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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 09/16/2017 RifTribe 09162017 5 Rounds of
16-KB Thrusters (alternate arms)
20-Pull-ups
32-DUs
 22m 15s
Workout Scaled
Andrew Shum 09/13/2017 RifTribe Tabata 3 Tabata Rounds of:
Fat Bar Dead lifts @140lbs/95lbs
KB Swings
Planks
 169 reps
Performed as RX
Andrew Shum 09/12/2017 RifTribe 09122017 Part A: Bench Press
5-5-5
3-3-3

Part B: AMRAP 10 min
3-HSPU
6-Box Jumps
9-Wall Balls

Record total reps below. Strength in PR sections.		 80 reps
Performed as RX
Andrew Shum 09/11/2017 RifTribe Remember (Remember)
9 rounds of
11-Hang Cleans @ 115lb
16-Barbell Push-ups
 20m 03s
Workout Scaled
Andrew Shum 09/09/2017 RifTribe 09092017 4 Rounds
30-Jump Lunges
2-Strict Pull-ups
6-KB Over Head Lunges (Left)
4-Strict Pull-ups
6-KB Over Head Lunges (R-arm)

*KB weight 53lb/35lb
 10m 30s
Performed as RX
Andrew Shum 09/08/2017 RifTribe 09072017 14-Front Squats (95lbs/65lbs)
--20Tempo Push-ups
10-Front Squats (110lb/85lbs)
--20Tempo Push-ups
8-Front Squats (125lbs/100lbs)
--20Tempo Push-ups
4-Front Squats (165lbs/125lbs)
--20Tempo Push-ups

*on push-ups and front squats 3 sec down the up
*work in groups of 2s
*Try to go from the ground, add weight as needed
 24m 00s
Performed as RX
Andrew Shum 09/07/2017 RifTribe Easing In 8 rounds of the following:
30 sec SDHP w/KB (#53lb/35lb)
30 sec Burpees
1 min rest
 190 reps
Performed as RX
Andrew Shum 08/14/2017 RifTribe Andrew's 44th (25 min cap)
Buy in: 30 Wall Balls

25-20-15-10-5
--thrusters (75lbs)
--push-ups
--Bar bell Rows (75lbs)

Cash-out: 15 Squat Cleans @ 155lb
 24m 48s
Performed as RX
Andrew Shum 08/12/2017 RifTribe 08122017 (Body)
100-Sit-ups
40-Pull-ups
100-Air Squats
40-Push-ups
100-Mountain Climbers
40-Burpees
1 min plank
1 min Handstand hold
 29m 08s
Performed as RX
Andrew Shum 08/11/2017 RifTribe 08112017 2-2-2-2-2-2
Hang Clean pos 1 (high hang)
*Build to 2RM

21-15-9
--High hang cleans @65% from above
--OT Bar Burpees
 8m 50s
Performed as RX
Andrew Shum 08/10/2017 RifTribe 081017 (For Time 22 min cap)
24-Clean and Jerk @50% 1RM
25-Sit-ups
35-DUs
12-Clean and Jerk @ 60% 1RM
25-Sit-ups
35-DUs
8-C&J @ 68% 1RM
25-Sit-ups
35-DUs
4-C&J @ 77% 1RM
25-Sit-ups
35-DUs
 16m 55s
Performed as RX
Andrew Shum 08/05/2017 RifTribe 08052017 Partner AMRAP (17 Min)
55- KB Combo Swings (53lb/35lb)
55-V-ups
55-Med-Ball Cleans #20/#14
55-pull-ups
 350 reps
Performed as RX
Andrew Shum 08/04/2017 RifTribe 08042017 14 Min AMRAP
Max Rep Bench Press @%60 1RM
400 m run
*record total reps
 70 reps
Performed as RX
Andrew Shum 08/03/2017 RifTribe 08032017 50-Dumbell 1 arm Snatches (17.5k/12.5k)
20-Push-ups
40-Dumbell 1 arm Snatches (17.5k/12.5k)
20-Push-ups
30-Dumbell 1 arm Snatches (17.5k/12.5k)
20-Push-ups
20-Dumbell 1 arm Snatches (17.5k/12.5k)
20-Push-ups
10-Dumbell 1 arm Snatches (17.5k/12.5k)
20-Push-ups
 14m 33s
Performed as RX
Andrew Shum 08/01/2017 RifTribe 08012017 400 m run
12-Hang Power Cleans 115lb/75lb
12-Front Squats 115lb/75lb
400 m run
9-Hang Power Cleans 135lb/85lb
9-Front Squats 135lb/85lb
400 m run
6-Hang Power Cleans 155lb/100lb
6-Front Squats 155lb/100lb
400 m run
3-Hang Power Cleans 165lb/115lb
3-Front Squats 165lb/115lb		 15m 27s
Performed as RX
Andrew Shum 07/31/2017 RifTribe 07312017 1-Deadlift (165lb/125lb)
2-HSPU

**add one Deadlift each round and one
HSPU every 5 rounds (Once you hit
increments of 5, etc add one HSPU). 6 deadlifts and 3 HSPU, 11 deadlifts and 4 HSPU
**Record total reps
 115 reps
Performed as RX
Andrew Shum 07/29/2017 RifTribe Built for Speed Built for Speed:
12 rounds of:
14-KB Cleans (35lb/25lb)168
12-KB Jerks (35lb/25lb)144
15-DUs (180)
*492

*1/2-R/arm and 1/2-L/arm		 15m 31s
Performed as RX
Andrew Shum 07/25/2017 RifTribe Fun Run Black

For time:
Cash in: 1 mile run
5 rounds of:
50 Du's
50 Air Squats
Cash out: 1 mile run

Blue

For time:
Cash in: 800 m Run
5 rounds of:
50 Du's
50 Air Squats
Cash out: 800 m Run

Grey

For Time:
Cash in: 400 m Run
5 rounds of:
75 singles
30 Air Squats
Cash out: 400 m Run		 23m 40s
Performed as RX
Andrew Shum 07/21/2017 RifTribe 07212017 Every minute for 20 minutes do:
6-Wall-Balls
3-Burpees
1-Deadlift @ 80%1RM
 20 rounds 0 reps
Performed as RX
Andrew Shum 07/18/2017 RifTribe 07182017 10! Of:
OverHead Lunges (95lb/65lbs)
Barbell Rows (95lbs/65lbs)
 9m 02s
Performed as RX
Andrew Shum 07/15/2017 RifTribe 07152017 21-15-9-15-12-9
-KB swings
-Box Jumps
---10 Burpees Between each round.
 13m 24s
Performed as RX
Andrew Shum 07/11/2017 RifTribe 07112017 (Partner)
2 Rounds of the following for reps.

3 min max rep C2B (scale to pull-ups)
40 sec rest
3 min max rep Push-Press 75lb/45lb
40 sec rest
3 min Burpee OTBar
40 sec rest

*record total reps
 391 reps
Performed as RX
Andrew Shum 07/08/2017 RifTribe 07082017 100-Air Squats
10-HSPU (2:1 hand release pu)
75-Air Squats
15-HSPU (2:1 hand release pu)
50-Air Squats
20-HSPU (2:1 hand release pu)
 14m 52s
Workout Scaled
Andrew Shum 07/07/2017 RifTribe T.U.P. 15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups		 27m 55s
Performed as RX
Andrew Shum 07/06/2017 RifTribe 07062017 4 Rounds for time of:
10-Squat Snatches (75lb/45lb)
30 sec chin over bar
10- Squat Snatches (75lb/45lb)
1 min plank
 16m 30s
Workout Scaled
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