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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 07/04/2017 RifTribe 07042017 12 minutes or 4-6 attempts:
2RM OHS

15-12-9
--OHS @ %60 of 2RM
--Ring Dips
 7m 15s
Performed as RX
Andrew Shum 07/03/2017 RifTribe 07032017 4 Rounds of:
400 m run (4 tree runs)
24-KB over head lunges 16k/12k
16-Fat Bar Hang Cleans (90lb/50lb)
Cash out: 50 wall balls
 23m 00s
Performed as RX
Andrew Shum 07/01/2017 RifTribe 07012017 Partner AMRAP
14 minutes
15-Bar Bell Thrusters
4-Strict Pull-ups
*partners alternate rounds and record number of total reps.
 319 reps
Performed as RX
Andrew Shum 06/29/2017 RifTribe 06292017 5-5-5-5-5
5RM of Bench Press

30-Front Squats + Jerk for time
*men use 95lb *55lb
 4m 03s
Performed as RX
Andrew Shum 06/27/2017 RifTribe 06272017 20 min AMRAP (Partners)
1-min plank (both)
20-Ring Rows
20-Wall Balls
20-Burpees
 2 rounds 64 reps
Performed as RX
Andrew Shum 06/26/2017 RifTribe 06262017 (15 min)
2-2-2-2-2-2
*Build to 2RM Hang Snatch (pos 2)
*can be squat or power

15-12-9-6 for time:
-Power Snatch @ 65% of above 2RM
-Box Jumps 24/20
 7m 01s
Performed as RX
Andrew Shum 06/19/2017 RifTribe 06192017 Compare to 090616 & 120816 & 03172017

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 rds 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.
 263 reps
Performed as RX
Andrew Shum 06/17/2017 RifTribe 06172017 20 min AMRAP

40-Wall Ball Shots (One partner in HS hold)
40-DUs each (one holds ball overhead)
40-Med-Ball Burpees (switch ball in the air)

*Ball cannot touch ground on 1st two movements. Also cannot touch ground except for burpee. If ball touches than it is a 10 Burpee penalty
 3 rounds 5 reps
Performed as RX
Andrew Shum 06/16/2017 RifTribe 0162017 5 Tabata Rounds
20 sec of Front Squats (1/2 body weight)
40 sec rest
20 sec Leg raises on pull up bar
40 sec rest
20 sec Burpees
40 sec rest
157 reps
Performed as RX
Andrew Shum 06/15/2017 RifTribe 06152017 3 Rounds for time
22-Push-press @ 65/45lb
16-One legged box step up 24/20 with KB
(16k/12k)
12-Leg lifts
Cash out: 50 wall-balls
 11m 35s
Performed as RX
Andrew Shum 06/13/2017 RifTribe Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 33m 13s
Performed as RX
Andrew Shum 06/12/2017 RifTribe 06122017 13 min AMRAP of:
4-Burpees
6- KB Snatches 24k/16k
8- Sit-ups
20-DUs
*KB snatches are from the floor
 276 reps
Performed as RX
Andrew Shum 05/11/2017 RifTribe 05112017--REPS 22 min cap
21-15-9
-power cleans #95lb/65lb
-push-jerks

15-9-6
-power cleans #115/85lb
-push-jerks

9-6-3
-power cleans #135/105lb
-push-jerks		 150 reps
Performed as RX
Andrew Shum 05/09/2017 RifTribe Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 15 rounds 14 reps
Performed as RX
Andrew Shum 05/08/2017 RifTribe 05082017 10 min to Establish 1RM Back Squat
*add to strength PR

1-min Rest

8 min AMRAP
3-Hang Power Cleans @ 135
6- HSPU
9- Deadlifts @135
 72 reps
Workout Scaled
Andrew Shum 04/29/2017 RifTribe Artie Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

*compare with 11 Nov. 2016		 6 rounds 25 reps
Performed as RX
Andrew Shum 04/28/2017 RifTribe 04282017 21-18-15-12-9-6-3

High Hang Power Snatch 85lbs
Barbell Push-ups
25-DUs after each round
 17m 58s
Performed as RX
Andrew Shum 04/27/2017 RifTribe 04252017 Every 3 minutes 5 rounds
12-OHS @ 75lbs
9-C2B
6-HSPU

**Record the slowest of the 5 rounds to complete.
 2m 55s
Workout Scaled
Andrew Shum 04/25/2017 RifTribe None 10 min to back squat
4 sets of 3 back squats @ 80% 1RM

10 min EMOM (5 rounds) of:
Min 1: 15 sec hollow hold + 15 sec superman hold
Min 2: 2-4 ring dips + 4-6 strict ring pull-ups
*dips and pull-ups must be unbroken

1 min of max-rep push-ups
 38 reps
Performed as RX
Andrew Shum 04/24/2017 RifTribe 04242017 21-Clean and Jerks @ 95lbs/45lbs
20-Scissor kicks (horizontal)
15-Clean and Jerks @ 115lbs/65lbs
20-Scissor kicks (horizontal)
9-Clean and Jerks @ 115lbs/65lbs
20-Scissor kicks (horizontal)
400 m run
4-Clean and Jerks @ 135lbs/75lbs
20-Scissor kicks (horizontal)

 11m 01s
Performed as RX
Andrew Shum 04/22/2017 RifTribe 04222017 15 minute 2 rep ladder

2-Thrusters 95lb/60lb
2-sit-ups
2-Barbell push-ups
2-Goblet squats 20k/12k

*1st round only you can alternate movements (i.e. one partner does 2 thrusters and other partner does 2 sit-ups). After 1st round must both work on same movements (one at a time) dividing reps evenly.
*Only one works at at time.
*Record total reps		 367 reps
Performed as RX
Andrew Shum 04/21/2017 RifTribe 04212017 For time with 22 min Cap

Buy-in: 800 m run
3 Rounds of:
20-Pull-ups
20-Front rack lunges 75lbs
Cash-out: 800 m run

*Scaling:
400 m run with 15 reps each
200 m run with 10 reps each		 18m 03s
Performed as RX
Andrew Shum 04/20/2017 RifTribe 04292017 7 rounds
30 sec SDHP @75lb/53lb
30 sec rest
30 sec V-ups
30 sec rest
30 sec Burpees
30 sec rest
 245 reps
Workout Scaled
Andrew Shum 04/17/2017 RifTribe 04172017 EMOM 21 min
Min 0-7: 8 combo KB swings (53lb)

Min 7-14: 8 C2B

Min 14-21: 6 Deficit HSPU

*record completed reps
 109 reps
Workout Scaled
Andrew Shum 04/15/2017 RifTribe 04152017 4 rounds (16 min) of the following:
45 sec sit-ups
15 sec rest
45 sec reverse lunges
15 sec rest
45 sec push-press (75lb/45lb)
15 sec rest
45 sec Wall ball #20/#14
15 sec rest
*Record total reps
 312 reps
Performed as RX
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