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Athlete Date Sort Location Workout Name Description Results
Jalen Landis 01/05/2016 RifTribe Jan5 21 min EMOM of the following:
Min 1: 6-10 strict pull-ups
Min 2: 10 front rack lunges #95/45
Min 3: 20 Sit-ups

*record total strict-pull-up reps and rx if done
as prescribed.
Extra Credit: 50-KB Strict Press + 50 Push-ups
 269 reps
Workout Scaled
Jalen Landis 01/04/2016 RifTribe Resoolved 20-KB Clean and Jerks 20k/12k
20-Deadlifts @155lb
-max rep unbroken Push-ups
15- KB Clean and Jerks 20k/12k
15- Deadlifts @155lb
-max rep unbroken Push-ups
2 min rest
20- KB Clean and Jerks 20k/12k
20- Deadlifts @155lb
-max rep unbroken Push-ups
16- KB Clean and Jerks 20k/12k
16- Deadlifts @155lb
-max rep unbroken Push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 22m 47s
Workout Scaled
Jalen Landis 12/25/2015 RifTribe 12 Days of Christmas 100m run
2 deadlifts (185/97)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (45/26)
9 KB swings
10 Wall balls
11 DU's
12 HSPU 		28m 33s
Workout Scaled
Jalen Landis 11/07/2015 RifTribe 11-07-2015 Saturday
Tabata Mania! (choose a color)
Tabata 1: Pull-ups
Rest 1 min
Tabata 2: Push-ups
Rest 1 min
Tabata 3: Sit-ups
Rest 1 min
Tabata 4: Air Squats
Rest 1 min
Tabata 5: L-hold from bar

 316 reps
Performed as RX
Jalen Landis 06/17/2015 RifTribe Bye Bye Gav 3rds for time:
*Buyin: maxrep unbroken push-ups
20- KB Pistols (20 box/16k)
16-One Arm Snatch (17.5k)
12-front rack lunges (75lb/45lb plate)
*Cash out: 50 knees to chest
 10m 38s
Workout Scaled
Jalen Landis 06/16/2015 RifTribe Partner Partner WOD for time:
20-Push-ups (partner Hand Stand Hold)
20-Sit-ups (L-hold)
20-KB Swings (45lb plate locked out overhead)
*Cash-out 150 Med Ball Thrusters

One partner does one movement as long as the other partner is performing the part in parenthesis.
19m 34s
Performed as RX
Jalen Landis 06/15/2015 RifTribe June 15a Front Squats
5-4-3-3-2-max reps at 80%		 3 reps
Performed as RX
Jalen Landis 06/15/2015 RifTribe June 15 15 min AMRAP
20-Push press (75lbs)
20-Wall Balls
20-Pull-ups
 5 rounds 44 reps
Performed as RX
Jalen Landis 06/13/2015 RifTribe Saturday 4 Rds for time:
Buy in with 200 m run
20 KB Swings (16k/12k)
20 Russian Twists
20 Box Jumps (24/20)
20 KB Cleans
20 sec handstand hold
Cashout 30 Burpee Pull-ups
 26m 07s
Workout Scaled
Jalen Landis 06/11/2015 RifTribe Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 40s
Performed as RX
Jalen Landis 06/09/2015 RifTribe Retest 12 Min Amrap of
200 m run
Max Rep-pull-ups
*once you drop from Bar you run		 79 reps
Performed as RX
Jalen Landis 06/09/2015 RifTribe Strength 5,4,3,2,1 of Cleans 87 lbs
Performed as RX
Jalen Landis 06/06/2015 RifTribe RifTribe 80-DUs (2:1 singles)
50-Sit-ups
50-Hand Release Push-ups
80-DUs (2:1 singles)
50- Weighted Sit-ups (25lb)
50-Burpees
80-DUs (2:1 singles)
50-Knees to Elbow (scale K2Chest)
50-Push-ups
200-Air Squats
--Cash out with 3 min plank

*reps must be divided evenly.
*One partner works and other rests
*No more than 10 reps at a time per partner except on DUs and Air Squats do 20-25.
 20m 35s
Workout Scaled
Jalen Landis 06/04/2015 RifTribe MetCon 4 rounds for time:
20-KB push press (16k)
15-Box jumps
10-Thrusters (95lbs)
*Cashout: 75 sit-ups
 14m 33s
Workout Scaled
Jalen Landis 05/28/2015 RifTribe Part A Part A: EMOM (6 rds 18 min)
Min 1- 5 HSPU
Min 2- 8 Med Ball Cleans (20/10)
Min 3- 10 SDHP (75lbs)
*1 min rest
 6 rounds 0 reps
Workout Scaled
Jalen Landis 05/28/2015 RifTribe Part B: Part B: 3 rounds of :
30 sec max rep strict pull-ups
30 sec max rep sit-ups
67 reps
Performed as RX
Jalen Landis 05/26/2015 RifTribe None Part A: Back Squats (15 min)
3-3-3-3-3-3 building to 3RM

Part B: 3 Rounds of (9 min total):
30 sec max reps Hang Power Cleans
30 sec Rest
30 sec max rep Med Ball Sit-ups
30 sec Rest
30 sec max rep Ring Dips
30 sec Rest
(cleans 75/95/115/125/135)		 107 lbs
Performed as RX
Jalen Landis 05/26/2015 RifTribe Part B Part B: 3 Rounds of (9 min total):
30 sec max reps Hang Power Cleans
30 sec Rest
30 sec max rep Med Ball Sit-ups
30 sec Rest
30 sec max rep Ring Dips
30 sec Rest
(cleans 75/95/115/125/135)		 100 reps
Workout Scaled
Jalen Landis 05/23/2015 RifTribe Chelsea (Scaled) Chelsea (Scaled reps)
EMOM for 30 min (choose color)
Blue
5 pull-ups
5 push-ups
12 Squats
Orange
4 pull-ups
4 push-ups
10 Squats
Grey
3 pull-ups (3:1 Ring Rows)
3 push-ups
8 Squats
 30 rounds 0 reps
Workout Scaled
Jalen Landis 05/22/2015 RifTribe Friday WOD 3 rds of:
10-HSPU
20-Pull-ups
30-Sit-ups
40-DUs
90 sec rest
*rec time to complete, but not final 90 sec rest.
Extra credit: 25 V-ups and 25 KB Thrusters
 19m 26s
Workout Scaled
Jalen Landis 05/21/2015 RifTribe Thursday WOD 20 min AMRAP of :
Buy-in: 200 m run
2 Deadlifts
2 Burpees
2 Box Jumps (24/20)
4 Deadlifts
4 Burpees
4 Box Jumps (24/20)
*Add 2 reps to each movement per round.
*Perform 200 m run every 4 min.
 7 rounds 10 reps
Performed as RX
Jalen Landis 05/19/2015 RifTribe Terrible Tuesday 21-15-9-15-21
Hang Cleans (107lbs)
Pistols
Knees to Chest
*Attempt 2 Strict HSPU between each round (10 total)
 20m 06s
Workout Scaled
Jalen Landis 05/14/2015 RifTribe Thursday Fun Part A: Every 90 seconds (6rds for 9min)
-5 Front Squats @ 60% 1rpm
-5 box jumps

Part B: AMRAP (9 min)
12-Push-ups
9- Thrusters (95lbs)
6- C2B
Rx on part A is completing all reps, record reps for completed rounds in part A (3 sets = 30 reps) and add to part B.		 3 rounds 15 reps
Workout Scaled
Jalen Landis 05/13/2015 RifTribe Anna Grace B'day Part A:
5-Box Push-ups (Men Scale to HSPU)
11-Over Head Lunges (45lb/25lb)
15-Burpees
---30 sec rest
 11m 09s
Performed as RX
Jalen Landis 05/13/2015 RifTribe Anna Grace B'day Tabata:*
Russian Twists (16k/8k)
Sit-ups
Plank-jacks
Flutter kicks
 140 reps
Performed as RX
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