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

Monday February 8-Friday February 12,2016

Monday
1: 10 Rounds (10 Minutes) – EMOM, perform:

2x front squat + 1x split jerk (Only after 2nd squat. Work up to max 2+1 for the day)

2: AMRAP (reps) 20

50 double unders

200 m run

Max reps deadlifts*

* must be touch and go, no rest on the floor. Once the bar stops to the round is over. Start the next set of double unders.

Tuesday

1: 10 Rounds (10 Minutes) – EMOM, perform:

– 1x power snatch + 2x hang squat snatch (Work up to max 1+2 for the day)

2: “AWWW Deuces”

For 22 minutes:

9 overhead squats

22 double unders

9 front squats

22 sit-ups

9 back squats

22 toes to bar

Wednesday

1: 6 Rounds – Every 2 minutes, complete:

-10 steps Overhead walking lunge. Work to a Max. Front rack as alternate option

2: 2: 3 rounds for time

25 thrusters

25 Pullups

Rest 1:00 between rounds

Thursday

1: 14 mins to work to heaviest “Bear”

2: 15-12-9-6-3

Clean

Jerk

Calorie row

Friday

1)Snatch – Work up to a max for the day

2) Clean and jerk – Work up to a max for the day.

3) the work hang squat snatch
Start with 8 then 10,12,14,16…..
2 mins work
1 min rest
Reps ascend as rounds progress.
Continue as long as you complete required reps. WOD is done when you fail the reps for any given round.

 

Monday February 1-Friday February 5,2016

RENT IS DUE TRIBE!

Monday
Strength:

1: 10 Rounds – E:90OM, perform:

3x push press + 2x push jerk + 1x split jerk (Work up to a max for the day)

*if you fail at the push press, eliminate it and go with the push jerk + split jerk only.

Metcon:

Work until failure:

2 minutes work

1 minute rest

The work: squat clean thruster

The protocol: first set 8 reps, second set 10 reps, third set 12 reps….

Tuesday

Strength:

1: 6 Rounds – Every 2 minutes, complete:

-5x Back squat (Work up to a max for the day. All working sets between must be above 60%)

Metcon:
3 rounds
Run 1 mile
10 back squats

Wednesday
Strength:

1: 10 Rounds – E:90OM, perform:

3x hang squat clean thruster (Work up to max triple for the day)

Metcon

5 RFT

50 double unders

25 push-ups

25 medball cleans

5 muscle ups

Thursday

Strength:

1: 7 Rounds – E2MOM, perform: 5x snatch push press + 1x overhead squat

For time

15-12-9-6-3

Calorie row

Clean and jerk

Friday

Strength:

1) Snatch – Work up to a max for the day

2) Clean and jerk – Work up to a max for the day.

Metcon

100 wallball shots

2 mile run

50 wallball shots

****all runs can be modified to row****

 

Monday January 25- Friday January 30, 2016

Monday
Strength:

1) Snatch complex: 10 rounds – Every 1:30, perform:

-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)

2) Metcon

15.5

27-21-15-9

Calorie row

Thruster

Tuesday

Strength:

1) Clean complex: 10 rounds – Every 1:30 minutes, perform:

-1x squat clean + 2x front squat + 3x thruster (Work up to a max for the day)

2) Metcon

12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps
12 Push press
9 Toes-to-bar

Wednesday

Strength:

1) Pause front squat: 10 rounds – Every 90 seconds, complete:

-1x Pause front squat (Work up to a max for the day)

Metcon:

14.3
Complete as many reps as possible in 8 minutes of:
10 reps deadlifts
15 box jumps
15 reps
15 box jumps
20 reps deadlifts
15 box jumps

25 reps deadlifts

15 box jumps
30 reps deadlifts
15 box jumps
35 reps deadlifts
15 box jumps
Thursday
Strength:

1) Power clean: Work up to 70% of your 1 RM power clean (Should only take you 5-10 minutes), then:

2) Touch and go clean : 10 rounds – Every 30 seconds, complete:

-3x TnG clean @ 70% 1 RM

Metcon:

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Friday

Strength:

1) Power snatch: Work up to 70% of your 1 RM power snatch (Should only take you 5-10 minutes), then:

2) Touch and go snatch : 10 rounds – Every 30 seconds, complete:

-3x TnG snatch @ 70% 1 RM

Metcon:

15.1

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds