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

Tuesday May 26- Friday May 29 2015

Tuesday
21-15-9 of:
TTB
Burpee to target
Power Snatch
Box Jump

Wednesday

5×7 Front Squats across

6 RFT:
13 Thrusters
14 Pull ups

Thursday
1. 30-20-10
Power Snatch
Calorie Row
2. C2B Progression
7 sets of 10, :40 rest between sets

Friday
1. “Shlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders
2. Squat
7×5 Front Squats across

 

Memorial Day 2015

Class is at 10 am today Tribe! Come honor all fallen veterans this Memorial Day and do the hero WOD “Murph”. Feel free to bring any friends or family who would like to try the WOD as well!

“Murph”
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

I will be doing 3- Murphs, needless to say I’ll be there a while, so if you can’t make it right at 10, join us a little later. I’m sure I won’t start the third murph until at least 12.

 

Week of May 18-May 22

Monday:
For time:
1. Metcon
1k Row, followed by:
21-15-9:
KBS
Burpees

2. EMOMx10
Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight
Even: 3-6 Muscle ups

Tuesday
1. Metcon
3 RFT:
800m Run
21 Power Cleans

2. C2B Progression
7 sets of 10, 1 min rest between sets.

Wednesday
1. Metcon
Teams of 3 complete:
100 Calorie Row – each must do at least 15 cals
100 Box Jump Overs
100 Thrusters
100 TTB
100 Thrusters
100 BJO
100 Cal Row- each must do at least 15 cals

Thursday
1.
50 Wall Balls
25 Deadlifts
50 Wall Balls
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.
2. Snatch
5×2 Squat Snatch
3. Clean and Jerk
Power Clean + Hang Squat Clean + Jerk, work up to a max set.
4. Squat
3×3 Front Squats, across

Friday

1.
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
2. C2B Progression
7 sets of 10, :45sec rest