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

Monday August 3- Friday August 7, 2015 (rent is due this week)

Rent is due Tribe! Please pay your rent ASAP! Thank you!
Monday
For time:
10-9-8-7-6-5-4-3-2-1 Front Squat
200m Run after every round

Tuesday
3RFT:
60 Double unders
30 Wall Ball
15 Deadlifts

Wednesday
1. Jerks
1 Heavy Split Jerk from Back Rack
1 Heavy Split Jerk from Front Rack

EMOMx15

5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in part 1
Min 2 – :45 second hollow hold
Min 3 – 5 MUscle ups

Thursday

AMRAP 30:
500m Row
10 C2B Pull ups
Goal is to complete 5k+ within the 30 mins.

Friday
100 Rounds For Time of:
1 Strict HSPU
2 Squat Cleans
3 Burpees

 

 

Monday July 27-Friday July 31 2015

Monday

For time:
100 Double unders
followed by: 21-15-9 of:
KBS
Burpees
Followed by:
100 Double unders

Tuesday

For time:

30-20-10 Squat Cleans
20-15-10 HSPU

Wednesday
1. Front Squat
10-8-6-4-2 Front Squats

2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

Thursday
1. 2 Rounds for time:
3x200m Run rest 1 minute after each
3x300m Row rest 1 minute after each

Rest as needed.

2. 5-4-3-2-1 reps of:
Dead Lifts
Bench Press
Muscle ups

Friday
“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35
Walking Lunge Steps
Knee To Elbows
Push Press, 45
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders

Saturday

Team WOD from 2015 games

Sunday

Individual WOD from 2015 games

 

Monday July 20-Friday July 24, 2015

Monday

7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks
7 Burpees

Tuesday

“Kelly”
5 RFT:
400m Run
30 Box Jumps, 24/20
30 Wall Balls, 20/14

Wednesday

1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches
10 Muscle ups

2. Squats
5×5 Front Squats

Thursday

1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

2. 3 RFT:
25 GHDSU
3 legless Rope Climb

Friday

“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest