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

Monday January 16-Friday January 20, 2017

Tribe! Last test week before the open!

A few class time adjustments this week you should be aware of: there is no 630pm class on Monday. All other Monday classes are still ON! There is No 9am Wednesday class,  this week only. All other Wednesday classes are still on! That’s all the class adjustments for this week. Thank you for your understanding, Tribe!

Monday

Happy Birthday to my son, Gabe! I love you!

1) 15 mins to max snatch

2)21 squat clean

21 cal row

15 thrusters

15 cal row

9 squat snatch

9 cal row

12:00 cap

Tuesday

1) 15 mins to max clean and jerk

2) 6:00 amrap

10 deads

10 barfees

2:00 rest

4:00 amrap

5 deads

5 Barfees

2:00 rest

2:00 amrap

3 deads

3 Barfees

 

Wednesday

1) 15 mins to max back squat

2) “Tabata Bane”

:40 work /:20 rest x 8 rounds (4:00)

mini sled

db step ups

airdyne

push-ups

 

Thursday

1) 12 mins to max push press

2) OTM x 20

odd 15 wall ball

even 15 kbs

 

Friday

1) 12 mins max jerk

2) 12 mins max clean

3) 12 mins max dead

4) for time

21 power clean

15 front squat

9 rope climbs

7:00 cap

 

 

 

 

Monday January 9-Friday January 13, 2017

Monday

2 rounds for time

20 cal airdyne

20 front squats

20 push press

 

Tuesday

4 rounds for time

3 laps Mimi sled

15 bench press

3 laps OH yoke walk

75 dubs

 

Wednesday

The password to get into the box today is  : ” New England clam chowder ”

amrap 20

5 hspu

10 TTB

15 burpees

Thursday

The New updated Password for today (especially 430pm class) is “Where does he get those wonderful toys”

WOD:

for time*

15 OHS*

30 front squats*

60 back squats*

120 air squats*

2000m row

Friday

20-18-16-14-12-10-8-6-4-2

jerks

2-4-6-8-10-12-14-16-18-20

c2b pullups

 

Saturday

“snatch out”

10 UB TnG snatches x4 sets

8 UB TnG snatches x4 sets

6 UB TnG snatches x4 sets

4 UB TnG snatches x4 sets

2 UB TnG snatches x4 sets

 

part 2

clean and jerk out

10 UB TnG CJ x 4 sets

8UB TnG CJ x 4 sets

6UB TnG CJ x 4 sets

4UB TnG CJ x 4 sets

2 UB TnG CJ x 4 sets

 

part 3

5:00 max rope climbs

 

Monday January 2- Friday January 6, 2017

Monday
Max reps thruster
Rest 2:00
Max reps thruster
Rest 2:00
Max reps thruster
Rest 2:00
Max reps thruster
Rest 2:00
Max reps thruster

Tuesday
3:00 hang squat snatch
3:00 wall ball
2:00 hang squatch
2:00 wall ball
1:00 hang squatch
1:00 wall ball
Rest 2:00
20 overhead squats for time

Wednesday
For time
20 cal airdyne
30 strict press
15 BJO
5 rope climbs
20 push press
15 BJO
3 rope climbs
10 jerks
15 BJO
1 rope climb
20 cal airdyne

Thursday
“Death by Power Snatch”
1…2…3…4…5… as long as possible on the minute
As soon as you cash out, 20 muscle ups for time

Friday
“A Filthier 50″
50 calorie row
50 burpees
50 calorie airdyne
50 pullups
50 double unders
50 push ups
50 x 10m sprints
50 sit-ups
50m mini sled push
50 air squats