2016
10.27.16
Fitness
A.for time
31 cal row
31 thrusters @ 50% of front squat or 95/65 (whichever is lighter)
31 burpees over the bar
31 pull-ups
run 800 meters
Performance
A.for time
31 cal row
31 thrusters @ 95/65
31 burpees over the bar
31 pull-ups
run 800 meters
A.for time
31 cal row
31 thrusters @ 50% of front squat or 95/65 (whichever is lighter)
31 burpees over the bar
31 pull-ups
run 800 meters
Performance
A.for time
31 cal row
31 thrusters @ 95/65
31 burpees over the bar
31 pull-ups
run 800 meters
Wednesday, October 26, 2016
10.26.16
Fitness
A.bunny hop X 6-6 times intoto 100 meter run (focus on lean and fast turnover) x 3
B.20:00 block
-6-10 P.lette push-ups w/feet elevated @ 2111
-standing internal rotation X 20 seconds
-6-10 ring rows @ 1121
-butcher’s block X 20 seconds
-3 shrimp squats ea side (no alt)
-10 hollow rocks
Performance
A.6-8 sets @ 99%
Record distance ea set
-row 20 seconds (odd sets)
-AD 20 seconds (even sets)
rest 2-3:00 b/t sets
-5 second roll in
*only perform 8 sets if you haven’t dropped off more than ~ 5% in your distance after set 6.
B.hollow plank X 30 seconds X 3; rest as needed
A.bunny hop X 6-6 times intoto 100 meter run (focus on lean and fast turnover) x 3
B.20:00 block
-6-10 P.lette push-ups w/feet elevated @ 2111
-standing internal rotation X 20 seconds
-6-10 ring rows @ 1121
-butcher’s block X 20 seconds
-3 shrimp squats ea side (no alt)
-10 hollow rocks
Performance
A.6-8 sets @ 99%
Record distance ea set
-row 20 seconds (odd sets)
-AD 20 seconds (even sets)
rest 2-3:00 b/t sets
-5 second roll in
*only perform 8 sets if you haven’t dropped off more than ~ 5% in your distance after set 6.
B.hollow plank X 30 seconds X 3; rest as needed
Costume Workout!
Thursday, October 27 is our annual costume workout at all sessions!
There will be treats!
There will be treats!
10.25.16
Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B.OH press @ X020 X 3-1-3-1; rest 90 seconds w/OA lat stretch X 15 seconds ea
C.5 sets @ 85%
run 100 meters
5 DLs @ 50%
10 push-ups
25 DUs or 50 singles
rest 60 seconds b/t sets
Performance
A.clean and jerk @ 60% X 2 X 8 EMOM
B1.L-sit X 5-10 seconds X 4; rest 15 seconds
B2.OH Med ball throw X 3 X 4; rest 20 seconds
B3.8 straddle leg circles ea direction X 4; rest 75 seconds
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B.OH press @ X020 X 3-1-3-1; rest 90 seconds w/OA lat stretch X 15 seconds ea
C.5 sets @ 85%
run 100 meters
5 DLs @ 50%
10 push-ups
25 DUs or 50 singles
rest 60 seconds b/t sets
Performance
A.clean and jerk @ 60% X 2 X 8 EMOM
B1.L-sit X 5-10 seconds X 4; rest 15 seconds
B2.OH Med ball throw X 3 X 4; rest 20 seconds
B3.8 straddle leg circles ea direction X 4; rest 75 seconds
10.24.16
Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B1.DB or KB front squat @ 20X0 X 10 X 3; rest 30 seconds
B2.pull-up ladder X 1-2-3 X 3; rest 0
B3.pigeon pnf X 15 seconds ea X 3; rest 60 seconds
C.run 15 seconds fast X 5; rest 45 seconds
Performance
A.16:00 Gymnastics Circuit
-3-5 strict, arched CTB pull-ups
-3-5 belly-to-wall HSPUs
-butcher’s block X 20 seconds
-15 hollow rocks
-3-5 pistols ea side (no alternating)
-bretzel X 15 seconds ea
B.3 sets @ 85%
run 400 meters
30 DUs
15 russian swings @ 55/35
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B1.DB or KB front squat @ 20X0 X 10 X 3; rest 30 seconds
B2.pull-up ladder X 1-2-3 X 3; rest 0
B3.pigeon pnf X 15 seconds ea X 3; rest 60 seconds
C.run 15 seconds fast X 5; rest 45 seconds
Performance
A.16:00 Gymnastics Circuit
-3-5 strict, arched CTB pull-ups
-3-5 belly-to-wall HSPUs
-butcher’s block X 20 seconds
-15 hollow rocks
-3-5 pistols ea side (no alternating)
-bretzel X 15 seconds ea
B.3 sets @ 85%
run 400 meters
30 DUs
15 russian swings @ 55/35
Friday, October 21, 2016
10.21.16
Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.OH Press @ X020 X 5 X 4; rest 90 seconds w/20 seconds loaded shoulder flexion
D.3 sets @ 85%
run 200 meters
15 russian swings @
rest 3:00
3 sets @ 85%
row 200 meters
10 hindu push-up
Performance
A.15:00 block
-hang power clean and jerk X 3
-6 rebound lateral jumps over hurdle
-bad stretch X 20 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 6; rest 45 seconds
C.12 straddle leg circles ea direction X 2; rest as needed
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.OH Press @ X020 X 5 X 4; rest 90 seconds w/20 seconds loaded shoulder flexion
D.3 sets @ 85%
run 200 meters
15 russian swings @
rest 3:00
3 sets @ 85%
row 200 meters
10 hindu push-up
Performance
A.15:00 block
-hang power clean and jerk X 3
-6 rebound lateral jumps over hurdle
-bad stretch X 20 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 6; rest 45 seconds
C.12 straddle leg circles ea direction X 2; rest as needed
Thursday, October 20, 2016
10.20.16
Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.15:00 block
-back squat @ 21X1 X 3-4
-3-4 pull-ups (add weight if max is over 10)
-dorsi stretch X 20 seconds ea
D.run 20 seconds fast X 6; rest 60 seconds
Performance
A.15-12-9 for time
back squat @ 60%
L-pull-ups
B.run/row 30 seconds @ 85-90% X 8; rest 30 seconds
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.15:00 block
-back squat @ 21X1 X 3-4
-3-4 pull-ups (add weight if max is over 10)
-dorsi stretch X 20 seconds ea
D.run 20 seconds fast X 6; rest 60 seconds
Performance
A.15-12-9 for time
back squat @ 60%
L-pull-ups
B.run/row 30 seconds @ 85-90% X 8; rest 30 seconds
Wednesday, October 19, 2016
10.19.16
Fitness
A.21-15-9 for time
wall ball shots @20/14
burpees
ring rows
B.tucked hollow plank X 30-45 seconds X 3; rest as needed
Performance
A.20:00 Gymnastic Circuit
-1-3 MUs
-15 hollow rocks
-planche lean X 20 seconds
-10 alternating cossack squats
-straddle leg circles X 10 ea
-loaded shoulder flexion X 20 seconds
B.@ 85% for 8:00
row 18 cals
15 wall ball shots
12 TTB
9 burpees
A.21-15-9 for time
wall ball shots @20/14
burpees
ring rows
B.tucked hollow plank X 30-45 seconds X 3; rest as needed
Performance
A.20:00 Gymnastic Circuit
-1-3 MUs
-15 hollow rocks
-planche lean X 20 seconds
-10 alternating cossack squats
-straddle leg circles X 10 ea
-loaded shoulder flexion X 20 seconds
B.@ 85% for 8:00
row 18 cals
15 wall ball shots
12 TTB
9 burpees
Tuesday, October 18, 2016
10.18.16
Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.In 12:00, work to a heavy 2 rep DL @ X111
D1. OA DB press @ X020 (neutral to pronate) X 3 ea X 4; rest 30 seconds
D2. run 60 seconds @ 85% X 4; rest 60 seconds
Performance
A.12:00 block
-high hang snatch X 3 (drop all)
-med ball chest pass X 3 @ 10-15#
B.work to a heavy 3 rep front squat @ 21X1 in 10:00.
C.3-6 slow swans X 5; rest 45 seconds
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.In 12:00, work to a heavy 2 rep DL @ X111
D1. OA DB press @ X020 (neutral to pronate) X 3 ea X 4; rest 30 seconds
D2. run 60 seconds @ 85% X 4; rest 60 seconds
Performance
A.12:00 block
-high hang snatch X 3 (drop all)
-med ball chest pass X 3 @ 10-15#
B.work to a heavy 3 rep front squat @ 21X1 in 10:00.
C.3-6 slow swans X 5; rest 45 seconds
Monday, October 17, 2016
10.17.16
Fitness
A.partner lean drill (run in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.20:00 block
-20 second chin over bar hold (supinated)
-20 second tuck sit
-10 alternating shrimp squats
-15 second -prone founder pose
Performance
all @ 97%
A 2 sets
for 2:00
7 thrusters @ 75/45
7 burpees
rest 6-7:00
for time
AB 20 cals
15/7 pull-ups
rest 6-7:00
B.Z1 for 5-10:00
A.partner lean drill (run in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.20:00 block
-20 second chin over bar hold (supinated)
-20 second tuck sit
-10 alternating shrimp squats
-15 second -prone founder pose
Performance
all @ 97%
A 2 sets
for 2:00
7 thrusters @ 75/45
7 burpees
rest 6-7:00
for time
AB 20 cals
15/7 pull-ups
rest 6-7:00
B.Z1 for 5-10:00
Friday, October 14, 2016
10.14.16
Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B.15:00 block
-deadlift @ X111 X 3
-kneeling DB seesaw press 6 (alt)
-thoracic bridge X 15 seconds ea
C.run 400 meters @ 85%; rest 2:00
run 200 meters @ 85%; rest 1:00
run 400 meters @ 90%
Performance
A.In 12:00, work to a heavy 2 rep snatch.
-3-5 plyo pushups b/t sets
B1.back squat @ 21X1 X 3 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/OA lat stretch X 15 seconds ea during rest
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B.15:00 block
-deadlift @ X111 X 3
-kneeling DB seesaw press 6 (alt)
-thoracic bridge X 15 seconds ea
C.run 400 meters @ 85%; rest 2:00
run 200 meters @ 85%; rest 1:00
run 400 meters @ 90%
Performance
A.In 12:00, work to a heavy 2 rep snatch.
-3-5 plyo pushups b/t sets
B1.back squat @ 21X1 X 3 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/OA lat stretch X 15 seconds ea during rest
Thursday, October 13, 2016
10.13.16
Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
C.12-9-6 for time
bar dips
strict pull-ups
*Add load if max is over 12 bar dips and 12 pull-ups
D.10:00 block
-1-3 forward rolls to vertical jump
-1-3 forward breakfalls
-side plank X 20 seconds ea
Performance
all @ 97%
A. 2 sets
AB .3 miles
20 russian swings @ 55/35
20 jumping lunges
rest 6-7:00
row 20 cals
20 burpees AFAP
rest 6-7:00
B.Z1 for 5-10:00
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
C.12-9-6 for time
bar dips
strict pull-ups
*Add load if max is over 12 bar dips and 12 pull-ups
D.10:00 block
-1-3 forward rolls to vertical jump
-1-3 forward breakfalls
-side plank X 20 seconds ea
Performance
all @ 97%
A. 2 sets
AB .3 miles
20 russian swings @ 55/35
20 jumping lunges
rest 6-7:00
row 20 cals
20 burpees AFAP
rest 6-7:00
B.Z1 for 5-10:00
Wednesday, October 12, 2016
10.12.16
Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B1.OA .D-bell power snatch X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 3-4 X 3; rest 90 seconds w/15 seconds single leg seiza ea side
C.8:00 @ 85%
run 200 meters
10 lateral box step-overs @ 24/20
10 ring rows
Performance
A.16:00 block
-clean and jerk X 1.1 (20 sec b/t cluster reps)
-jump over hurdle from seated X 3
-butcher’s block or loaded shoulder flexion 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 5; rest 45 seconds
C.10 leg circles ea direction in seated straddle X 3; rest as needed
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B1.OA .D-bell power snatch X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 3-4 X 3; rest 90 seconds w/15 seconds single leg seiza ea side
C.8:00 @ 85%
run 200 meters
10 lateral box step-overs @ 24/20
10 ring rows
Performance
A.16:00 block
-clean and jerk X 1.1 (20 sec b/t cluster reps)
-jump over hurdle from seated X 3
-butcher’s block or loaded shoulder flexion 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 5; rest 45 seconds
C.10 leg circles ea direction in seated straddle X 3; rest as needed
Tuesday, October 11, 2016
10.11.16
Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B.15:00 block
-D-bell or KB front squat @ 21X1 X 5-6
-barbell bent over row @X020 X 6-8
-OA lat stretch X 15 seconds ea
B.run 15 seconds fast X 8; rest 60 seconds
Performance
A.5 rounds for time
5 power snatches @ 70%
3 MUs
B.run/row 200 meters @ 85-90% X 6; rest 60 seconds
*you choose mix and match ok.
C.Z1 for 5:00
*No MUs = 3-5 strict pull-ups + 3-5 strict dips (ring or bar) ea set.
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill X 10 ea X 3; rest 20s
B.15:00 block
-D-bell or KB front squat @ 21X1 X 5-6
-barbell bent over row @X020 X 6-8
-OA lat stretch X 15 seconds ea
B.run 15 seconds fast X 8; rest 60 seconds
Performance
A.5 rounds for time
5 power snatches @ 70%
3 MUs
B.run/row 200 meters @ 85-90% X 6; rest 60 seconds
*you choose mix and match ok.
C.Z1 for 5:00
*No MUs = 3-5 strict pull-ups + 3-5 strict dips (ring or bar) ea set.
Monday, October 10, 2016
10.10.16
Fitness
A.for time
-100 jump rope reps or 30 DUs
-200 meter sandbag carry @ 60/45
-row 60 cals
-20 hollow rocks
-10/5 strict pull-ups
-30/20 p.lette push-ups
-50 squats
-100 jump rope reps or 30 DUs
B.floor superman X 10 seconds X 3; rest as needed
Performance
A.20:00 Gymnastics Circuit
-3-5 belly-to-wall HSPUs
-3-5 pistols w/1 sec pause @ bottom ea side (do not alternate)
-table X 15 seconds
-hanging leg circles X 4-6 alt
-L-sit X 5-10 seconds
-90/90 rotation X 4 alt
B.4 rounds for time
100 meter sandbag carry @ 60/45
30 DUs
A.for time
-100 jump rope reps or 30 DUs
-200 meter sandbag carry @ 60/45
-row 60 cals
-20 hollow rocks
-10/5 strict pull-ups
-30/20 p.lette push-ups
-50 squats
-100 jump rope reps or 30 DUs
B.floor superman X 10 seconds X 3; rest as needed
Performance
A.20:00 Gymnastics Circuit
-3-5 belly-to-wall HSPUs
-3-5 pistols w/1 sec pause @ bottom ea side (do not alternate)
-table X 15 seconds
-hanging leg circles X 4-6 alt
-L-sit X 5-10 seconds
-90/90 rotation X 4 alt
B.4 rounds for time
100 meter sandbag carry @ 60/45
30 DUs
Friday, October 07, 2016
10.07.16
Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-back squat @ 21X1 X 5-6
-5-6 pull-ups (add weight if max is over 12)
-single leg seiza/dorsi stretch X 15 seconds ea
B.run 10 seconds fast (not a sprint)X 10; rest 50 seconds
Performance
A.5 rounds for time
3 thrusters @ 60% front squat
5 strict CTB pull-ups
B.run/row 400 meters @ 85-90% X 4; rest 2:00
*you choose.mix and match ok.
C.Z1 for 5:00
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-back squat @ 21X1 X 5-6
-5-6 pull-ups (add weight if max is over 12)
-single leg seiza/dorsi stretch X 15 seconds ea
B.run 10 seconds fast (not a sprint)X 10; rest 50 seconds
Performance
A.5 rounds for time
3 thrusters @ 60% front squat
5 strict CTB pull-ups
B.run/row 400 meters @ 85-90% X 4; rest 2:00
*you choose.mix and match ok.
C.Z1 for 5:00
Thursday, October 06, 2016
10.06.16
Fitness
A.5 rounds for time
50 jump rope reps or 25 DUs
20 alt lunge steps
10 dive bomber push-ups
rest 2:00
row 600 meters
Score is total work time.
B.prone founder pose X 15 seconds X 3; rest as needed
A.5 rounds for time
50 jump rope reps or 25 DUs
20 alt lunge steps
10 dive bomber push-ups
rest 2:00
row 600 meters
Score is total work time.
B.prone founder pose X 15 seconds X 3; rest as needed
Performance
A.15:00 gymnastics circuit
-1 legless rope climb
-5 P.lette kick throughs
-basic triangle X 15 seconds
-15 seconds belly-to-wall HS hold
-10 leg circles ea direction in seated straddle
B.@ 85%
row 500 meters
50 DUs
10 dive bomber push-ups
30 alt lunges
5.5 TTB
20 russian swings @ 55/35
run 400 meters
Wednesday, October 05, 2016
10.05.16
Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-deadlift @ X111 X 5
-OA DB press @ X020 (neutral to pronate)
-basic triangle X 15 seconds ea
C.run 200 meters X 5; rest 2X work
Performance
A.In 10:00, work to a heavy 2 rep high hang snatch. Drop all.
B1.front squat @ 21X1 X 5 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/elevated child’s pose for 15 s ea during rest
C.Z2 of choice for 5-10:00
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-deadlift @ X111 X 5
-OA DB press @ X020 (neutral to pronate)
-basic triangle X 15 seconds ea
C.run 200 meters X 5; rest 2X work
Performance
A.In 10:00, work to a heavy 2 rep high hang snatch. Drop all.
B1.front squat @ 21X1 X 5 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/elevated child’s pose for 15 s ea during rest
C.Z2 of choice for 5-10:00
Tuesday, October 04, 2016
10.04.16
Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.AMRAP in 8:00
10 knees-to-elbows
10 goblet squats @ 55/35
C.EMOM for 10 sets
-odd=1-3 backwards rolls
-even=hollow plank X 20 seconds
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.AMRAP in 8:00
10 knees-to-elbows
10 goblet squats @ 55/35
C.EMOM for 10 sets
-odd=1-3 backwards rolls
-even=hollow plank X 20 seconds
Performance
All @ 97%
A.row 500 meters
rest 5:00-6:00
20 wall ball shots
15 burpees
10 pull-ups
rest 5:00-6:00
row 500 meters
B.Z1 (cyclic) for 10:00-15:00
Monday, October 03, 2016
10.03.16
Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B1.OA D-bell power clean X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 5-6 X 3; rest 90 seconds w/15 seconds bad stretch during rest
C.3 sets @ 85%
run 200 meters
10/5 pull-ups
10/5 pike push-ups
10 sprawl-to-layouts
Performance
A.16:00 block
-hang clean and jerk X 2
-OH Med ball throw @ b/t 10 and 15# X 3
-bretzel or bad stretch X 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 3; rest 60 seconds
C.10 leg circles ea direction in seated straddle X 2; rest as needed
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B1.OA D-bell power clean X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 5-6 X 3; rest 90 seconds w/15 seconds bad stretch during rest
C.3 sets @ 85%
run 200 meters
10/5 pull-ups
10/5 pike push-ups
10 sprawl-to-layouts
Performance
A.16:00 block
-hang clean and jerk X 2
-OH Med ball throw @ b/t 10 and 15# X 3
-bretzel or bad stretch X 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 3; rest 60 seconds
C.10 leg circles ea direction in seated straddle X 2; rest as needed
Saturday, October 01, 2016
Cycle Objectives
Fitness
- Improve running technique.
- Improve breathing awareness and breath control.
- Increase absolute strength in hinging and pressing.
- Increase capacity in lactic power and aerobic power.
Performance
- Increase explosiveness with more frequent Weightlifting coupled w/upper body and lower body plyometrics.
- Increase straight arm scapular strength (SASS) in both pressing and pulling.
- Improve breathing awareness and breath control.
- Increase mixed modal lactic capacity.
Friday, September 30, 2016
09.30.16
Fitness
A.barefoot wall fall drill X 15 X 2
B.21-15-9 for time
-bar dips
-pull-ups
C.run 20 seconds @ 90% X 6; rest 60 seconds
Performance
A.AMRAP in 6:00
5 deadlifts @ 60% max
5 HSPUs (strict)
rest 6:00 b/t ‘a’ and ‘b’
B.row/run 200 meters @ 85-90% X 6; rest 60 seconds
*you choose-mix and match ok
C.Z1 for 5:00
A.barefoot wall fall drill X 15 X 2
B.21-15-9 for time
-bar dips
-pull-ups
C.run 20 seconds @ 90% X 6; rest 60 seconds
Performance
A.AMRAP in 6:00
5 deadlifts @ 60% max
5 HSPUs (strict)
rest 6:00 b/t ‘a’ and ‘b’
B.row/run 200 meters @ 85-90% X 6; rest 60 seconds
*you choose-mix and match ok
C.Z1 for 5:00
Thursday, September 29, 2016
09.29.16
Fitness
A.barefoot wall fall drill X 15 X 2
B1.OHP @ X020 X 5-6 X 3; rest 30 seconds
B2.10.10 russian swings X 3; rest 90 seconds w/bad stretch 15 seconds ea
C.10:00 @ 85%
row 500 meters (once-buy in)
w/ time remaining
10 wall ball shots
8 TTB
30 jump rope reps
Performance
A.15:00 gymnastics circuit
-3-5 strict, arched CTB pull-ups
-L-sit X 6-10 seconds
-crab crawl X 20 seconds
-10 hollow rocks
B.10:00 @ 85%
run 200 meters
5 power cleans @ 95/65
5 ring dips
10 box step-ups @ 24
A.barefoot wall fall drill X 15 X 2
B1.OHP @ X020 X 5-6 X 3; rest 30 seconds
B2.10.10 russian swings X 3; rest 90 seconds w/bad stretch 15 seconds ea
C.10:00 @ 85%
row 500 meters (once-buy in)
w/ time remaining
10 wall ball shots
8 TTB
30 jump rope reps
Performance
A.15:00 gymnastics circuit
-3-5 strict, arched CTB pull-ups
-L-sit X 6-10 seconds
-crab crawl X 20 seconds
-10 hollow rocks
B.10:00 @ 85%
run 200 meters
5 power cleans @ 95/65
5 ring dips
10 box step-ups @ 24
Wednesday, September 28, 2016
09.28.16
Fitness
A.15:00 block
-back squat @ 21X1 X 5-6
-pronated ring rows @ X020 X 5-6
-OA lat stretch X 15 seconds ea
B.AB sprint 8 seconds X 6; rest until Z1
*use 5 second roll in
Performance
A.15:00 block
-snatch X 3
-OH med ball throw X 2 @ 10-15#
-loaded shoulder flexion or bretzel X 20 seconds
B1.back squat @ 21X1 X 5 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 90 seconds w/OA lat stretch for 10 s ea during rest
A.15:00 block
-back squat @ 21X1 X 5-6
-pronated ring rows @ X020 X 5-6
-OA lat stretch X 15 seconds ea
B.AB sprint 8 seconds X 6; rest until Z1
*use 5 second roll in
Performance
A.15:00 block
-snatch X 3
-OH med ball throw X 2 @ 10-15#
-loaded shoulder flexion or bretzel X 20 seconds
B1.back squat @ 21X1 X 5 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 90 seconds w/OA lat stretch for 10 s ea during rest
Tuesday, September 27, 2016
09.27.16
Fitness
A.barefoot wall fall drill X 15 X 2
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds
Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 3
-5 rebound jumps
-15 second butcher’s block or KB rack stretch
A.barefoot wall fall drill X 15 X 2
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds
Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 3
-5 rebound jumps
-15 second butcher’s block or KB rack stretch
Monday, September 26, 2016
09.26.16
Fitness
A.work to a heavy 1 rep deadlift
B.work to a heavy 1 rep OHP
C.run 400 meters for time
D.cyclic Z2 for 5-10:00
Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets
A.work to a heavy 1 rep deadlift
B.work to a heavy 1 rep OHP
C.run 400 meters for time
D.cyclic Z2 for 5-10:00
Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets
Friday, September 23, 2016
09.23.16
Fitness
3 sets @ 85%
20 walking lunge steps
10 ring rows
1 Turkish get-up ea side (slow)
10 hollow rocks
10 P.lette push-ups
10 ALT cossacks
10 sandbag GTS
run/row/AD 90 seconds (student chooses)
rest 2:00 b/t sets
Performance
For time
Row 700 meters
50 thrusters @ 45/25
Rest 2:00
Run 400 meters
50 push-ups
Rest 2:00
20/15 pull-ups
60 DUs
*Score is total time minus rest.
3 sets @ 85%
20 walking lunge steps
10 ring rows
1 Turkish get-up ea side (slow)
10 hollow rocks
10 P.lette push-ups
10 ALT cossacks
10 sandbag GTS
run/row/AD 90 seconds (student chooses)
rest 2:00 b/t sets
Performance
For time
Row 700 meters
50 thrusters @ 45/25
Rest 2:00
Run 400 meters
50 push-ups
Rest 2:00
20/15 pull-ups
60 DUs
*Score is total time minus rest.
Thursday, September 22, 2016
09.22.16
Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
*Compare to 080516
Performance
A.EMOM for 10 sets
-2 power snatches @ 70%--drop all
B.15:00 block
-back squat @ 21X1 X 8-10
-OA row @ X020 X 8-10 ea
-pigeon X 15 seconds ea
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
*Compare to 080516
Performance
A.EMOM for 10 sets
-2 power snatches @ 70%--drop all
B.15:00 block
-back squat @ 21X1 X 8-10
-OA row @ X020 X 8-10 ea
-pigeon X 15 seconds ea
Wednesday, September 21, 2016
09.21.16
Fitness
A1.clean grip deadlift @ X021 X 5-6 X 3; rest 30 seconds
A2.HS or pike push-ups X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.8 sets
odd=row 20 seconds @ 90%
even=AD 20 seconds @ 90%
*rest until back to Z2 breathing
Performance
A.EMOM for 10 sets
-2 power clean and jerks @ 70%-drop all
B.AB sprint 10 seconds X 6; rest 90s-2:00
C.ring superman X 10 seconds X 4; rest as needed
A1.clean grip deadlift @ X021 X 5-6 X 3; rest 30 seconds
A2.HS or pike push-ups X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.8 sets
odd=row 20 seconds @ 90%
even=AD 20 seconds @ 90%
*rest until back to Z2 breathing
Performance
A.EMOM for 10 sets
-2 power clean and jerks @ 70%-drop all
B.AB sprint 10 seconds X 6; rest 90s-2:00
C.ring superman X 10 seconds X 4; rest as needed
Tuesday, September 20, 2016
09.20.16
Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s
B.for time
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed
*compare to 080216
Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)
B.3 sets @ 85-90%
row/run 200 meters
10 box jumps @ 24/20
10 STOH @ 50% jerk
10 wall ball shots
10 TTB
Rest 60 seconds b/t sets
A.Farmer’s carry for max distance @ 70s, 55s or 35s
B.for time
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed
*compare to 080216
Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)
B.3 sets @ 85-90%
row/run 200 meters
10 box jumps @ 24/20
10 STOH @ 50% jerk
10 wall ball shots
10 TTB
Rest 60 seconds b/t sets
Monday, September 19, 2016
09.19.16
Fitness
A.front squat @ 21X1 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=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116
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
A.front squat @ 21X1 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=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116
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 (Perform your pre-cycle test or the one you want if you did not test)
Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
Friday, September 16, 2016
09.16.16
Fitness
3 rounds for time
10 DLs @ ~ 50% 1RM
15/10 P.lette push-ups
run 400 meters
Performance
A.10:00 Block
-1 mod T-get-up ea side (alternate)
*do not rush
B.for time
Run 1,000 meters
Rest 60 seconds
AMRAP strict pull-ups In 3:00
Multiply each completed pull-up by 2. Subtract this number in seconds from your run time. That is your score.
3 rounds for time
10 DLs @ ~ 50% 1RM
15/10 P.lette push-ups
run 400 meters
Performance
A.10:00 Block
-1 mod T-get-up ea side (alternate)
*do not rush
B.for time
Run 1,000 meters
Rest 60 seconds
AMRAP strict pull-ups In 3:00
Multiply each completed pull-up by 2. Subtract this number in seconds from your run time. That is your score.
Thursday, September 15, 2016
09.15.16
Fitness
30 minute block
-3.3.3 pull-ups
-ring superman X 10 seconds
-thoracic bridge X 15 seconds ea
-50 meter seasaw carry
-side plank X 15 seconds ea
-lunge w/rotation X 15 seconds ea
Performance
A.15:00 block
-2 High hang snatches @ ~ 60-65%
-3 shrimp squats ea side
-bretzel X 15 seconds ea
B1.KB/DB OH carry X 50 meters X 3; rest 0 seconds
B2.bad stretch X 15 seconds ea X 3; rest 60 seconds
30 minute block
-3.3.3 pull-ups
-ring superman X 10 seconds
-thoracic bridge X 15 seconds ea
-50 meter seasaw carry
-side plank X 15 seconds ea
-lunge w/rotation X 15 seconds ea
Performance
A.15:00 block
-2 High hang snatches @ ~ 60-65%
-3 shrimp squats ea side
-bretzel X 15 seconds ea
B1.KB/DB OH carry X 50 meters X 3; rest 0 seconds
B2.bad stretch X 15 seconds ea X 3; rest 60 seconds
Wednesday, September 14, 2016
09.14.16
Fitness
A.20 sets EMOM
odd=5-8 russian swings
even=3-10 push-ups
B.row/AD 30 seconds @ 90% X 6; rest 30 seconds
Performance
A.15:00 Block
-2-6 belly-to-wall HSPUs
-3-10 strict pull-ups w/1 second pause w/chin above bar
-OA lat stretch X 15 seconds ea
B.run/row 90 seconds @ 85-90% X 5; rest 90 seconds
*choose based on testing bias
A.20 sets EMOM
odd=5-8 russian swings
even=3-10 push-ups
B.row/AD 30 seconds @ 90% X 6; rest 30 seconds
Performance
A.15:00 Block
-2-6 belly-to-wall HSPUs
-3-10 strict pull-ups w/1 second pause w/chin above bar
-OA lat stretch X 15 seconds ea
B.run/row 90 seconds @ 85-90% X 5; rest 90 seconds
*choose based on testing bias
Tuesday, September 13, 2016
09.13.16
Fitness
A.AMRAP in 10:00
5 burpee box step-ups @ 24/20
10 wall ball shots @ 20/14
30 jump rope reps
rest 2:00 b/t 'a' and 'b'
B.Row AMCAP in 3:00
*Score is sum of 'a' and 'b'
Performance
A.split squat @ 20X0 X 3-4 ea X 3; rest 2:00
B.AMRAP GTOH reps in 8:00
Row 800/700 meters
40 burpees
Power snatch @ 65% snatch w/time remaining
A.AMRAP in 10:00
5 burpee box step-ups @ 24/20
10 wall ball shots @ 20/14
30 jump rope reps
rest 2:00 b/t 'a' and 'b'
B.Row AMCAP in 3:00
*Score is sum of 'a' and 'b'
Performance
A.split squat @ 20X0 X 3-4 ea X 3; rest 2:00
B.AMRAP GTOH reps in 8:00
Row 800/700 meters
40 burpees
Power snatch @ 65% snatch w/time remaining
Monday, September 12, 2016
09.12.16
Fitness
A.15:00 block (barefoot)
-front squats @ 21X1 X 6-8
-pull-up ladder X 3-2-1
-pvc balance 45 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 30 seconds @ 90% X 6; rest/walk 30 seconds
Performance
A1.1-3 KB or DB OH press ladder X 4; rest 45 seconds
A2.weighted pull-up X 2-3 X 4; rest 90 seconds
B.run/row 3:00 @85% X 3; rest 3:00
*choose based on testing bias
**2 KBs/DBs for the press
A.15:00 block (barefoot)
-front squats @ 21X1 X 6-8
-pull-up ladder X 3-2-1
-pvc balance 45 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 30 seconds @ 90% X 6; rest/walk 30 seconds
Performance
A1.1-3 KB or DB OH press ladder X 4; rest 45 seconds
A2.weighted pull-up X 2-3 X 4; rest 90 seconds
B.run/row 3:00 @85% X 3; rest 3:00
*choose based on testing bias
**2 KBs/DBs for the press
Friday, September 09, 2016
09.09.16
Fitness
3 sets @ 85%
10 burpees
run 200 meters
10 sandbag GTS @ 60/45
10 ring rows
row 200 meters
jump rope 50 reps
rest 2:00 b/t sets
Performance
A.for total reps/cals
1:00 AB for cals
1:00 thrusters @ 95/55
1:00 pull-ups
1:00 burpees over the bar
1:00 row for cals
1:00 DUs
1:00 wall ball shots
Rest 1:00
Then…
Run 200 meters
*Clock runs the whole time (does not stop for transition).
**take your 200 meter time (in seconds) and subtract the number of seconds it took you to run it from your total reps on the previous work.
3 sets @ 85%
10 burpees
run 200 meters
10 sandbag GTS @ 60/45
10 ring rows
row 200 meters
jump rope 50 reps
rest 2:00 b/t sets
Performance
A.for total reps/cals
1:00 AB for cals
1:00 thrusters @ 95/55
1:00 pull-ups
1:00 burpees over the bar
1:00 row for cals
1:00 DUs
1:00 wall ball shots
Rest 1:00
Then…
Run 200 meters
*Clock runs the whole time (does not stop for transition).
**take your 200 meter time (in seconds) and subtract the number of seconds it took you to run it from your total reps on the previous work.
Thursday, September 08, 2016
09.08.16
Fitness
A.15:00 block
-3-6 pull-ups
-5 reps of inch worm
-bad PNF X 15 seconds ea
*No pull-ups = 3, 10s holds ea set.
**More than 10 strict pull-ups= add weight
B1.100 meter suitcase carry (switch ½ way) X 3; rest 30 seconds
B2.15-20 steps crab crawl X 3; rest 60 seconds
Performance
A.EMOM for 10 sets
2 High hang power clean and jerks @ ~ 60-65%
B1.3-6 pistols X 4 (do not alternate); rest 30 seconds
B2.1 mod-to-heavy T-get-up ea side X 4; rest 30 seconds
B3.10-15 hollow rocks X 4; rest 0 seconds
B4.ring superman X 10 seconds X 4; rest 60-75 s
*add weight to pistols if 5-6 are easy
A.15:00 block
-3-6 pull-ups
-5 reps of inch worm
-bad PNF X 15 seconds ea
*No pull-ups = 3, 10s holds ea set.
**More than 10 strict pull-ups= add weight
B1.100 meter suitcase carry (switch ½ way) X 3; rest 30 seconds
B2.15-20 steps crab crawl X 3; rest 60 seconds
Performance
A.EMOM for 10 sets
2 High hang power clean and jerks @ ~ 60-65%
B1.3-6 pistols X 4 (do not alternate); rest 30 seconds
B2.1 mod-to-heavy T-get-up ea side X 4; rest 30 seconds
B3.10-15 hollow rocks X 4; rest 0 seconds
B4.ring superman X 10 seconds X 4; rest 60-75 s
*add weight to pistols if 5-6 are easy
Wednesday, September 07, 2016
09.07.16
Fitness
A1.1-3 Dive Bomber push-up ladder X 4; rest 30 seconds
A2.10-15 hollow rocks X 4; rest 60-90 seconds
B.row and/or AD 40 seconds @ 90% X 5; rest ~ 90 seconds
Performance
A.15:00 Block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bad PNF X 15 seconds ea
B.Choose run/row based on testing bias.
2 sets
2:00 on; rest 2:00
1:00 on; rest 1:00
30 seconds on; rest 1:00
*perform repeats @ ~ 85%-90%. Maintain position and consistent output.
A1.1-3 Dive Bomber push-up ladder X 4; rest 30 seconds
A2.10-15 hollow rocks X 4; rest 60-90 seconds
B.row and/or AD 40 seconds @ 90% X 5; rest ~ 90 seconds
Performance
A.15:00 Block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bad PNF X 15 seconds ea
B.Choose run/row based on testing bias.
2 sets
2:00 on; rest 2:00
1:00 on; rest 1:00
30 seconds on; rest 1:00
*perform repeats @ ~ 85%-90%. Maintain position and consistent output.
09.06.16
Fitness
for time
row 500 meters (once)
then…
21-15-9 reps of
-squat jumps
-russian swings @ 55/35
then…
run 400 meters (once)
Performance
A.shrimp squat X 3 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row or run 400 meters
5 power cleans @ 55%
5 burpees
5 power cleans @ 50%
5 burpees
5 TTB
50 meter sandbag carry @ 60/45
Rest 90 seconds b/t sets
*May mix and match row/run
for time
row 500 meters (once)
then…
21-15-9 reps of
-squat jumps
-russian swings @ 55/35
then…
run 400 meters (once)
Performance
A.shrimp squat X 3 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row or run 400 meters
5 power cleans @ 55%
5 burpees
5 power cleans @ 50%
5 burpees
5 TTB
50 meter sandbag carry @ 60/45
Rest 90 seconds b/t sets
*May mix and match row/run
Friday, September 02, 2016
09.02.16
Fitness
A.15:00 block (barefoot)
-front squats @ 31X1 X 8-10
-pull-up ladder X 3-2-1
-thoracic bridge X 15 seconds ea
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 200 meters X 4; rest 60 seconds
C.PVC stand X 2-3:00
Performance
A.for time
60 cal row
50 DUs
40 NJ burpees
30 box step-ups @ 24/20
20 russian swings @ 70/55
Run 400 meters
B.Z1 for 5:00
A.15:00 block (barefoot)
-front squats @ 31X1 X 8-10
-pull-up ladder X 3-2-1
-thoracic bridge X 15 seconds ea
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 200 meters X 4; rest 60 seconds
C.PVC stand X 2-3:00
Performance
A.for time
60 cal row
50 DUs
40 NJ burpees
30 box step-ups @ 24/20
20 russian swings @ 70/55
Run 400 meters
B.Z1 for 5:00
Thursday, September 01, 2016
09.01.16
Fitness
AMRAP in 10:00
10 NJ burpees
20 box step-ups @ 24/20
100 meter sandbag carry @ 60/45
rest 5:00
for time
25 cal row
100 jump rope reps
15 knees-to-elbows
run 400 meters
Performance
A.12:00 block
-1 moderate/heavy Turkish Get-ups ea side
-3 weighted pull-ups
-OA Lat stretch X 15 seconds
B.15:00 block
-run/row 2:00 @ Z2
-Jump rope 30 seconds
-5 dive bomber push-ups
*Choose run/row based on testing bias.
AMRAP in 10:00
10 NJ burpees
20 box step-ups @ 24/20
100 meter sandbag carry @ 60/45
rest 5:00
for time
25 cal row
100 jump rope reps
15 knees-to-elbows
run 400 meters
Performance
A.12:00 block
-1 moderate/heavy Turkish Get-ups ea side
-3 weighted pull-ups
-OA Lat stretch X 15 seconds
B.15:00 block
-run/row 2:00 @ Z2
-Jump rope 30 seconds
-5 dive bomber push-ups
*Choose run/row based on testing bias.
Wednesday, August 31, 2016
08.31.16
Fitness
A1.pull-ups X 3-5 X 3; rest 0 seconds
A2.90/90 rotation X 4 alt X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B1.ring FLR X 20-30 seconds X 3; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 3; rest 60 seconds
Performance
A.High hang snatch @ 65-70% X 2 X 4;rest 30 seconds
B1.5-6 pistols X 3 (do not alternate) ; rest 30 seconds
B2.50 meter double KB OH carry X 3; rest 30 seconds
B3.L-sit X 6.6.6 seconds X 3; rest 60 seconds
*add weight to pistols if 5-6 are easy
A1.pull-ups X 3-5 X 3; rest 0 seconds
A2.90/90 rotation X 4 alt X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B1.ring FLR X 20-30 seconds X 3; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 3; rest 60 seconds
Performance
A.High hang snatch @ 65-70% X 2 X 4;rest 30 seconds
B1.5-6 pistols X 3 (do not alternate) ; rest 30 seconds
B2.50 meter double KB OH carry X 3; rest 30 seconds
B3.L-sit X 6.6.6 seconds X 3; rest 60 seconds
*add weight to pistols if 5-6 are easy
Tuesday, August 30, 2016
08.30.16
Fitness
A.15:00 block
-6-8 deadlifts @X121
-3.2.1 bar dips
-pec PNF X 15 seconds
*over 12 strict bar dips=add weight
B.row and/or AD 30 seconds @ 90% X 6; rest 60 seconds
Performance
A1.3-10 strict pull-ups w/1 second pause w/chin above bar X 3; rest 45 seconds
A2.belly-to-wall HSPU X 3-8 X 3; rest 0
A3.seated straddle PNF X 20 seconds X 3; rest 60 seconds
B.run/row 60 seconds @ 85-90% X 5; rest 60 seconds
*Choose run/row based on testing bias
A.15:00 block
-6-8 deadlifts @X121
-3.2.1 bar dips
-pec PNF X 15 seconds
*over 12 strict bar dips=add weight
B.row and/or AD 30 seconds @ 90% X 6; rest 60 seconds
Performance
A1.3-10 strict pull-ups w/1 second pause w/chin above bar X 3; rest 45 seconds
A2.belly-to-wall HSPU X 3-8 X 3; rest 0
A3.seated straddle PNF X 20 seconds X 3; rest 60 seconds
B.run/row 60 seconds @ 85-90% X 5; rest 60 seconds
*Choose run/row based on testing bias
Monday, August 29, 2016
08.29.16
Fitness
A.For time
run 400 meters
20 russian swings @ 55/35
run 200 meters
20 ring push-ups
row 400 meters
20 hollow rocks
row 200 meters
20 burpees
B.side plank X 25 seconds ea X 2; rest as needed
Performance
A.split squat @ 20X0 X 5 ea X 3; rest 90 seconds
B.3 rounds for time
10 power snatches @ 60%
20 wall ball shots
30 DUs
C.Z1 for 5:00
A.For time
run 400 meters
20 russian swings @ 55/35
run 200 meters
20 ring push-ups
row 400 meters
20 hollow rocks
row 200 meters
20 burpees
B.side plank X 25 seconds ea X 2; rest as needed
Performance
A.split squat @ 20X0 X 5 ea X 3; rest 90 seconds
B.3 rounds for time
10 power snatches @ 60%
20 wall ball shots
30 DUs
C.Z1 for 5:00
Friday, August 26, 2016
08.26.16
Fitness
A.15:00 block (barefoot)
-D-bell Thrusters X 5 (mod-to-heavy)
-pull-ups X 3.3.3
-PVC stand for 60 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B1.run 400 meters @ 80% X 3; rest 30 seconds
B2.partner tennis ball catch X ~ 60 seconds X 3; rest 60 seconds
Performance
A.3 rounds for time
Row 400 meters
15 thrusters @ 95/65
12 TTB
B.Z1 for 5:00
A.15:00 block (barefoot)
-D-bell Thrusters X 5 (mod-to-heavy)
-pull-ups X 3.3.3
-PVC stand for 60 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B1.run 400 meters @ 80% X 3; rest 30 seconds
B2.partner tennis ball catch X ~ 60 seconds X 3; rest 60 seconds
Performance
A.3 rounds for time
Row 400 meters
15 thrusters @ 95/65
12 TTB
B.Z1 for 5:00
Thursday, August 25, 2016
08.25.16
Fitness
3 sets @ 85%
run 200 meters
20 walking lunge steps
10 sandbag GTS @ 60/45
10 NJ burpees
40 jump rope slalom reps
row or AD 60 seconds
rest 3:00 b/t sets
3 sets @ 85%
run 200 meters
20 walking lunge steps
10 sandbag GTS @ 60/45
10 NJ burpees
40 jump rope slalom reps
row or AD 60 seconds
rest 3:00 b/t sets
Performance
A.15:00 block
-2 mod/heavy turkish get-ups ea side
-5 weighted pull-ups (supinated)
-pigeon PNF X 15 seconds
B.15:00 block
-Run/Row 2:00 @ Z2
-6 steps lizard crawl
-6 power skips
-6 alt sideways apes
Wednesday, August 24, 2016
08.24.16
Fitness
A1.pull-ups X 3-5 X 5; rest 0 seconds
A2.hip Internal Rotation PNF X 15 seconds ea X 5; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B.10 Turkish get-ups (mod-to heavy--5 ea side-move slowly)
C.PVC drop game with partner X 2-3:00
Performance
A.clean and jerk @ 60-65% X 1 X 10; rest 30 seconds
B1.3-4 pistols ea (do not alternate) X 5; rest 30 seconds
B2.50 meter double KB rack carry X 5; rest 30 seconds
B3.ring superman X 10 seconds X 5; rest 60 seconds
*add weight to pistols if 4 are easy
A1.pull-ups X 3-5 X 5; rest 0 seconds
A2.hip Internal Rotation PNF X 15 seconds ea X 5; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 10 strict pull-ups= add weight
B.10 Turkish get-ups (mod-to heavy--5 ea side-move slowly)
C.PVC drop game with partner X 2-3:00
Performance
A.clean and jerk @ 60-65% X 1 X 10; rest 30 seconds
B1.3-4 pistols ea (do not alternate) X 5; rest 30 seconds
B2.50 meter double KB rack carry X 5; rest 30 seconds
B3.ring superman X 10 seconds X 5; rest 60 seconds
*add weight to pistols if 4 are easy
Tuesday, August 23, 2016
08.23.16
Fitness
A.15:00 Block
-10 russian swings
-1-3 dive bomber push-up ladder
-bad stretch X 15 seconds ea
B.row and/or AD 20 seconds @ 90% X 7; rest 60 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-lunge with rotation X 15 seconds ea
B.15:00 block
-run/row/AD 2:00 @ Z2-Z3
-5 DB bent over rows @ 20X0
-15 second side plank ea side
A.15:00 Block
-10 russian swings
-1-3 dive bomber push-up ladder
-bad stretch X 15 seconds ea
B.row and/or AD 20 seconds @ 90% X 7; rest 60 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-lunge with rotation X 15 seconds ea
B.15:00 block
-run/row/AD 2:00 @ Z2-Z3
-5 DB bent over rows @ 20X0
-15 second side plank ea side
Monday, August 22, 2016
08.22.16
Fitness
5 rounds for total time
Run 200 meters
10 wall ball shots @ 20/14
10 ring rows
Rest 60 seconds b/t each round
Score is total work time.
Performance
A.shrimp squat X 5 ea X 4; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row 200 meters
20 jumping lunges (alt)
15/10 P.lette push-ups
10 OA swings @ 55/35 (right)
10 OA swings @ 55/35 (left)
Run 200 meters
Rest 2:00 b/t sets
5 rounds for total time
Run 200 meters
10 wall ball shots @ 20/14
10 ring rows
Rest 60 seconds b/t each round
Score is total work time.
Performance
A.shrimp squat X 5 ea X 4; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row 200 meters
20 jumping lunges (alt)
15/10 P.lette push-ups
10 OA swings @ 55/35 (right)
10 OA swings @ 55/35 (left)
Run 200 meters
Rest 2:00 b/t sets
Friday, August 19, 2016
Open Gym
We will not have Open Gym this Saturday. Please consider using this time to help your fellow superathletes with flood clean up. Email Charles at tpgbr1@yahoo.com if you would like to help and need directions to homes in need.
08.19.16
Fitness
A.15:00 Block
-front squat @ 32X1 X 2-3
-pull-ups X 2.2.2
-pigeon PNF X 15 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
B.15:00 block
-PVC stand for 45 seconds
-against the wall throw w/ catch (stand on 1 leg)
-run or AD for 90 seconds @ Z2
Performance
A.AMRAP in 17:00
Run 400/row 400
10 TTB
10 STOH @~ 55% of jerk max
100 meter sandbag carry @ 60/45
B.Z1 for 5-10:00
*alternate b/t the run and row
**barbell from floor
A.15:00 Block
-front squat @ 32X1 X 2-3
-pull-ups X 2.2.2
-pigeon PNF X 15 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
B.15:00 block
-PVC stand for 45 seconds
-against the wall throw w/ catch (stand on 1 leg)
-run or AD for 90 seconds @ Z2
Performance
A.AMRAP in 17:00
Run 400/row 400
10 TTB
10 STOH @~ 55% of jerk max
100 meter sandbag carry @ 60/45
B.Z1 for 5-10:00
*alternate b/t the run and row
**barbell from floor
Thursday, August 18, 2016
08.18.16
Fitness
20-16-12-8 reps for time
-cals on rower
-russian swings @ 55/35
-push-ups
-lunges (alt)
Performance
A.15:00 block
-1 mod/heavy turkish get-up ea side
-3 weighted pull-ups
-seated straddle PNF X 20 seconds
B.15:00 block
-jump rope 60 seconds (mix DUs and SUs)
-5 reps of inch worms
-10 box step-ups @ 24/20
-karaoke 50 meters ea direction
-row/AD/run for 60 seconds
20-16-12-8 reps for time
-cals on rower
-russian swings @ 55/35
-push-ups
-lunges (alt)
Performance
A.15:00 block
-1 mod/heavy turkish get-up ea side
-3 weighted pull-ups
-seated straddle PNF X 20 seconds
B.15:00 block
-jump rope 60 seconds (mix DUs and SUs)
-5 reps of inch worms
-10 box step-ups @ 24/20
-karaoke 50 meters ea direction
-row/AD/run for 60 seconds
Wednesday, August 17, 2016
08.17.16
Fitness
A1.pull-ups X 5-6 X 4; rest 0 seconds
A2.seated straddle PNF X 20 seconds X 4; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B.heavy farmer’s carry 50 meters X 4; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 4; rest 0 seconds
B3.front plank X 15 seconds X 4; rest 60 seconds
Performance
A.snatch @ 60-65% X 1 X 10; rest 30 seconds
B1.4-6 alt pistols X 4; rest 30 seconds
B2.50 meter double KB OH carry X 4; rest 30 seconds
B3.L-sit X 5.5.5 seconds X 4; rest 60 seconds
*add weight to pistols if 4-6 is easy
A1.pull-ups X 5-6 X 4; rest 0 seconds
A2.seated straddle PNF X 20 seconds X 4; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B.heavy farmer’s carry 50 meters X 4; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 4; rest 0 seconds
B3.front plank X 15 seconds X 4; rest 60 seconds
Performance
A.snatch @ 60-65% X 1 X 10; rest 30 seconds
B1.4-6 alt pistols X 4; rest 30 seconds
B2.50 meter double KB OH carry X 4; rest 30 seconds
B3.L-sit X 5.5.5 seconds X 4; rest 60 seconds
*add weight to pistols if 4-6 is easy
08.16.16
Fitness
A.for 15:00
-OA DB clean and press ladders X 1-2-3; rest as needed
*Perform loaded shoulder flexion for 20 seconds after each completed ladder
B.row and/or AD 15 seconds @ 90% X 9; rest 45 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-5 belly-to-wall HSPUs
-90/90 rotation X 4 alt
B.15:00 block
-run/row/AD 90 seconds @ Z2
-10 hollow rocks
-10-15 second hold @ top of ring row position
A.for 15:00
-OA DB clean and press ladders X 1-2-3; rest as needed
*Perform loaded shoulder flexion for 20 seconds after each completed ladder
B.row and/or AD 15 seconds @ 90% X 9; rest 45 seconds
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-5 belly-to-wall HSPUs
-90/90 rotation X 4 alt
B.15:00 block
-run/row/AD 90 seconds @ Z2
-10 hollow rocks
-10-15 second hold @ top of ring row position
Monday, August 15, 2016
Flood Closure
Due to the historic flood we find ourselves in, TPG will be closed Monday. We will make a decision regarding when we will re-open as soon as we are confident that conditions are safe enough to do so.
Please know that Charles, Josh and Felix will continue to pray for God's grace and provision for all of the TPG family as well as the rest of our community.
Friday, August 12, 2016
08.12.16
Fitness
A.15:00 Block
-15 russian swings (moderate/unbroken)
-hindu push-ups X 2-3-4
-pec PNF X 15 seconds/single leg seiza X 15 seconds ea (alternate)
B.run 15 seconds @ 90% X 7; rest 45
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bretzel X 15 seconds ea
B.15:00 block
-run/row 60 seconds @ Z2
-20 second belly-to-wall HS hold
-1 sandbag get-up ea side @ 60/45
A.15:00 Block
-15 russian swings (moderate/unbroken)
-hindu push-ups X 2-3-4
-pec PNF X 15 seconds/single leg seiza X 15 seconds ea (alternate)
B.run 15 seconds @ 90% X 7; rest 45
Performance
A.15:00 block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bretzel X 15 seconds ea
B.15:00 block
-run/row 60 seconds @ Z2
-20 second belly-to-wall HS hold
-1 sandbag get-up ea side @ 60/45
Thursday, August 11, 2016
08.11.16
Fitness
A.AMRAP in 5:00
30 jump rope reps
10 box step-ups @ 24/20
Rest 2:00
AMRAP in 5:00
Cals on rower
Rest 2:00
AMRAP in 5:00
6 STOH @ D-bells (moderate)
8 knees to elbows
10 burpees
*score is total number of reps + cals
A.AMRAP in 5:00
30 jump rope reps
10 box step-ups @ 24/20
Rest 2:00
AMRAP in 5:00
Cals on rower
Rest 2:00
AMRAP in 5:00
6 STOH @ D-bells (moderate)
8 knees to elbows
10 burpees
*score is total number of reps + cals
Performance
A.split squat @ 20X0 X 5 each X 3; rest 90s-2:00
B.5 rounds for time
5 power cleans @ 60%
7 burpees over the bar
9 wall ball shots
C.Z1 for 5:00
Wednesday, August 10, 2016
08.10.16
Fitness
A.15:00 Block
-front squat @ 32x1 X 3-5
-1-2-3 pull-ups ladder
-90/90 rotation X 2-4
*No pull-ups = 3, 10 second chin over bar holds ea set
B.15:00 block
-PVC stand for 30 seconds
-row or AD 60 s @ Z2
-behind the back throw and catch 60 seconds
-run 60 seconds @ z2
Performance
A.alternate 1-2-3 strict pull-up and OA KB press ladders X 3; rest as needed b/t rungs and 90s-2:00 b/t ladders
*Add weight to pull-ups if possible
B.run or row 15 seconds @ 90% X 8; rest 45 seconds
*Select Cycle Bias.
A.15:00 Block
-front squat @ 32x1 X 3-5
-1-2-3 pull-ups ladder
-90/90 rotation X 2-4
*No pull-ups = 3, 10 second chin over bar holds ea set
B.15:00 block
-PVC stand for 30 seconds
-row or AD 60 s @ Z2
-behind the back throw and catch 60 seconds
-run 60 seconds @ z2
Performance
A.alternate 1-2-3 strict pull-up and OA KB press ladders X 3; rest as needed b/t rungs and 90s-2:00 b/t ladders
*Add weight to pull-ups if possible
B.run or row 15 seconds @ 90% X 8; rest 45 seconds
*Select Cycle Bias.
Tuesday, August 09, 2016
08.09.16
Fitness
A.3 sets @ 85%
Row 250 meters
25 squats
10 ring rows
10 sprawl to layouts
15 russian swings
10 push-ups
Run 200 meters
Rest 3:00 b/t sets
Performance
A. 1 moderate/heavy turkish get-up ea side X 5; rest as needed
B.AMRAP in 12:00
Run 200 meters
6 strict TTB
12/6 bar dips
C.Z1 for 5:00
A.3 sets @ 85%
Row 250 meters
25 squats
10 ring rows
10 sprawl to layouts
15 russian swings
10 push-ups
Run 200 meters
Rest 3:00 b/t sets
Performance
A. 1 moderate/heavy turkish get-up ea side X 5; rest as needed
B.AMRAP in 12:00
Run 200 meters
6 strict TTB
12/6 bar dips
C.Z1 for 5:00
Monday, August 08, 2016
08.08.16
Fitness
A1.pull-ups X 5-6 X 3; rest 0 seconds
A2.seated hip internal rotation PNF X 15 seconds ea X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B1.heavy suitcase carry 100 meters (switch ½ way) X 3; rest 20 seconds
B2.10-20 tennis ball wall bounces to catch X 3; rest 0 seconds
B3.10 hollow rocks X 3; rest 60 seconds
*catch and throw w/same side--do not throw against door
Performance
A.hang snatch @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.EMOM for 10 sets
-2-4 alternating pistols
C1.heavy farmer’s carry X 100 meters X 3; rest 20 seconds
C2. L-sit X 6 seconds.6 seconds X 3; rest 75 seconds
A1.pull-ups X 5-6 X 3; rest 0 seconds
A2.seated hip internal rotation PNF X 15 seconds ea X 3; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B1.heavy suitcase carry 100 meters (switch ½ way) X 3; rest 20 seconds
B2.10-20 tennis ball wall bounces to catch X 3; rest 0 seconds
B3.10 hollow rocks X 3; rest 60 seconds
*catch and throw w/same side--do not throw against door
Performance
A.hang snatch @ 60-65% X 2 X 5; rest 45 seconds and drop all
B.EMOM for 10 sets
-2-4 alternating pistols
C1.heavy farmer’s carry X 100 meters X 3; rest 20 seconds
C2. L-sit X 6 seconds.6 seconds X 3; rest 75 seconds
Friday, August 05, 2016
08.05.16
Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
B.ring rows @ X020 X 5 X 2; rest 60 seconds
Performance
A.15:00 block
-4 turkish get-ups (alternating-2 ea side)
-5 weighted pull-ups
-pigeon X 20 seconds
B.15:00 block
-run/row 400 meters @ Z2
-hollow plank X 30 seconds
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
B.ring rows @ X020 X 5 X 2; rest 60 seconds
Performance
A.15:00 block
-4 turkish get-ups (alternating-2 ea side)
-5 weighted pull-ups
-pigeon X 20 seconds
B.15:00 block
-run/row 400 meters @ Z2
-hollow plank X 30 seconds
Thursday, August 04, 2016
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
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
Wednesday, August 03, 2016
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.
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
-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
Tuesday, August 02, 2016
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
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.
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.
Friday, July 29, 2016
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
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
Thursday, July 28, 2016
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)
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)
Wednesday, July 27, 2016
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.
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.
Tuesday, July 26, 2016
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
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
Monday, July 25, 2016
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
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
Friday, July 22, 2016
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
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
Thursday, July 21, 2016
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
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
Wednesday, July 20, 2016
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
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
Tuesday, July 19, 2016
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
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
Monday, July 18, 2016
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’
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’
Friday, July 15, 2016
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
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
Thursday, July 14, 2016
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)
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)
Wednesday, July 13, 2016
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
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
Tuesday, July 12, 2016
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
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
Monday, July 11, 2016
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
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
Friday, July 08, 2016
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
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
Thursday, July 07, 2016
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
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
Wednesday, July 06, 2016
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
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
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
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
Friday, July 01, 2016
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!
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
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
Thursday, June 30, 2016
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
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
Wednesday, June 29, 2016
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
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
Tuesday, June 28, 2016
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
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
Monday, June 27, 2016
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
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
Friday, June 24, 2016
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
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
Thursday, June 23, 2016
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.
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.
Wednesday, June 22, 2016
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
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
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