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Athlete Date Sort Location Workout Name Description Results
Jalen Landis 02/15/2016 RifTribe Feb15.B Every minute for 12 min do:
Odd min = 6 Thrusters @ 95/65
Even min= 25 DUs
 186 reps
Workout Scaled
Jalen Landis 02/13/2016 RifTribe None 13th Saturday
For Time (20 min cap)

5-10-15-20-15-10-5
--KB Swing
--Overhead Lunges 75-77lb/45lb
Black=20k
Orange=16k
Grey=12k
Kids=4-8k		 10m 36s
Workout Scaled
Jalen Landis 02/12/2016 RifTribe Feb12, B B. For Time (7 min cap)
3 Rounds of:
7-Ring Dips
14-Knees to Elbows
21-Jumping Squats
 6m 23s
Workout Scaled
Jalen Landis 02/12/2016 RifTribe None 12th Friday
A: Split Jerk (15 min)
3-3-2-2-1-1
*Build to heaviest weight (from rack)

 105 lbs
Performed as RX
Jalen Landis 02/09/2016 RifTribe None 12 Min AMRAP of
15-sit-ups
12 Wall Balls 20/14
9-Box Jumps
 6 rounds 30 reps
Workout Scaled
Jalen Landis 02/09/2016 RifTribe None 9th Tuesday
12 minuts to complete 3 rounds of
50-ring rows
2 min rest

 11m 48s
Workout Scaled
Jalen Landis 02/06/2016 RifTribe Feb6.Saturday Partner (3.2.1.ouch!)
2 min: max rep push-ups
1 min: max rep C2B
2 min: max rep Box Jumps
rest 2 min
1 min: max rep push-ups
2 min: max rep C2B
2 min: max rep Box Jumps
rest 1 min
2 min: max rep push-ups
2 min: max rep C2B
1 min: max rep Box Jumps
rest 30 sec
1 min max rep burpees
30 sec Hand stand hold (both together on wall)
1 min max rep burpees
30 sec Hand stand hold (both together on wall)
 489 reps
Performed as RX
Jalen Landis 02/05/2016 RifTribe Feb5.B ladder (3 reps each round)
-KB Swings (20k)
-Bar Bell Rows (85lb)
-Sit-ups
 200 reps
Workout Scaled
Jalen Landis 02/02/2016 RifTribe Feb2.Grinder EMOM 24 min (8rds)
Min 1: 2 Hang Cleans (pos 2)
2 Hang Cleans (pos 1)
5 Bar Bell Push-ups

Min 2: 5-8- Strict Pull-ups
*1st 3 must be unbroken

Min 3: 10-KB front rack lunges (2 KBs)

*Weight for Cleans %80 1rm

Rx = 40-64 pull-ups and all reps from other 2 movements.		 205 reps
Performed as RX
Jalen Landis 01/30/2016 RifTribe None 30th Saturday
For time complete:
5-clapping push-ups
10-KB Strict Press
15-Sit-ups
100 m over head carry

5-HSPU
20-KB Push-Press
30-Sit-ups
200m over head carry

5-10 sec Hand Stand Hold
30-Burpees
60-Sit-ups
300m over head carry
20-push-ups
 16m 22s
Workout Scaled
Jalen Landis 01/26/2016 RifTribe None 26th Tuesday
Heavy Hang Cleans
7-7-7-7-7-

*perform the following after
each round of cleans:
-5 HSPU
-5 C2B
-25 Air Squats
 77 lbs
Performed as RX
Jalen Landis 01/25/2016 RifTribe None 25th Monday
5 Rounds of:
12-Froggers
12-Box Step-ups (20/16 #95/65)
12-Hand Release Push-ups
12-Thrusters (65lbs)		 24m 14s
Workout Scaled
Jalen Landis 01/23/2016 RifTribe None Saturday
TABATA
1.
Kb swings
Kb strict press
REST 1 MIN
2.
V ups
K2E
REST 1 MIN
3.
over-head lunges (45/25)
Thrusters (75/35)
178 reps
Workout Scaled
Jalen Landis 01/22/2016 RifTribe None Friday
(25 min cap)
3 Rounds of:
X run
40 DUs
200 m Farmers carry (70/45)

BLACK: 800 M
ORANGE: 600 M
GREY: 400 M

Extra credit- 100 Russian twist, 1 min plank
 12m 17s
Workout Scaled
Jalen Landis 01/21/2016 RifTribe None Thursday
Push-press
5-5-3-3-2-2- as many reps as possible with weight used for 5
8 minutes running clock, perform 1 min each of:
Air squats
Push ups
Box jumos
Pull ups
Wall balls
Burpess
DUs
Extra credit- 100 sit ups, 1min plank

*write total reps completed and amount of reps completed on pushpress
 178 reps
Workout Scaled
Jalen Landis 01/19/2016 RifTribe None Tuesday
bottom to bottom
5 TABATA rounds
X Squats
*20 seconds work, 10 seconds rest at bottom of squat.
Black: 95/75
Blue: 75/45
Orange: 45/25
Grey: air squats
464 reps
Performed as RX
Jalen Landis 01/18/2016 RifTribe None Monday (Bob Gone)
EMOM (6 rds 18 min)

Station #1 Min 0-6
5-Bar over head #122/75
Station #2 (Min 6-12)
8-push-ups (go unbroken)
Station #3 (Min 12-18)
25-jump squats
**do six rounds at each station before rotating to next movement.

**1 min rest**

10 to 1 of:
--pull-ups
--KB swings (20k/16k)		 9m 14s
Workout Scaled
Jalen Landis 01/16/2016 RifTribe Jan16 2016 X rounds of:
10-Burpee Pull-ups
15-straight leg sit-ups
10-KB Swings (20k/12k)
20-Air Squats

Black= 10 rounds
Blue = 8 rounds
Orange= 6 rounds
Grey = 5 rounds or less
 23m 04s
Workout Scaled
Jalen Landis 01/15/2016 RifTribe Jan15 2016 Part A: Deadlift
3-3-2-2-1-1-1
Build to heaviest weight
 167 lbs
Performed as RX
Jalen Landis 01/14/2016 RifTribe Interval (6 rounds 23 min)
Partner WOD
30 sec max rep snatch (75lbs)
30 sec burpees
****1 min rest****
30 sec sit-ups
30 med-ball thrusters
****1 min rest****
 592 reps
Workout Scaled
Jalen Landis 01/11/2016 RifTribe Strength Part A: Strict Press
2-2-2-2-2-1-1
Start at heavy and go heavier
 77 lbs
Performed as RX
Jalen Landis 01/09/2016 RifTribe Marheba Landi Partner WOD
100-75-25
--pull-ups
--push-ups
--Goblet Squats
* Divide reps by 5s or 10s evenly.
 21m 26s
Workout Scaled
Jalen Landis 01/08/2016 RifTribe Jan8.16.B 10 min AMRAP of:
6-push-ups
8-Ring Rows
16-Sit-ups
 221 reps
Performed as RX
Jalen Landis 01/08/2016 RifTribe Jan8.16.A A: Bench Press (12 min)
5-3-3-1-1
Record 3RM and 1RM
100 lbs
Performed as RX
Jalen Landis 01/07/2016 RifTribe Jan7.2016 4 Rounds of:
10-pistols
10-Hand Release Push-ups
10-K2E
10-1 arm snatch (45/25) 5 each arm
 9m 05s
Workout Scaled
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