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

Monday June 29-Friday July 3 2015

Rent is due Tribe!

Monday
“Heavy Jackie”
1K Row
30 Thruster
50 Pull ups

Tuesday
“Double Grace”
60 Clean and Jerk

Wednesday
Deadlift
3 rep Max

EMOM 14

Odd: 7 Dead Lifts 70% of 3 rep
Even: 200m Run

Thursday

5 rounds for time

16 Toe to bar

8 DB Thrusters
14 DB Walking Lunges

Friday

20 rep max snatch -all touch and go, no rest on ground or in the hang, rest overhead is okay

“Karabel”

10 RFT of:
3 Power Snatches
15 Wall Balls

 

Monday June 22- Friday June 26, 2015

Monday
A. AMRAP 7 of Back Squats:
20 reps @load
20 reps @load
AMRAP @load

3 min Rest

B. AMRAP 7 of Bench Press:
20 reps @load
20 reps @load
AMRAP @load

3 min Rest

C. AMRAP 7 of Pull ups

Tuesday

A. In a 10 Minute Window:
1 Mile Run + Max reps of Clean and Jerks

Rest 3:00

B. In a 7 Minute Window:
800m Run + Max reps of Snatch

Rest 3:00
C. In a 4 Minute Window:
400m Run, Max reps of Thrusters

Wednesday

20RM Push Press – not jerk
4 RFT:
21 Pull ups
15 Burpee OTB
9 Deadlifts

Thursday

“Nicole”

AMRAP 20 of:
400m Run + Max reps of unbroken Pull ups – every time you come off the bar run another 400m

Friday
A. AMRAP 7 of Thrusters:
20 reps at load
20 reps at load
AMRAP at loads

3 min Rest

B. AMRAP 7 of Hang Power Clean:
20 reps at load
20 reps at load
AMRAP at load

3 min Rest

C. AMRAP 7 of Dead Lift:
20 reps at load
20 reps at load
AMRAP at load

 

Tuesday June 16

Morning classes will resume Wednesday. 530 and 9 will be on. Tuesday however are cancelled. All evening classes Tuesday are on so please join us then. So terribly sorry for any inconvenience.