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Athlete Date Sort Location Workout Name Description Results
Jalen Landis 03/22/2016 RifTribe Challenge 6 min AMRAP of :
6 Hang Cleans @75
6 Front Rack Lunges @75
6 OTB Burpees
---rest 3 min---
 5 rounds 0 reps
Performed as RX
Jalen Landis 03/22/2016 RifTribe ChallengeB. Grey For time 12 min cap
--Buy-in 150 DUs
3 rounds of
12 pull-ups
12 Thrusters @75 or less
--Cash-out 50 sit-ups
 11m 48s
Workout Scaled
Jalen Landis 03/21/2016 RifTribe Karin's 11th 3 Rounds of:
3-21-11
--Over Head Squats (75/45)
--Sit-ups (weighted 25lb/15lb)
*after set of 11 then max time hand stand hold (every 5 second =1rep)

***90 sec rest***
 22m 37s
Workout Scaled
Jalen Landis 03/17/2016 RifTribe None 17th Thursday (17min AMRAP)
Black:
5 Muscle-ups
10 HSPU
15 Jumping Squats
30 sec rest

Orange:
12 C2B
10 HSPU (Scale:Ring Dips if not rx)
15 Jumping Squats
30 sec rest
 3 rounds 1 reps
Workout Scaled
Jalen Landis 03/15/2016 RifTribe Tuesday Fitness For Time (22 min cap)
80 DUs (2:1 singles)
40-KB swings 20k/16k
60 DUs (2:1 singles)
30 Box Jumps (24/20)
40 DUs (2:1 singles)
20-Power Cleans 125/85
20 DUs (2:1 singles)
10-Burpees
15 Fat Bar deadlifts @ 135
 13m 38s
Workout Scaled
Jalen Landis 03/14/2016 RifTribe Back Squats Use weight from 2/25 max rep
Percentages.
If 2 reps or less, add 5lbs
If 3-4 reps, add 10bs
If 5-6 reps, add 15lbs
If 7 + reps, add 20lbs

Part A: 15 min to perform:
Back Squat
5 @ 65% (BG: 166)
5@ 75%(BG: 190)
Max @ 85% (BG: 210- 5 reps)
**3 sec lower, 1 sec pause at bottom on each warm-up set and 1st working set.
 4 reps
Performed as RX
Jalen Landis 03/14/2016 RifTribe march13 Part B: For Time (10 min cap)
10!
--strict pull-ups (no mix grip)
--Air Squats
7m 33s
Performed as RX
Jalen Landis 03/12/2016 RifTribe Complex 21-15-9
--OHS (75/45)
--KB Push-press (16k/12k)
--Straight Leg Sit-ups
*1 Bar Muscle up between each round (scale 4 C2B)

**rest 2 min**

21-15-9
--Push-ups
--Jump Squat
--Pull-ups
*3 HSPU between each round
(scale 3:1 strict press 85lb/65lb)
record time!
 21m 18s
Workout Scaled
Jalen Landis 03/10/2016 RifTribe BenchMark#2 21-15-9
-Deadlifts @185
-Box Jumps 24"/20"

Rest 2 min

15-9-6
-Pull-ups
-HSPU		 14m 41s
Workout Scaled
Jalen Landis 03/08/2016 RifTribe March8,2016 For Time (25 min cap)
800 m run
50-pull-ups
800 m run
40 Thrusters 95/65
800 m run
30-HSPU
 26m 32s
Workout Scaled
Jalen Landis 03/07/2016 RifTribe None 7th Monday

3 Rounds of the following (19min)
5 Min AMRAP of
--Buy-in: 25 V-ups
-10 Barbell Front Rack lunges (alternate legs)
-10/8 Ring Dips (guy/gal)

Rest 2 min after each round

Black: 115/75; Blu: 95/65; Org: 75/55
 6 rounds 89 reps
Performed as RX
Jalen Landis 03/02/2016 RifTribe Angie 100-Pull-ups
100-Push-ups
100-Sit-ups
100-Air Squats		 20m 42s
Performed as RX
Jalen Landis 03/02/2016 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 13s
Workout Scaled
Jalen Landis 03/01/2016 RifTribe None 1st Tuesday
3 rounds of the following sequence
(23 min)
--90 sec max rep ring rows
--90 sec max rep ring dips
rest 1 min
--3 min AMRAP of:
10 KB Box step ups 20k/12k
30 DUs (2:1 singles)
Rest 1 min
*Rec total reps
 417 reps
Workout Scaled
Jalen Landis 02/29/2016 RifTribe Mon29Feb2016_B B: 7 min AMRAP of:
5-OHS (75/45)
10-KB swings (20k/16k)
15-Sit-ups		 4 rounds 7 reps
Workout Scaled
Jalen Landis 02/29/2016 RifTribe Mon.29Feb2016 A: 15 min to find 1RM Snatch or Clean and Jerk 107 lbs
Performed as RX
Jalen Landis 02/27/2016 RifTribe Feb27. Sat! (22 min cap)
Buy in: 200 DUs

45-30-15 reps of:
--HSPU
--Strict Pull-ups

Cash-out 200 DUs
*must swap every 5 reps on HSPU and Strict Pull-ups. 2:1 singles
 20m 40s
Workout Scaled
Jalen Landis 02/26/2016 RifTribe Feb26.Fri B B: For time (10 min cap)
50 Deadlifts
50 Hand Release Burpees

Deadlifts: blk=185, Blu=155
Org=135, Wht=115, Grey= -115lb
 10m 12s
Workout Scaled
Jalen Landis 02/25/2016 RifTribe Feb25. A 15 min to perform
Back Squat
3 @ 70%
3 @ 80%
Max @ 90%

*3 sec lowering, 1 sec pause at bottom of each warm-up set and first working set.
 135 lbs
Performed as RX
Jalen Landis 02/25/2016 RifTribe Feb25. B B: every 90 sec for 7.5 min (5 rds)
Do: 5 strict pull-ups + 5 Bent over barbell rows @ either BL:107lb, BLU:95lb, OR:75lb. WH: 65lb or less.

Rec weight used and reps for A and color for B. (205, 7, OR rx)
 50 reps
Performed as RX
Jalen Landis 02/22/2016 RifTribe Bench Mark 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.
 17m 37s
Workout Scaled
Jalen Landis 02/20/2016 RifTribe SAT: Feb20 5-HSPU
10-Pull-ups
15-KB Box Step ups (16k/12) 20box
7-HSPU
15-Pull-ups
20-KB Box Step ups (16k/12) 20 box
10-HSPU
20-Pull-ups
25-KB Box Step ups (16k/12) 20box
3-HSPU
5-Strict Pull-ups
5-Box Step ups 20 use two KB on final 5 (20k/16k)
 11m 34s
Workout Scaled
Jalen Landis 02/17/2016 RifTribe None (20 min cap)

100 push-ups
200 sit-ups
300 air-squats 		600 reps
Performed as RX
Jalen Landis 02/16/2016 RifTribe Feb16 Jamie
For Time (22 min Cap)
800 m run
60 KB swings 20k/12k
40 Burpee Pull-ups
20 HSPU
 17m 54s
Workout Scaled
Jalen Landis 02/15/2016 RifTribe Feb15.A 10 min to find max reps for 1 set of X (choose color):
--Black: Strict Muscle-ups
--Orange: Strict Chest to Ring Pull-ups
--Grey: Feet Elevated Ring Rows
*3 attempts allowed
 11 reps
Workout Scaled
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