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Jalen Landis 12/08/2016 RifTribe 090616 Compare to 090616
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of:
7-pull-ups
14-push-ups
21-squats
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

 180 reps
Workout Scaled
Jalen Landis 07/30/2016 RifTribe 21-15-9 21
--KB Thrusters (12k)
--pull-ups
400 m run
15
--KB Thrusters (16k)
--C2B pull-ups
600 m run
9
--KB Thrusters (20k)
--strict pull-ups
800 m run
 14m 54s
Workout Scaled
Jalen Landis 07/19/2016 RifTribe Mary XXX Mary XXX

Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups
 156 reps
Workout Scaled
Jalen Landis 07/19/2016 RifTribe None 15 EMOM

15 thrusters (45/35)
5 weighted pull ups
12 kb swings (45/25)
 156 reps
Workout Scaled
Jalen Landis 07/19/2016 RifTribe None 12-9-6

hang cleans (150/95)
KB lunges (2 KB)(45/12)		 7m 09s
Workout Scaled
Jalen Landis 06/20/2016 RifTribe None Monday

Part A.
4-4-3-3-2-2-1-1

*1 rep= 1 squat snatch, 1 OHS
*build weight every time

Part B.
For Time:
15-12-9

pull-ups
push-ups		 75 lbs
Performed as RX
Jalen Landis 06/16/2016 RifTribe Grace 135 pound Clean and Jerk, 30 reps 2m 36s
Workout Scaled
Jalen Landis 06/10/2016 RifTribe Benchmark#3 21-15-9

--Deadlifts @185
--Box jumps 24"/20"

15-9-6

--Pull-ups
--HSPU		 16m 03s
Workout Scaled
Jalen Landis 06/02/2016 RifTribe June2 Black:
Buy in: 800 m run
3 rounds of:
20-Pull-ups
20-Front rack lunges (#75/#45)
Cash out: 800 m run

Orange: 400 m run/15-reps
White: 200 m run/10-reps/#55/35
 13m 35s
Performed as RX
Jalen Landis 05/31/2016 RifTribe May31 Part A: Squat Snatch
(15 min)
*15 reps @ 55% of 1rm
*15 reps @ 65% of 1rm

Part B: (8 min)
3 Rounds
1 min max reps Low hang power cleans
(#135/#80 minimum weight)
1 min max reps Burpees
1 min rest

*total reps
 101 reps
Workout Scaled
Jalen Landis 05/30/2016 RifTribe BenchMark (compare 2-22) For time (20 min cap)
10! Of the following:
-Thrusters
-Pull-ups
*20 DUs after each set

Thrusters@
Black: 115; Blue: 95
Orange: 75
White: less than 75lb
**Rec time and weight used.
 15m 24s
Workout Scaled
Jalen Landis 05/28/2016 RifTribe J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 20m 09s
Workout Scaled
Jalen Landis 05/12/2016 RifTribe None 12th Thursday
Every 3 minutes for 3 rounds (9 sets)
Set#1 (Min 0-3, 8-11,17-20) complete
12-Burpees
12-Box Jumps
2-C2B (strict)

rest 1 min

Set#2 (min 4-7,13-16,21-24) complete
100-DUs
10-Deadlifts (225/145)
6-Barbell push-ups

rest 1 min
*add 2 reps each round and 20 DUs
*record completed number of sets
 6 rounds 0 reps
Workout Scaled
Jalen Landis 05/10/2016 RifTribe Maupin 4 rounds of:

800 m run
49-push-ups
49-sit-ups
49-airsquats		 42m 40s
Performed as RX
Jalen Landis 05/09/2016 RifTribe Shoulders Part A: OHS
2-2-2-2-2 @ 90% of 1RM
2-2-2-2-2 Deficit HSPU
*take bar from the ground

Part B: 10 min AMRAP of:
50-DUs
10-OHS @ #75/45
2-HSPU (deficit)
 3 rounds 50 reps
Workout Scaled
Jalen Landis 04/14/2016 RifTribe Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 31m 12s
Workout Scaled
Jalen Landis 04/12/2016 RifTribe April.12. 2 rounds of the following (24 min)
In 4 min window:
--run 600 m
--max rep strict pull-ups with remaining time

rest 2 min

In 4 min window:
--run 600 m
--max rep Sit-ups with remaining time

rest 2 min

Record reps for pull-ups and sit-ups
 171 reps
Performed as RX
Jalen Landis 04/11/2016 RifTribe April11.B B: AMRAP (7 min)
8-push-ups
12-KB SDHP (20k/16)
16-Jump Lunges
 6 rounds 0 reps
Workout Scaled
Jalen Landis 04/11/2016 RifTribe April11.A A: Bench Press (15 minute)
5 rep max
3 rep max
1 rep max
 120 lbs
Performed as RX
Jalen Landis 04/08/2016 RifTribe P'cubed 50-pistols
50-push-ups
20-Pull-ups
40-pistols
40-push-ups
20-Pull-ups
30-pistols
30-push-ups
20-pull-ups
20-pistols
20-push-ups
20-Pull-ups
10-pistols
10-push-ups
20-C2B
 24m 43s
Workout Scaled
Jalen Landis 04/01/2016 RifTribe April1.A 12 min to find 3RM Hang
Power Clean.

*once bar picked up then do 3 reps unbroken
*Squat cleans are no reps		 112 lbs
Performed as RX
Jalen Landis 04/01/2016 RifTribe April1.B For Time (10 min Cap)
3 Rounds of:
400 m run
25-KB Swings
 7m 58s
Workout Scaled
Jalen Landis 03/29/2016 RifTribe Mar29.A Part A: strength (12 min)
5x4 weighted pull-ups
*build to heavy weight and try to go unbroken		 30 lbs
Performed as RX
Jalen Landis 03/26/2016 RifTribe Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats partition rounds as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 54m 08s
Performed as RX
Jalen Landis 03/24/2016 RifTribe Black A: Every 3 min for 4 rounds (12 min)
Black: 3 sets of 2 strict muscle-ups
Ora: 3 sets of 3 strict C2 Ring pull-ups
Grey: 3 sets of 5 feet elevated Ring Rows

*rest 20 sec between cluster sets

B: 12 min to perform 4 sets of:
8 ea RFE (rear foot elevated) Front Rack Split Squat w/1 KB
8 strict hanging straight leg raise

*Choose KB weight: Black, Grey, Aqua
*rec color for part A and B if done as prescribed rx
 9 reps
Performed as RX
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