517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday August 24- Friday August 28, 2015

Begin TOLW. make sure you are 5 mins early to class, all warm ups will start either 5 mins before class or at the start of class. All classes will remain approx 60 mins or less, work and rest ratios will be strict. 15 mins to snatch means 15 mins, rest :60 means we will rest :60. Each section will be explained thoroughly so make sure you  are in the box so that progress isn’t stalled due to a restart. Thanks Tribe!

Monday

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean and Jerk.

Front Squats: 5X3 @ 75%

3 rounds for total reps of:

1 min ME Front Squats
1 min ME HSPU
1 min ME KBS
1 min ME Pull-ups
*Rest 1 minute after each round.

Tuesday

1) 10X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps)
2b) 3X3 Snatch Grip Push Press + OHS

rest 60 sec.

3 minute AMRAP of:

Burpees

*Rest 2 minutes.

7 minute AMRAP of:

30 Double-Unders
15 Power Snatches

Wednesday

10×1 first pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM)
2b) 3X5 Bent-Over Rows (supinated grip) –rest :60

1)back squats : 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

1) AMRAP 20

200 m run

300 m row

Thursday

1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 90 sec.

2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk – heaviest possible, rest 90 sec.

Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

1 minute ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
75 Double-Unders
5 Push Jerks

*Rest 1 minute.

1 minute ME Muscle-Ups

Friday

15 minutes to establish a 1RM Clean & Jerk.

15 minutes to establish a 1RM Front Squat.

*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10/7 Muscle-Ups

>If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.

2 minutes ME Rope Climbs

>Rest 1 minute.

2 minutes ME Row for Calories

 

Monday August 17- Friday August 21, 2015

Monday

For time :

15 Power Snatch

100 Double unders

12 Power Snatch

100 Double unders

9 Power Snatch

100 Double Unders

6 Power Snatch

post scores to whiteboard

Tuesday

EMOMx 20

odd: Run 200m

even: 15/10 Ring Dips

post scores to whiteboard

Wednesday

Front Squat 3 Rep

For Time:

10-8-6-4-2 Clean and Jerk

2 rounds of “Cindy” after each set

post scores to whiteboard

Thursday

AMRAP 8:

3-6-9-12…

Power clean

Calorie Row

Rest 4 min

AMRAP 8

3-6-9-12….

Jerks

10m Shuttle run

post scores to whiteboard

Friday

1,000m Row

40 pull-ups

30 Thruster

20 Lateral Burpees

stay moving for 14:00. if you finish the chipper in less than 14:00, start over.

 

Monday August 10-Friday August 14,2015

Monday
3 RFT
20 Double Dumbbell Push Press
20 Box Jump

200m run

Tuesday

21-15-9
Power Clean
Bar Facing Burpee

Wednesday

Back Squat
10×3 across
3 RFT:
400m Run
30 Box Jumps
20 Push Press

Thursday

AMRAP 20:
10 1-arm DB Snatches (5/side)
15 Calorie Row

Friday

2. 3 RFT:
3,000m Row
30 Burpee Pull ups